The past few months have been marked by an overwhelming sense of uncertainty—leaving many of us anxious, disoriented, and emotionally fatigued. Perhaps the most unsettling part of it all is the feeling that we’ve lost control. Systems we once relied on now seem unpredictable, and that instability shakes the foundation of our sense of safety.
So, what can we do when it feels like there’s nothing we can do?
In sessions, clients often arrive with a wide range of coping strategies. Some disconnect completely—shutting off social media and news alerts—while others lean in, attending rallies or organizing community efforts. The truth is, both ends of the spectrum can be effective. The key isn’t necessarily what you do, but why you do it.
Ask yourself: Why am I choosing this path? Why am I turning off the news? Why am I attending this rally?
When our actions are rooted in a desire to regain control, we begin to reclaim power over our anxiety. An effective strategy is one that helps soothe your nervous system and restore a sense of calm. For example, does disconnecting from the news help you release the fear, or does it amplify your anxiety by leaving you in the dark? Does activism leave you feeling purposeful and empowered, or does it escalate feelings of anger and helplessness?
What works for someone else may not work for you—and that’s okay.
Anxiety makes it hard to stay grounded, which makes it even harder to think clearly, plan effectively, or move forward. To break this cycle, try incorporating small, intentional practices into your day that promote calm and structure.
- Listen to a short guided meditation when you wake up.
- Drive in silence during your morning commute.
- Try progressive muscle relaxation during the day—tighten and release muscle groups one at a time from your toes to your head.
- Check in with yourself: notice when you’re leaving your emotional comfort zone and take proactive steps to dial it back.
Above all, remember: the cornerstone of managing anxiety is recognizing what you can control.
You can’t control the news, but you can control how much you consume and how you respond. You can’t control your boss’s comment, but you can choose how you interpret it. The more energy you redirect toward what’s within your grasp—and release what’s not—the more peace you’ll find.
In a chaotic world, reclaiming even a small sense of control can be a powerful antidote to anxiety. Start small, stay intentional, and give yourself permission to find what truly works for you.
Be well,
Alice Kroh
MEd, PLPC
alicewithjackelcounseling@gmail.com
Jackel Counseling and DBT 