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Coping with Anxiety in Uncertain Times

Writer's picture: Thelma RazoThelma Razo

Life feels especially heavy for many people in the U.S. right now. You might find yourself overwhelmed, unable to fully process the many layers contributing to this weight. It’s common to feel so stressed or anxious that you avoid engaging with thoughts or conversations about the current political or social climate altogether. While this avoidance may provide temporary relief, it can also leave you feeling disconnected, isolated, and unable to shake those lingering emotions.


This cycle often leads to more anxiety. Anxiety tends to emerge from a fear of worst-case scenarios. When we experience it, our thoughts spiral into stress-filled patterns, imagining everything that could go wrong. These “what ifs” can make us feel powerless and drive us to search for solutions to problems that haven’t even happened yet. The research, planning, and constant worry drain our emotional energy, leaving us burnt out, hopeless, or stuck in avoidance. For many, this cycle just keeps repeating.


If this resonates with you, please know you’re not alone in feeling this way. There’s a way forward, and it starts with compassion for yourself. A powerful first step is to gently stop avoiding your emotions and instead make space to acknowledge what you’re feeling. While a part of you might already know you can handle these emotions, sometimes your nervous system needs a little more reassurance. Learning to sit with your fear or anxiety—rather than pushing it away—can help you find a sense of calm and strength.


Here’s a step-by-step practice to help you reconnect with yourself and navigate overwhelming emotions:


1. Notice the Thought, Emotion, or Sensation

It’s important to notice your thoughts, emotions, and bodily sensations without judgment. The goal is to notice simply. Begin by noticing when you’re feeling uneasy or anxious. For example, you might think, “I’m scared of losing…” or “I feel like everything could fall apart.” You might focus on sensations such as “I feel tightness in my chest” or “my hands are tingly.”  While they are connected and can influence one another, some people may be more aware of their thoughts, while others are more attuned to their sensations. Emotions, on the other hand, are distinct as they are often described with a single word, such as sadness or anger, without involving elaborate thoughts.

In this step, the goal is to mindfully identify what feels most prominent for you—whether it’s a thought, an emotion, or a sensation—and focus your attention there without any judgment.


2. Pause Before Problem-Solving

Often, your mind will immediately try to “fix” the feeling by problem-solving—making to-do lists, researching, or planning. When this happens, pause. Recognize that you’re now thinking about your emotions rather than feeling them. This is a way of validating your emotions. This isn’t to say that problem-solving lacks value, but it can be difficult to distinguish true problem-solving from reacting out of anxiety. Anxiety often pushes us to prepare for every possible bad outcome, creating pressure to solve scenarios that aren’t actually happening. This quickly becomes overwhelming. By addressing our emotions and tuning into our needs, we create clarity for ourselves, making it easier to see the path forward and focus on what we actually have control over.


3. Bring Your Awareness to Your Body

This step is designed to help you ground yourself by shifting your focus from your thoughts to your body. Slowly scan your body from your toes upward, noticing the various sensations you’re experiencing at the moment. Observe them without judgment—there’s no need to label them as good or bad. Simply approach them with curiosity and bear witness to your experience. Gently acknowledge and name what you’re feeling at this moment.


For example:

  • “My chest feels tight.”

  • “My heart is beating fast.”

  • “I feel a sinking sensation in my stomach.” 

  • “I feel heavy” 

  • “I don’t feel anything.”


Hands of diverse individuals stacked together in unity, symbolizing support, resilience, and connection during uncertain anxious times.
In uncertain times, connection reminds us that we are not alone. Ground yourself in support, strength, and shared resilience.

4. Breathe and Observe

Breathe slowly and deeply. Place one hand on your chest and the other on your belly. As you take a deep breath, pay attention to it. Notice the movement of your hands as they rise and fall with your breathing. Allow yourself to sit with the sensations and emotions. Observe them without judgment or a need to fix them. Simply let them be. Sitting with your feelings and sensations can feel intimidating.


Here are more affirmations to support you:

  • “I can survive this emotion.” 

  • "I am ok right now."

  • "It’s okay to feel what I’m feeling."

  • "I trust my ability to handle this."

  • "I don’t need to fix everything right now."

  • "It’s okay to take things one step at a time."

  • "I can let these feelings move through me.”


5. Acknowledge Your Strength

When the feelings pass, recognize that you’ve survived them. This is proof for your nervous system that you can handle these emotions, even when they feel overwhelming.


Practicing this process regularly can help you build resilience and reduce the intensity of anxiety over time. It’s not about eliminating fear or stress—it’s about learning to move through these emotions rather than being consumed by them.


Discover the Power of Somatic Therapy for Anxiety

If you’re interested in exploring additional therapeutic approaches in this area, somatic therapy might be a good fit for you. Somatic therapy is a bottom-up approach that focuses on body awareness to help foster a healthy mind-body connection. Similar to what we’ve shared, it teaches us through action that we can navigate and survive our emotions. Additionally, it supports healing from past wounds that continue to trigger our nervous system.


Somatic therapy helps you process emotions, reconnect with your body, and build resilience which is essential to cope with anxiety during these uncertain times. When stress and anxiety feel overwhelming, this body-centered approach can help you find calm and healing.


Take the Next Step Toward Learning to Cope with Anxiety in Uncertain Times

Call us today at 630.601.3460 or visit our website to schedule a free consultation with Thelma Razo, one of our expert somatic therapists. You don’t have to navigate this alone. Healing happens in connection. Whether through therapy, self-care, or community, support is available. One step at a time, you can move toward feeling more grounded and resilient.


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