Coping with Anxiety in Uncertain Times

When life feels uncertain—whether it’s due to global events, personal upheaval, or just the unpredictability of everyday stress—anxiety can easily take hold. For many of us, that anxious feeling doesn’t just show up during “big” moments. It creeps in quietly: when your phone pings late at night, when a plan falls through, or when the future feels just a bit too foggy.

If you’re feeling this way, you’re not alone. And more importantly—you’re not broken. Coping with anxiety is possible, even during uncertain times. With the right tools and support, it’s something we can learn to manage, together.

Understanding the Nature of Anxiety

Anxiety often gets a bad rap. But at its core, it’s simply our brain’s way of trying to keep us safe. It’s a natural response to uncertainty—our internal alarm system alerting us to potential danger or discomfort.

That said, anxiety doesn’t always show up as a racing heart or panic attacks (though it can). It might look like:

• Overthinking every small decision
• A constant sense of dread or restlessness
• Trouble sleeping or concentrating
• Avoiding situations that feel unpredictable

I’ve lived through my own dance with anxiety—especially during times when life felt particularly shaky. What helped me most wasn’t trying to eliminate it altogether but learning how to listen to what it was trying to tell me… without letting it run the show.

Creating a Safe Space for Yourself

When the world outside feels chaotic, creating calm inside becomes essential. This doesn’t mean you need a perfectly tidy house or hours of uninterrupted time (though those things can help). It’s more about finding small rituals that signal to your nervous system: “You’re safe right now.”

Here are a few grounding practices that many of my clients find helpful:

• 5-4-3-2-1 technique: Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This pulls your attention back into the present moment.
• Breathing exercises: Try inhaling for four counts, holding for four, and exhaling for six—a rhythm that helps calm the body.
• Create a “comfort corner”: A soft blanket, a favourite scent, calming music… whatever helps you feel grounded and soothed.

If you’re curious about mindfulness but unsure where to start, I often recommend beginning with short guided meditations—just five minutes can make a difference. There are plenty of free resources available online that are simple and beginner-friendly.

Small Steps to Manage Anxiety

One of the most common things I hear from clients is: “I don’t even know where to begin.” And I get it—when you’re anxious, everything can feel overwhelming. That’s why we start small.

Coping with anxiety doesn’t require grand gestures. It begins with realistic goals and gentle momentum. Some ideas include:

• Break tasks down: Instead of “clean the house,” try “put away laundry in one room.” Small wins build confidence and reduce avoidance.
• Set micro-goals: “Take one mindful breath before opening emails” or “step outside once today.” These little moments add up.
• Celebrate tiny victories: Did you get out of bed today even though you wanted to hide under the covers? That counts. Truly.

Anxiety often tells us we have to do everything perfectly or not at all—and that kind of thinking keeps us stuck. But progress isn’t linear; it’s wobbly and human and beautifully imperfect.

Building a Supportive Network

You don’t have to navigate this alone. One of the biggest myths about anxiety is that it’s something we should be able to “fix” by ourselves. But healing often happens in connection—with people who listen without trying to solve everything.

If you’re feeling isolated or misunderstood, consider these steps:

• Let someone in: Choose one trusted person and share how you’ve been feeling—even if it’s messy or incomplete.
• Find your people: Whether it’s an online forum, a local support group, or a book club where people “get it”—community matters.
• Seek professional support: Therapy offers a space where there’s no pressure to perform or pretend. Just room to be real.

I work with many individuals who’ve been let down by therapy in the past—maybe they felt judged or unheard. That’s why I believe so strongly in creating a space that feels safe and collaborative. No jargon. No assumptions. Just two humans working together towards understanding.

Practicing Self-Compassion

If there’s one thing I wish everyone struggling with anxiety could hear loud and clear, it’s this: You are doing your best—and that is enough.

Anxious minds are often incredibly hard on themselves. We beat ourselves up for not coping “better,” for needing help at all. But self-compassion isn’t weakness—it’s strength wrapped in kindness.

You might try:

• A compassionate check-in: Ask yourself: What would I say to someone I love who’s feeling this way?
• Soothe your inner critic: When harsh thoughts arise (“You’re failing”), gently counter them (“You’re having a hard moment—and that’s okay”).
• Create space for emotional rest: Not everything needs fixing right now. Sometimes what we need most is permission to pause.

This is also how I approach therapy—with compassion at its core. Together we explore what’s hurting without judgement—and we build from there.

Finding Calm in the Chaos

Coping with anxiety during uncertain times isn’t about eliminating fear altogether—it’s about learning how to steady yourself when the waves come in. Through small steps, safe spaces, supportive connections and genuine self-kindness, it is possible to feel more grounded—even when life feels anything but predictable.

If any part of this resonated with you—if you’re tired of holding it all together on your own—know that help is here when you’re ready for it.

Ready To Take The Next Step?

If you’re looking for someone who really listens—and who meets you exactly where you are—I’d love to help. Therapy doesn’t have to be clinical or intimidating; sometimes it’s just about sitting together in honesty and finding your next small step forward.

Contact me today, and let’s talk about how personalised support could help you navigate anxiety with more clarity and confidence.