Knowing that she’s done everything she can to be on top of the situations she has power over makes it easier to accept the unpredictable, she says. “By striking this balance, you are telling your brain that you can tolerate uncertainty and trust your future self to be able to handle the possible outcomes you are worried about,” she says. While this won’t wipe every “what if” from your brain, it can make a big difference in helping you focus your energy and let some aspects of *all this* go.
2. They take a walk to clear their minds.
The natural chaos of life can make uncertainty feel even worse, Dr. Gallagher says. That’s why she started making a point of going for regular walks. This allows her to clear her mind, as well as return to basics by simply putting one foot in front of the other. Dr. Gallagher also tries to keep her mind present during these walks to really maximize the experience. “I don’t have my phone out and I don’t listen to music,” she says. “I just connect, observe, and be with my thoughts. It can be really powerful.”
If she’s feeling particularly anxious on a walk, Dr. Gallagher says she’ll focus on taking deep, intentional breaths to bring her mind back to the here and now. Afterward, she always feels more grounded, especially when those walks include observing nature. “I find that I have fewer symptoms of anxiety,” Dr. Gallagher says. “Dialing into your senses can be a really great way to bring yourself back to the present and away from worries about what might happen in the future.”
3. They prioritize getting good sleep.
Lack of sleep can make anxiety worse, which is why logging plenty of time in bed is a priority for Helen Lavretsky, MD, professor-in-residence in the Department of Psychiatry at UCLA. “Good sleep is essential in a stressful situation,” she tells SELF.
In fact, one scientific analysis published last year found that even shorter periods of sleep loss, like staying up an hour or so later than usual, can mess with your ability to feel happy, and it can ramp up anxious feelings. That’s not doing yourself any favors when you’re already grappling with uncertainty.
Of course, telling yourself to get plenty of quality sleep and actually doing it—when you’re stressed out, no less—can be tricky. (And often, hyperfocusing on your shut-eye can be counterproductive and make insomnia worse.) But Dr. Lavretsky has a specific bedtime routine she follows to wind down before bed that helps her calm her mind and drift off despite all the chaos going on around her. “I take a bath with epsom salt,” she says. “It warms my body and prepares me for sleep.” The activity or series of events that get you feeling relaxed and ready to doze off may be different, but the key is finding a pre-sleep ritual that works for you and making it a standard part of your nighttime routine—so that your body and brain both come to know exactly when it’s time to power down.
4. They think about their “anchors.”
Many people crave stability, which can make uncertainty even more jarring, Arianna Galligher, LISW, director of the STAR Trauma Recovery Center and the Gabbe Well-Being Office at The Ohio State University Wexner Medical Center, tells SELF. “But descending into panic or paralysis will help nothing and no one,” she says. That’s why Galligher recommends thinking of things in your life that are consistent, which she calls your “anchors.”
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