In times of uncertainty and instability, it’s natural to feel overwhelmed, anxious, or exhausted. Stress is a normal response to feeling unstable, vulnerable, or a loss of control.

Whether it’s due to global events, personal challenges, or unexpected life shifts, the uneasy feelings of uncertainty and instability can take a toll on our well-being.

Practicing self-care is essential for navigating through these difficult times, as caring for yourself can be an effective way to bring in more stability and clarity around how to move forward.

Here are five self-care strategies to help navigate stress in uncertain times and cultivate inner stability:

1. Say what you’re feeling.

Verbally saying something like “I feel anxious” activates your prefrontal cortex (the part of the brain responsible for reasoning and control) while reducing activity in the amygdala (the part of the brain involved in emotional reactivity). This shift can help you feel like you’re managing your feelings rather than your feelings managing you.

Uncertainty can trigger a wide range of emotions, from frustration to fear. It’s important to recognize and validate these feelings rather than suppress them. Giving yourself permission to feel what you’re experiencing can create space for healing and clarity.

So, identify what you’re feeling and then tell someone how you’re feeling. Or, you can even tell your pet or speak your feelings out loud to yourself.

In case you need help identifying what you’re feeling, common emotions that come with uncertainty and instability are anxiety, frustration, anger, anticipation, fear, and exhaustion. Allow for a range of emotional experiences, and observe your feelings with curiosity rather than judgment. It’s okay to feel what you feel.

2. Empower your sense of agency.

If you’re feeling like big decisions and outcomes are beyond your control, find a sense of agency in the small things you do have control over.

Consciously take a deep breath in and out. Drink a glass of water. Step outside and get some fresh air. Put down your phone. Or do something that involves planning for the future.

Self-care is a way of exercising agency and control in your life. The choices you make in your everyday life matter for yourself and your community. So today, make these choices with care.

When everything around you feels unpredictable, maintaining a consistent routine can provide a sense of stability. Try to wake up and go to bed around the same time, schedule meals, and incorporate moments of movement and relaxation into your day. Simple rituals, such as drinking tea in the morning or practicing deep breathing before bed can help ground you.

3. If you’re spending a lot of time on social media, don’t just scroll. 

If you find yourself scrolling social media more than usual, use this time to also clean up your social media accounts. This can be a good time to gauge who does or doesn’t resonate with you.

Unfollow people who bring feelings of annoyance or frustration. Unfollow people who make you feel like you’re not enough in some way, either because you’re comparing yourself to them or because they trigger unhealthy feelings or memories.

Limit information overload by turning off notifications on certain apps and setting boundaries with how often you check the news. It may help to designate specific times to check updates.

This is another way of exercising agency in your life, especially when it’s hard to put your phone down. You can also choose to disengage and get off the screen to give your sensory system a break.

4. If you’re stress eating and craving carbs, do it right.

Here are a few tips for minimizing harmful stress eating and overconsuming carbs:

• Pair carbohydrates with protein and/or healthy fats.
• Take a walk (even a short one) after eating to help stabilize your blood sugar.
• Don’t eat snacks out of a bag. Put your food in a small bowl and then put the bag away.
• Drink a large glass of water before eating.
• Eat what actually tastes good to you, and enjoy it. Go out of your way to get something satisfying and savor every bite rather than mindlessly eating that disappointing bag of stale popcorn that happens to be around.

I want to be careful here about making you feel bad about what you eat, and I encourage you to also not use guilt or criticism to punish yourself when it comes to food.

We often crave carbs or start stress eating when we’re seeking comfort or control, and being hard on ourselves can make it worse. So go easy on yourself and try to also address the real need under the cravings.

5. Move, breathe, and take one step forward at a time.

Movement is a powerful tool for stress relief. Sitting still when you’re stressed can be unhealthy because your body isn’t able to process the chemicals and hormones released from the stress response. However, when you move around, you can help your body and mind work through what it’s experiencing. Even simple movement like walking around for a few minutes can support your nervous system.

Or, you can at least take a deep breath in and slowly exhale. In moments of uncertainty, frustration, or anxiety, remember that you do have control over your breath, which can influence your physiology and your mood.

So slowly breathe in, be present with yourself, exhale, and check in with yourself and your needs. Don’t abandon yourself or your needs right now.

It can be overwhelming and stressful to feel like things are uncertain, unstable, or out of your control. But amid the intensity of these times, don’t forget that caring for yourself is essential to facing challenges and getting to a place of solid ground.

Self-care symbolizes freedom, compassion, integrity, and agency. By giving yourself care, respect, and love, you are building the steady foundation you need to feel more grounded, assured, and steady. May the compassion you give yourself be a roadmap to help you navigate this challenging time.

Ami Kunimura, Ph.D. is the founder of the Self-Care Institute. She holds a Ph.D. in Mind-Body Medicine and is a board-certified music therapist. Ami provides support for individuals and organizations worldwide with burnout prevention, burnout recovery, stress management, and sustainable self-care. Learn more about Ami here.