5 Ways to Stay Calm in Uncertain Times

In uncertain times—when the world feels like it’s spinning faster than we can keep up with—it’s natural for stress and anxiety to creep in.

The constant influx of distressing news, market volatility, job layoffs, and global conflict can weigh heavily on our nervous systems. You might find yourself feeling edgy, scattered, overwhelmed, or emotionally drained without even realizing why.

The truth is, our brains are wired to look for danger. This survival mechanism helped our ancestors detect threats, but today, it often leads us into chronic stress mode—especially when we’re bombarded by negative stimuli from all directions.

So how do you get back to center?

Learning how to reconnect to the wisdom of your body is key, to help you find safety, calm, and clarity—especially when the world feels anything but safe. Your body knows how to come back into balance. The key is learning how to listen to it and offer it the tools it needs.

Here are five powerful, practical ways I’ve learned to help you feel more grounded, clear, and calm during times of stress and uncertainty:

1. Ground Your Body When Life Feels Unpredictable

When we’re stressed, we tend to live in our heads—overthinking, ruminating, anticipating the worst. A simple way to interrupt this pattern is to bring your awareness down and into your body.

Try this:
Take off your shoes and stand barefoot on the ground. Feel the contact between your feet and the floor or earth. Slowly shift your weight from one foot to the other. Then pause and take 3 deep breaths, imagining your breath moving down into your legs and feet.

You can also sit and place your hands on your belly or heart. The tactile pressure of your own hands sends calming signals to your nervous system. As you breathe, say to yourself, “I am here. I am safe. I am supported.”

This simple practice grounds you in the present moment—where your power actually lives.

2. Shake off Stress and Reset Your Nervous System

Ever watched dogs play? They chase, bark and nip at each other for fun, and when they’re done, they shake it off! We can all follow their lead… Stress builds up in our bodies as energy. When we don’t release it, it can lead to tension, pain, or emotional outbursts. Somatic shaking is a fast and effective way to reset your nervous system (Playing with your dog can always help too!).

Try this:
Stand up, put on some music with a good beat, and start shaking out your arms, legs, hips, and shoulders. Let your jaw jiggle, your fingers wiggle, and your torso sway. You might feel silly at first—but keep going for at least 1–2 minutes.

This primal movement helps release cortisol and adrenaline, boosts circulation, and tells your body: You’re not in danger. You’re safe to relax now.

3. Anchor Your Breath to Regain Inner Calm

Your breath is the one tool that’s always available to bring you back into balance. In times of uncertainty, slowing down and deepening your breath communicates safety to your brain and body.

Try this:
Use a simple breathing rhythm like Box Breathing:

• Inhale for 1-2-3-4 counts….
• Hold for 1-2-3-4 counts….
• Exhale for 1-2-3-4 counts….
• Hold for 1-2-3-4 counts….

Repeat for 2–3 minutes.

This practice activates your parasympathetic nervous system—the “rest and digest” mode of your brain and body—and can help quiet the mental noise, reduce heart rate, and bring clarity when you feel emotionally hijacked.

4. Declutter Your Mind with a “Brain Dump + Body Scan”

Uncertainty clouds our thinking. When you’re holding too many thoughts, fears, or to-do’s in your head, it helps to get them out on paper. Then check in with your body.

Try this:
Take 5–10 minutes to write freely about what’s on your mind—no editing, no judgment. Once you’ve “dumped” your thoughts, then do a quick body scan:

• Close your eyes.
• Bring your awareness to the top of your head and slowly move down.
• Notice any areas of tension, tightness, or emotional discomfort.
• Breathe into those places with compassion and self-love.

This combo practice helps you process what’s swirling mentally and connect to what needs tending physically or emotionally.

5. Build in Rituals of Stillness and Support

In chaotic times, it’s easy to skip the very practices that support your well-being. But creating small daily or weekly rituals—even just 5 minutes—can become powerful touchstones of stability.

Whether it’s sitting in silence, journaling with your morning tea, stepping outside to feel the sun on your face, or joining a supportive community for mindfulness, rituals create structure and safety.

This is exactly why I created Mindful Minute Mondays—30-minutes of guided meditation in community, offered every Monday at Noon PT / 3pm ET.

Together, we pause.
We breathe.
We reset our nervous systems—gently and intentionally—so we can show up with more peace, presence, and purpose for the week ahead.

Because you deserve at least 30 minutes of calm to start your week in a good way.

Uncertainty Doesn’t Have to Mean Chaos

You don’t need to control the world around you to feel safe within yourself.

By incorporating somatic practices that ground your body, calm your mind, and regulate your nervous system, you reclaim your center—no matter what’s happening “out there.”

It’s not about bypassing the hard stuff. It’s about resourcing yourself with tools and community so you can move through life with greater clarity, resilience, and grace.

Join Me for Mindful Minute Mondays
✨ Start your week with peace and intention
🧘🏻‍♀️ 30 minutes of calm, clarity, and connection in community
🗓 Every Monday at Noon PT / 3pm ET via Zoom
💝 This is a FREE event in support of your well-being.

🔗 Register here: https://bit.ly/MindfulMinuteMondays

Because now—more than ever—you deserve a moment of stillness.

 

Michele Molitor, CPCC, CCHT, is a certified coach, clinical hypnotherapist, and co-author of the bestselling and award-winning book I Am Perfectly Flawsome—How Embracing Imperfection Makes Us Better. She coaches high-achieving professionals in reducing their anxiety and overwhelm to reclaim their self-confidence, calm, and clarity to create a thriving life and career.

Connect with her directly to unlock your potential and confidently step into your power.

Someday Starts Now.  Unlock the Power of You.