Dealing with Anxiety in Times of Uncertainty

20 October 2025

Let’s face it—uncertainty is a part of life. Whether it’s a global pandemic, job instability, financial worries, or just not knowing what tomorrow holds, we all face unknowns that can leave us feeling overwhelmed. And when uncertainty sticks around for a while, it’s no surprise that anxiety pulls up a chair and decides to stay.

But here's the thing—you’re not alone. Anxiety in uncertain times is something many people are going through, and the good news? You can learn to manage it... even if the future is foggy.

In this article, we're going to walk through what causes anxiety during uncertain times, how it affects you mentally and physically, and most importantly—how you can actually do something about it. No fluff, just honest, practical guidance.

Understanding Anxiety When Life Feels Uncertain

Let’s start with the basics. Anxiety is your body’s natural response to stress. It's that jittery, heavy feeling in your chest or the racing thoughts that won't let you sleep.

When the future is unclear, your brain starts scanning for danger. It’s like your internal alarm system is going off, even if there’s no immediate threat. This "what if" mindset is what pumps up your anxiety.

Why Does Uncertainty Trigger Anxiety?

Think about it—humans are wired to seek control. We create routines, make plans, and follow road maps. So, when something unpredictable appears, our brains don't handle it well. It's like being in a car but not knowing where you're going or who's driving.

Uncertainty strips away that sense of control. And when you lose control, your brain goes into overdrive trying to fill in the blanks... usually with worst-case scenarios. That’s when anxiety rears its head.

Signs You're Struggling With Anxiety

Okay, so how do you know if you’re actually dealing with anxiety and not just the normal stress of life?

Here are some common signs:

- Constant overthinking
- Trouble sleeping
- Irritability or feeling “on edge”
- Physical symptoms like chest tightness, headaches, or stomachaches
- A looming feeling of dread or fear
- Avoiding activities or people you used to enjoy

Sound familiar? If yes, you’re definitely not alone. The good news is that you can do something about it.

How Anxiety Affects Your Body and Mind

Anxiety doesn’t just live in your mind—it’s a full-body experience.

When you're anxious, your body releases stress hormones like cortisol and adrenaline. These are useful if you're being chased by a bear, but not great for dealing with a chaotic news cycle or uncertainty at work.

Long-term exposure to these stress hormones can lead to:

- Constant fatigue
- Weakened immune system
- Elevated blood pressure
- Digestive issues
- Mental fog or difficulty concentrating

It becomes a vicious cycle. The more anxious you feel, the more your body reacts, which then ramps up your anxiety even more.

So how do you break that cycle?

Practical Strategies for Dealing With Anxiety in Times of Uncertainty

Alright, let’s get to the part you came here for—the tools. These aren’t magical solutions, and they won’t make anxiety vanish overnight. But they will help you regain your footing, one step at a time.

1. Stay Present with Mindfulness

Mindfulness might sound like one of those trendy buzzwords, but it’s actually incredibly effective. It’s all about focusing on the now instead of spiraling into “what if?” thoughts.

Try this: Take five minutes a day to sit quietly, close your eyes, and focus on your breathing. When your thoughts wander (and they will), gently guide them back to your breath. That’s it.

Mindfulness trains your brain to stop reacting to every anxious thought and simply notice it without judgment—like watching clouds drift by.

2. Limit Your News Intake

In uncertain times, it’s tempting to refresh the news every five seconds. But ask yourself: Is it helping or just making you feel worse?

Set boundaries. Maybe check the news once or twice a day from trusted sources, and then move on. Constant exposure to negativity will only feed your anxiety.

3. Stick to a Routine

Structure gives your brain something to hold onto when everything else feels shaky. Create a simple daily routine—wake up around the same time, eat meals regularly, go for a walk, do something creative or relaxing.

Even small routines can create a sense of control and predictability that calms the nervous system.

4. Talk It Out

Anxiety thrives in silence. When you keep those anxious thoughts bottled up, they bounce around in your mind, magnifying themselves.

Pick a trusted friend, family member, or even a therapist and just talk. Say what you’re feeling out loud. Sometimes, just naming your anxiety takes away its power.

If you're not ready for a full conversation, journaling can be a great way to process what’s on your mind.

5. Exercise (Yes, It Really Helps)

You don’t have to train for a marathon. Just move your body. Regular physical activity increases endorphins, which are your brain’s natural stress-busters.

Even a 20-minute walk in fresh air can help clear your mind and reduce anxiety. Plus, getting outside shifts your focus away from worries and back into the real world.

6. Challenge Negative Thoughts

Anxious minds tend to go straight to the worst-case scenario. It's like your brain is playing a horror movie on repeat.

Next time you catch yourself thinking something like, “Everything is going to fall apart,” take a step back and ask:

- What evidence do I have for this thought?
- Is there another way to look at this?
- What would I say to a friend feeling this way?

Challenging your thoughts helps you gain perspective and stops anxiety from running the show.

7. Practice Self-Compassion

Be kind to yourself. Seriously, cut yourself some slack. It’s okay to feel scared or uncertain. You’re doing the best you can.

No one has it all figured out. Remind yourself that it’s okay to have bad days—and that anxiety doesn’t define who you are.

When to Seek Help

While these strategies can be super helpful, sometimes anxiety becomes too much to handle on your own. There’s no shame in reaching out for professional support.

If anxiety is making it hard to function, interfering with your relationships or work, or causing panic attacks, talk to a mental health professional. Therapy—especially Cognitive Behavioral Therapy (CBT)—can be life-changing.

Medication might also be an option, and there’s no shame in that either. Think of it like a crutch that helps you walk while your brain heals.

Building Resilience for the Long Haul

Managing anxiety isn’t about eliminating uncertainty from your life (because spoiler alert: that's impossible). It’s about building the tools to face whatever life throws at you with strength and grace.

Building resilience takes time, but every time you show up for yourself, speak kindly to your fears, and choose to keep moving forward—you’re doing the work.

Remember, anxiety is a part of you, but it's not all of you. You’re stronger than you think, and you’ve gotten through hard things before. This is no different.

Final Thoughts

Uncertainty is uncomfortable, no doubt about it. But anxiety doesn’t have to take over your life. With the right tools, a little support, and a whole lot of self-compassion, you can learn to live with uncertainty without being consumed by it.

So breathe deep, take it one day at a time, and know this: You’ve got this.