Grounding Ourselves When Life Feels Uncertain

There are times when the world around us feels deeply unsettling. Moments of upheaval—whether personal or global can spark fear, anxiety, and a sense of chaos. When events you could never imagine happening suddenly become reality, it’s easy to spiral into imagining every worst-case scenario. This can lead us to spend hours scouring the internet and news, reinforcing fears instead of alleviating them. While there is merit in anticipating challenges to prepare for them, dwelling too long in that terrified place can be damaging to our mental health. And when our mental health falters, it becomes nearly impossible to find the clarity needed to take meaningful action—either to protect ourselves or to make a difference.

I want to share some thoughts and practices that have helped me stay grounded during hard times.

These aren’t magic fixes, but they’re things I’ve found helpful—I share them in case they’re helpful to you, too. And if something different has worked for you, maybe you could share it with others below in the comments. What helps one person might help another in ways we can’t predict.

Practice 1:

Focus on Predictability and Consistency

Something I’ve found helpful when everything feels uncertain is leaning into small, predictable routines. Predictability helps us feel safe, even when everything around us seems chaotic. A small ritual—like making your morning coffee, going for an evening walk, or journaling—can feel like a lifeline when the rest of the world feels out of control.

It doesn’t have to be anything big or perfect. It’s about creating a touchstone, something that reminds us that not everything is uncertain. These little moments of consistency have a way of reminding me that I still have some agency in my own life.

I share this in case it’s helpful to you, too. And maybe you have a small ritual that’s been grounding for you—if so, it could be worth sharing. You never know who might benefit from hearing it.

"When everything feels uncertain, the smallest routines remind us that we are still in control of something." — Unknown

Practice 2:

Reconnect With What You Know to Be True

When the world feels unpredictable, it can make us question everything—including ourselves. I’ve had moments where I wondered if I could trust my own instincts. How could I feel grounded when so much around me felt unreal? That disconnection can leave us spiraling, constantly searching for answers that feel just out of reach.

In those moments, I try to focus on what I know to be true. For example, I know that I’ve weathered storms before and come through stronger. I know I care deeply about others and try to do what’s right. Those truths—the things that define us no matter what’s happening—are like anchors for me.

What do you know about yourself that is steady? Maybe it’s that you’re adaptable, or that you have someone in your life who’ll always answer your call. These truths might feel small, but they’re powerful. I share this in case it resonates with you. And if you have something steady you hold on to in uncertain times, perhaps sharing it might help someone else.

"Go within every day and find the inner strength so that the world will not blow your candle out." — Katherine Dunham

Practice 3:

Limit Fear-Based Behaviors

“You don’t have to control your thoughts. You just have to stop letting them control you.” — Dan Millman

I’ve found that when I’m scared, I want to consume as much information as possible—as if knowing every detail will somehow make me feel safer. But what usually happens is the opposite: the more I scroll, the more overwhelmed I feel. Too much exposure to distressing news only amplifies my anxiety.

Something that’s been helpful for me is setting boundaries. For example, I’ll check the news only once in the morning and once in the evening, and I try to balance that with something uplifting or creative. It doesn’t mean ignoring reality—it’s about giving myself enough space to process it without drowning in it.

I share this in case it’s helpful to you, too. And if you’ve found ways to navigate fear without letting it take over, those strategies might be worth sharing with others who are struggling.

“Almost everything will work again if you unplug it for a few minutes, including you.” — Anne Lamott

Practice 4: 

Lean Into Core Values and Purpose

When the world feels unsteady, I try to come back to the things that matter most to me. I ask myself: What do I stand for? What gives me meaning, even when things feel bleak? For me, helping others has always been that guiding light. Whether it’s through offering a kind word, lending a hand, or simply being present, those small acts remind me that I can still make a difference, even when the big picture feels beyond my control.

Your values and purpose are your inner compass. They point you toward what matters most, even in the hardest times. I share this in case it resonates with you, and I’d love to hear what guides you in tough moments—because sharing our purpose can be a way to help one another find clarity.

Some prompts that may help you to center into your own core values…

"Think of a time when you felt lost or overwhelmed. What was the one thing that kept you steady? What truth about yourself did you lean on?"

"When everything feels out of control, what is the one thing you know for sure about yourself?"

"If you stripped away all the external noise, expectations, and fear—what would still be true about you?"

"What small action—aligned with your deepest values—has helped you feel like yourself again in difficult times?"

"If someone who truly knows you were to describe what you stand for, what would they say?"

Practice 5: 

Trust in Human Goodness

"The world is full of good people. If you can’t find one, be one." — Unknown

I know it’s hard to believe in goodness when so much seems broken. But I’ve seen it—in small, quiet moments. A stranger offering help. A friend showing up when you least expect it. I think back to the people who have shown me kindness in my life, and I’m reminded that even when things feel dark, there is always light to be found.

Goodness is still there, even if it feels quieter than the noise of the world. I share this because it helps me to think about the kindness I’ve received, and to remember that I can offer that same kindness to others. Maybe this idea resonates with you, too. And if you have examples of goodness you’ve seen or given, sharing them could help remind others that light still exists.

“No act of kindness, no matter how small, is ever wasted.” — Aesop

"Do your little bit of good where you are; it’s those little bits of good put together that overwhelm the world." — Desmond Tutu

Acknowledging Pain Without Minimizing It

Before anything else, I want to say this: your fears, your grief, your anger—they are valid. It’s okay to feel all of it. This isn’t about pretending everything is fine when it’s not. It’s about finding ways to stay steady in the storm, so that fear doesn’t consume you.

You don’t have to rush past your pain, but you also don’t have to stay stuck in it. You are more than your fear. You are strong, resilient, and capable of finding your way—even now. And if you need help along the way, reach out. You’re not alone in this.

“Although the world is full of suffering, it is also full of the overcoming of it.” — Helen Keller

Doing Your Own Grounding with Reflection Prompts

If this post resonated with you, I invite you to take this work a step further. Reflection is a powerful tool for grounding ourselves in uncertain times, reconnecting with our inner truth, and remembering the goodness that still exists in the world.

I’ve put together a list of prompts that help me: "Grounding in Uncertainty: A Guided Reflection Workbook." This downloadable set of prompts will help you explore what keeps you steady, reconnect with your values, and shift from fear-based thinking to a place of clarity and action.

I hope it helps you like it helps me: GRAB FREE WORKBOOK HERE!

I’d love to hear what comes up for you—feel free to share your thoughts or insights as you go through the prompts. You’re not alone in this. 💛

Much care!

Amber

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