Life can feel overwhelming sometimes. Some days, the news is heavy, personal struggles feel endless, and the future seems unclear. When uncertainty weighs on us, it can bring anxiety, stress, and even hopelessness. But while we can’t always control what happens around us, we can choose how we respond. We can find small ways to anchor ourselves and to nurture hope even in uncertain times. Finding calm is possible.

As a therapist, I often talk with my clients about how uncertainty is a part of life, but that doesn’t mean we have to be stuck in fear. There are things we can do to care for ourselves and regain a sense of balance. Here are 20 things you can do to find steadiness:

Finding Calm

1. Take deep breaths. Try box breathing: inhale for four seconds, hold for four seconds, and then exhale for four seconds. Repeat until you feel calmer.
2. Limit your news intake. Stay informed, but don’t overload yourself with headlines that fuel anxiety. Instead of “doom-scrolling,” try another activity (like things on this list).
3. Move your body. Go for a walk, stretch, dance, or do yoga. Movement helps release stress and boosts mood.
4. Talk to someone you trust. A friend, family member, or therapist can help you process your feelings.
5. Write it down. Journaling can help you express worries and gain clarity.
6. Practice gratitude. List three things you’re grateful for each day, no matter how small.
7. Focus on what you can control. Make a list of things within your power. You might not be able to control the weather, but you can control what you eat for breakfast. 
8. Create a daily routine. Structure can provide a sense of normalcy and stability. Feeling calm can start with knowing what to expect next.
9. Get outside. Fresh air, sunshine, and nature can boost serotonin levels, while physical activity outdoors can lower cortisol, the stress hormone.
10. Listen to music that soothes or uplifts you. Music has a powerful effect on emotions.
11. Engage in a creative activity. Draw, crochet, bake, or try something new—creativity can be a great distraction and stress reliever.
12. Limit social media. Too much scrolling can increase stress and comparison. You might consider taking a break from Instagram or TikTok for a month and see how that changes your mood.
13. Try meditation. Even a few minutes of stillness can help you feel more centered. Headspace is one of my favorite apps for guided meditation or mindfulness activities.
14. Do something kind for someone. Helping others can remind us of our strength and connection to the world.
15. Laugh. Watch a funny video, read something amusing, or talk to someone who makes you smile.
16. Drink water and eat nourishing food. Your body and mind work best when you take care of them. But a treat once in a while can’t hurt either. 
17. Set boundaries. It’s okay to say no to things- or people- that drain you.
18. Remind yourself that feelings are temporary. No emotion or experience lasts forever. This too shall pass.
19. Repeat words of encouragement to yourself. Phrases like “I’m going to be okay,” “I’ve got this,” and “I am not alone” can make a difference.
20. Advocate. Donate money to an organization doing work you believe in, call your representatives, boycott, write letters, or vote. 

You are Not Alone

Above all, remember this: You are not alone in feeling overwhelmed. We are all navigating life’s uncertainties. Take things one day at a time and know that even in the hardest moments, hope and resilience are within you. If you can, try a couple of things from this list. You don’t have to do them all—just choose a few that resonate with you and build from there. Over time, they can become habits that bring comfort, strength, and improved well-being. 

For more strategies on finding calm and taking care of yourself, check out my last blog post: 25 Silly Self-Care Ideas: Boost Your Well-Being. 

If you are concerned about your mental health or experiencing thoughts of suicide, consider talking with a professional. A licensed therapist or psychiatrist can help you with more tailored strategies to manage your mental health. You can find a therapist in your area by talking with your primary care physician or visiting Psychology Today. If you are experiencing thoughts of suicide, call or text the 988 Lifeline.