But the reality is that everyone feels the heat when life is unstableeven therapists.
It goes without saying, but the first isntreallyan optionand ultimately, the only way out is through.
If it doesnt feel like this ability to navigate instability comes naturally to you, thats okay.
Emily Eldridge/Adobe Stock
From writing sticky notes to thinking about lifes anchors, heres what they swear by.
They focus on what they can control.
Uncertainties that cause worry tend to stick, Dr. Ammon says.
Hello,crushing anxiety!
Then, I sit with it for a moment.
I try not to push the thoughts or feelings away, she says.
They take a walk to clear their minds.
The natural chaos of life can make uncertainty feel even worse, Dr. Gallagher says.
Thats why she started making a point of going for regular walks.
Dr. Gallagher also tries to keep her mind present during these walks to really maximize the experience.
I dont have my phone out and I dont listen to music, she says.
I just connect, observe, and be with my thoughts.
It can be really powerful.
Afterward, she always feels more grounded, especially when those walks includeobserving nature.
I find that I have fewer symptoms of anxiety, Dr. Gallagher says.
They prioritize getting good sleep.
Good sleep is essential in a stressful situation, she tells SELF.
Thats not doing yourself any favors when youre already grappling with uncertainty.
(And often, hyperfocusing on your shut-eye can be counterproductive and makeinsomniaworse.)
I take a bath with epsom salt, she says.
It warms my body and prepares me for sleep.
They think about their anchors.
But descending into panic or paralysis will help nothing and no one, she says.
Thats why Galligher recommends thinking of things in your life that are consistent, which she calls your anchors.
These anchors will help bring structure to the chaos, she says.
Having a sounding board like that is really helpful sometimes.
She also tries to focus on living according to her values, another big anchor for her.
Crystallizing the why behind the choices I make helps me feel more confident and in control, she says.
They squeeze in the activities that make them feel good.
The items on her list include things like doing yoga, listening to audiobooks, and cooking.
They lean into routines.
It gives you something to rely on, even when everything else around you seems too unpredictable.
If things go haywire after that, that period of calm and predictability helps to keep her grounded.
The only constant in life is change and uncertainty.
Control is an illusion that helps us all feel better as people, Dr. Brier says.
This is a good perspective that can feel very freeing.
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