5 Steps to Feel More Secure When the World Feels Unstable

By Melody Wright, LMFT

If you’re anything like me, you know what it feels like to wake up and immediately feel the weight of the world pressing down.

The uncertainty, the unpredictability…it can make even the simplest decisions feel overwhelming. 

So many of us are carrying an undercurrent of fear and vulnerability, whether it’s about personal rights, financial stability, or the overall state of the world. 

And while these feelings are valid, we don’t have to be consumed by them.

Understanding why fear and vulnerability show up the way they do can be empowering. 

Fear is our nervous system’s way of keeping us safe. 

When we sense a threat, whether real or perceived, our bodies react instinctively. 

But when we’re constantly exposed to stressors, especially in a chaotic political climate, our system can stay stuck in fight, flight, or freeze mode. 

This chronic activation can lead to exhaustion, burnout, and even physical symptoms like headaches or digestive issues.

So, how do we navigate this?

How do we move forward without becoming overwhelmed?

The key is grounding ourselves in both emotional resilience and practical action. 

Here are a few strategies to help you regain a sense of stability. 

Step 1: Regulate Your Nervous System

Before tackling external stressors, it’s essential to bring your body back to a place of balance. 

Try these:

1. Release Through Breath and Movement: Imagine yourself clenching your uncomfortable emotions or memories in your fists as you inhale. As you exhale, release your fists and imagine yourself letting go of those emotions or memories. Repeat as many times as you need.
   

2. Grounding Through Touch: Keep a grounding stone or crystal in your pocket, purse, or backpack. Run your fingers over it when you are feeling ungrounded. Notice the texture—the smoothness, the rough edges, the temperature of the stone. Focus on how it feels in your hand, using it as an anchor to bring you back to the present moment. This simple practice can serve as a tangible reminder of stability in moments of stress.
   

3. Temperature Tools for Grounding and Regulation: Using temperature shifts can be a powerful way to support nervous system regulation. Cool or warm sensations can help signal your body to slow down and find a sense of calm. You might try splashing cool water on your face, running cool water over your wrists, or holding an ice cube in your hand. You can also lean into warmth, like taking a short, relaxing bath, enjoying a warm cup of tea or coffee, or soaking your feet in warm water. Experiment with different temperatures and methods to discover what feels most grounding and supportive for you.

Step 2: Set Boundaries with News & Social Media

While staying informed is important, constant exposure to distressing news can heighten anxiety and leave you feeling powerless. The key is to find a balance that keeps you aware without overwhelming your nervous system. Consider:

1. Set Clear News Consumption Boundaries: Designate specific times for checking news updates instead of consuming them throughout the day. Limiting exposure can help reduce stress and allow you to stay present.
   

2. Filter and Choose Your Information Sources Wisely: Follow journalists and media outlets that focus on constructive or solutions-based reporting. This can help to shift your perspective from feelings of helplessness to awareness and action.
   

3. Take Intentional Social Media Breaks: When content becomes overwhelming, step away. Engage in offline activities like reading, journaling, or spending time in nature to restore a sense of calm.
   

4. Engage Mindfully with Information: Instead of passively absorbing negative news, ask yourself, "Is there an action I can take based on this information?" If not, give yourself permission to disengage.

Step 3: Anchor Yourself in Community

Fear thrives in isolation, making challenges feel even more overwhelming. 

However, connection reminds us that we are not alone and that collective support can be a source of strength and resilience. 

Surrounding yourself with a community, whether big or small, can create a buffer against fear and uncertainty.

Here are a few ways to build community:

1. Seek Out Supportive Groups: Join local or online support groups related to issues that matter to you. Sharing experiences with like-minded individuals can offer validation and new perspectives.
   

2. Engage in Meaningful Community Events: Attend events that foster real conversations, collective problem-solving, and mutual encouragement. Participating in activities like town halls, book clubs, or advocacy groups can help you feel more engaged and empowered.
   

3. Find Safe Processing Spaces: Whether it’s a therapist, a close friend, or a grassroots organization, having a place to process your emotions is crucial. Speaking your fears aloud to a trusted person can lessen their hold and help you feel more supported.
   

4. Be the Support You Seek: Sometimes, offering support to others, whether through active listening, small acts of kindness, or simply being present, can create a reciprocal sense of connection and purpose.

Step 4: Take Action In A Way That Empowers You

Fear often stems from feeling powerless, and when we feel like we have no control over our circumstances, it can be paralyzing. However, even small actions can create a ripple effect, reinforcing a sense of agency and purpose.

1. Advocate for What Aligns With Your Values: Whether through volunteering, donating, or community organizing, channeling your energy into meaningful causes can be empowering. Even spreading awareness within your network can contribute to change.
   

2. Educate Yourself and Stay Informed: Understanding policies and upcoming elections helps you make informed decisions. Knowledge is power, and staying engaged with reliable sources enables you to take action that aligns with your values.
   

3. Make a Difference in Your Immediate Community: Large-scale change can feel daunting, but focusing on your immediate community makes a tangible impact. Supporting local businesses, assisting neighbors, helping at food banks, or attending town halls fosters a sense of connection and purpose.
   

4. Use Your Voice: Whether through signing petitions, writing to representatives, or speaking up in discussions, expressing your beliefs can contribute to larger societal shifts. Even small contributions to dialogue can create momentum toward change.
   

5. Create Change in Everyday Interactions: Acts of kindness, listening with empathy, and uplifting others in your daily life may seem minor but contribute to a collective sense of hope and resilience.

Taking action reminds us that we are not powerless. 

Even the smallest steps can build momentum toward meaningful change and provide a sense of control amidst uncertainty.

Step 5: Reclaim Your Sense of Safety

For those feeling particularly vulnerable, whether due to personal rights, finances, or social unrest, taking proactive steps can provide security and a greater sense of stability in uncertain times.

1. Build Financial Resilience: If financial instability is a concern, start by creating a budget that prioritizes essentials. Even setting aside small amounts for an emergency fund can create a buffer against unexpected expenses and reduce financial stress over time. Look into local resources, grants, or assistance programs that may provide support.
   

2. Know Your Rights and Protections: If personal rights feel threatened, take the time to research legal protections that apply to your situation. Understanding your rights at work, in your community, or in legal matters can help you feel more empowered. Keep a list of resources, such as legal aid organizations or advocacy groups, that you can turn to if needed.
   

3. Create a Personalized Safety and Support Plan: Identify people you trust who can offer emotional and practical support in times of need. Whether it’s a friend, therapist, or community group, knowing who you can reach out to can make a significant difference. Also, developing self-care practices that help you feel secure, whether that means establishing daily routines, having a safe place to retreat to, or setting up contingency plans for unexpected situations.

Taking these steps won’t eliminate all uncertainty, but they can provide a greater sense of control and reassurance as you navigate challenging times.

Final Reflections

I want to remind you that you are not alone in these feelings, and you are not without power. 

While uncertainty can feel overwhelming, small, intentional steps can help you regain a sense of control and resilience. 

By grounding yourself, setting boundaries, connecting with others, and taking purposeful action, you can cultivate a sense of stability even in challenging times.

Fear and vulnerability might still come up, but they don’t have to dictate your life. 

You are capable of navigating this at your own pace, with the support and tools that feel right for you. 

If you need guidance in processing these emotions or creating a plan for uncertainty, Life By Design Therapy™ is here to help. 

Our therapists provide a compassionate space to explore your fears and develop strategies that foster emotional strength and security. CLICK HERE to book your free no-obligation phone consultation. 

This Weeks Affirmations

1. I choose to focus on what I can control and release what I cannot.

2. I give myself permission to set boundaries that protect my well-being.

3. I trust myself to navigate challenges with courage and self-compassion.

4. Fear does not control me. I am grounded, present, and resilient.

5. I allow myself to feel my emotions without being consumed by them.

Additional Resources 

**If you’re interested in learning more about navigating fear, vulnerability & anxiety around world issues check out these books below:

1. It's Time to Talk (and Listen) by Anatasia S. Kim and Alicia del Prado

2. The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D

3. Everything is Figureoutable by Marie Forleo

4. Radical Uncertainty: Decision-Making Beyond the Numbers by John Kay & Mervyn King

5. The Righteous Mind: Why Good People Are Divided by Politics and Religion by Jonathan Haidt

6. The Upside of Uncertainty: A Guide to Finding Possibility in the Unknown by Nathan Furr & Susannah Harmon Furr

7. The Art of Uncertainty: How to Live in the Mystery of Life and Love It by Dennis Merritt Jones

8. It's Time to Talk (and Listen): How to Have Constructive Conversations About Race, Class, Sexuality, Ability & Gender in a Polarized World by Anatasia S. Kim PhD & Alicia del Prado PhD

9. Uncertainty: Turning Fear and Doubt into Fuel for Brilliance by Jonathan Fields

10. Rising Strong: How the Ability to Reset Transforms the Way We Live, Love, Parent, and Lead by Brené Brown

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