Staying Grounded During Uncertain Times: Expert Mental Health Tools That Help

There’s a low hum of anxiety running through many people’s lives right now, even if nothing dramatic has happened to them personally. Uncertainty is in the air. From economic instability to political division to workplace shakeups, stressors have shifted from occasional to constant. 

And that kind of constant tension keeps our nervous systems in a low-grade stress state – one that drains energy, focus, and patience over time. 

This is exactly when simple, accessible tools make a difference. These three expert-backed strategies from LifeSpeak can help you stay grounded, clear-headed, and better equipped to handle whatever’s next.

Understand and guide your stress response 

Our brains are designed for survival – but not always for modern stress. As LifeSpeak expert and organizational consultant Dr. Reena Kotecha explains in her video session Overcoming the Impact of Stress on Your Nervous System, the fight-or-flight response that once helped humans respond to danger is now frequently triggered by work deadlines, social media, or a crowded inbox.  

“There’s no survival benefit to being relaxed when there’s a bear in front of you,” says Dr. Kotecha. “But we’re now living in constant ‘bear mode.’”

 When your body remains in a heightened stress state, it becomes harder to focus, rest, or feel present. A simple way to reset is by using your breath. 

Try this: The three-breath practice 

1. Bring your attention to the sensation of your breath. 
2. As you exhale, gently relax your muscles. 
3. Ask yourself: What matters most right now? 

This technique helps engage the parasympathetic nervous system, which is your body’s natural calming mechanism. It’s quick, effective, and can be done anywhere. 

Reframe what you can control 

Uncertainty becomes overwhelming when it feels like everything is out of your hands. But even small mindset shifts can restore a sense of stability. 

In her LifeSpeak video session Resources and Approaches Used to Cope with Uncertainty, LifeSpeak expert and mental health clinician, Dr. Kim S. Daniel, shares three therapy-informed tools that support mental clarity during difficult times: 

Cognitive behavioral therapy (CBT)

Helps you identify and reframe unhelpful thoughts. This reduces mental spirals and builds tolerance for the unknown. 

Mindfulness-based strategies

Focus attention on the present, not future worry. Mindful walking or breathing exercises can slow racing thoughts. 

Acceptance and commitment therapy (ACT)

Teaches you to let go of control over emotions and act in line with your values—even during discomfort. 

“These approaches don’t erase uncertainty,” Dr. Daniel notes, “but they help you face it with greater clarity, compassion, and trust in your ability to adapt.”

 With consistency, these tools help you respond, rather than react, to challenges. 

Practice self-compassion, not perfection 

When life feels unpredictable, many people respond by pushing themselves harder – saying yes to everything, hiding their stress, or trying to appear unaffected. But overextending quickly leads to exhaustion.

In her LifeSpeak Holistic Wellness article “The Power Trio of Empathy, Compassion, and Boundaries,” LifeSpeak expert and certified coach Jenny Tryansky encourages a different approach: anchor yourself in compassion, starting from within.

“Too much empathy can lead to burnout and cloudy decision-making,” she writes. “With a full understanding of each concept, you can use them in service to others without harming yourself in the process.”

So what does self-compassion look like in practice? Here are a few places to start:

• Set boundaries with your time and energy

• Take short, intentional breaks — no justification needed

• Ask for support when you need it

Compassion isn’t a luxury, it’s a resilience tool. Making space for your own limits helps you stay engaged, not overwhelmed.

From uncertainty to steadiness 

Life will always include unknowns. But with tools like breathwork, reframing, and self-compassion, people can build steadier habits, even when everything else feels up in the air. 

More organizations are recognizing that this kind of support isn’t optional. When employees can access expert guidance in the moments they need it, they’re better equipped to manage stress, stay engaged, and recover from setbacks. 

That’s what LifeSpeak Holistic Wellness is built to support. We help organizations deliver expert mental health support that fits into the rhythm of people’s daily lives. 

Want to take a closer look? Book a demo to see how it works. 

FAQs: Staying Grounded During Uncertainty

What are easy ways to stay grounded during uncertain times?
Practice breathwork like the “three-breath pause,” reframe thoughts using CBT or ACT strategies, and show yourself compassion by setting gentle boundaries. These tools create emotional stability even in stressful moments.

How does breathwork reduce stress and improve mental clarity?
Breathwork engages the parasympathetic nervous system—the body’s natural calming mechanism. It lowers cortisol levels, slows your heart rate, and boosts clarity, making it a fast and accessible way to regulate emotions.

What’s the difference between CBT, mindfulness, and ACT?
CBT helps reframe negative thought patterns, mindfulness brings you into the present moment, and ACT encourages accepting discomfort while living by your values. Each technique complements the others for holistic emotional support.

Why does self-compassion matter when life feels chaotic?
Self-compassion acts as an emotional buffer. It helps reduce burnout, boosts emotional regulation, and supports healthier boundaries. Rather than pushing harder, it lets you respond to stress with care and intention.

Where can I find expert mental health support on these tools?
LifeSpeak’s digital wellness solution offers expert-led sessions, videos, and guides covering topics like stress, anxiety, financial uncertainty, and emotional resilience—all designed to help people thrive in unpredictable times.