Lately, in session after session, we’ve been talking about how to manage uncertainty and the overwhelming emotions it brings. People feel anxious, scared, powerless, and overwhelmed. There are other emotions, too—like anger and sadness—but those tend to take a backseat to the fear of what’s coming next.

I’d love to tell everyone that things will be okay, but I don’t know that. And honestly, that’s not my job. My job is to help people manage uncertainty in their daily lives with less fear and anxiety and more joy and ease.

This has been harder than ever lately.

If you’ve been feeling stuck in spiraling thoughts, waking up at 3 a.m. with your heart pounding, or avoiding the news because it sends you into a tailspin, you’re not alone. The human brain is wired to scan for danger. And in times like these, when the world feels unpredictable, that system goes into overdrive.

But here’s what I do know: The antidote to fear of the future is presence.

Why Learning How to Manage Uncertainty is Key to Reducing Anxiety

Anxiety thrives on uncertainty. It feeds on “what ifs.”

What if things get worse?
What if I can’t handle it?
What if everything falls apart?

The problem? Most of what we fear hasn’t actually happened yet—and may never happen. Anxiety tricks us into believing that worrying will somehow prepare us, but really, it just keeps us locked in a loop of fear.

The way out? Learning how to manage uncertainty by returning to the present moment.

When you focus on right now instead of what might happen, you take back control from the endless spiral of anxious thoughts. The present moment is where your power lives.

So, how do you do that?

Grounding Techniques for When Anxiety Takes Over

Here are some therapist-approved strategies to bring yourself back to the now:

1. Engage Your Senses (The 5-4-3-2-1 Method)

One of the quickest ways to ground yourself is to use your senses to connect with your environment. Try this:

• Look around and name 5 things you can see.
• Listen for 4 things you can hear.
• Touch 3 things around you (the texture of your clothing, a cup of tea, the ground beneath your feet).
• Identify 2 things you can smell.
• Notice 1 thing you can taste (or take a sip of water).

This simple exercise pulls you out of your head and into your surroundings, making it harder for anxious thoughts to take over.

2. Breathe Like You Mean It

Your breath is a direct line to your nervous system. Shallow, rapid breathing fuels anxiety; deep, intentional breathing signals safety.

Try this:

1. Inhale deeply for four counts.
2. Hold for four counts.
3. Exhale for six counts.

Making your exhale longer than your inhale helps slow your heart rate and calm your body. (For a guided breathing exercise, check out this resource from Harvard Health).

3. Reality-Check Your Thoughts

Anxiety loves to tell stories. The problem is, many of them aren’t based in truth.

Next time you find yourself spinning out, ask:

• What’s the actual evidence for this fear?
• What’s the worst-case scenario—and what’s the most likely scenario?
• If a friend had this thought, what would I say to them?

Often, you’ll find that the fear in your head is way bigger than the reality in front of you.

4. Set Boundaries with the News and Social Media

Doomscrolling is a one-way ticket to anxiety town. Yes, staying informed is important. But constantly checking the news doesn’t make you more prepared—it just keeps your nervous system on high alert.

Try:
✅ Setting a time limit for news consumption (e.g., 10 minutes in the morning and 10 minutes in the evening).
✅ Choosing trusted sources instead of clicking every alarming headline.
✅ Taking social media breaks when you notice it’s making your anxiety worse.

(For tips on mindful media consumption, check out this guide from The American Psychological Association).

5. Shift from “What If” to “What Is”

When fear starts creeping in, shift your focus from what if to what is.

Instead of: What if everything falls apart?
Try: Right now, I’m safe. I have people who care about me. I have tools to cope.

Instead of: What if I can’t handle this?
Try: I’ve faced hard things before. I don’t have to solve everything at once. I just need to take the next step.

This simple shift can help your brain stop bracing for an imaginary future and focus on what’s real today.

Final Thoughts: You Are Stronger Than You Think

The world is unpredictable. That’s always been true. But you can learn to manage uncertainty without being consumed by it.

By practicing presence, grounding yourself in the now, and challenging anxious thoughts, you give yourself the gift of peace—even in difficult times.

And remember: You are resilient. You have survived every hard day you’ve ever faced. You will get through this too.

If this resonated with you and you’re looking for deeper support, therapy can help. Reach out, and let’s talk about how to navigate this uncertainty together.

Ready to Start Individual Therapy in St. Petersburg, FL?

Beginning the journey to your best self is easier than most of the things we’re all doing right now! Therapy does not have to wait. You can get the mental health support you need with a skilled therapist in St. Pete or with online therapy in Florida. To begin, just follow these simple steps:

1. Contact me to request an appointment
2. Meet with me for your first appointment.
3. Get support & begin your journey toward mental wellness & connection today!

Other Mental Health and Wellness Services at ME-Therapy

At ME-Therapy, I believe in the importance of mental, emotional & physical well-being. I want to help your mind but also want to feed your soul. This means I take a holistic approach to mental health. In order to do this, I offer a wide range of mental health services in my St. Petersburg office and online including therapy for women, therapy for men, trauma therapy, and holistic, spiritual therapy. I also provide sex therapy and poly-friendly kink-aware therapy.