Managing Fear And Uncertainty In Challenging Times
March 26, 2020
Managing Fear And Uncertainty In Challenging Times
In today’s world, the constant media cycle often amplifies drama, spreading messages of fear and negativity. For many of us, this unending stream of stress can lead to feelings of helplessness and uncertainty. Staying informed is important, but being exposed to this level of negativity daily is taking a toll—raising our cortisol and adrenaline levels, compromising our immune system, and leaving us in a state of chronic anxiety.
Here’s the good news: you have the power to shift your experience and regain control of your emotional state. This begins with something we call State Management or Emotional Management, a method that empowers you to navigate life’s challenges with resilience. It's one of the most effective practices we guide clients through, both online and face-to-face.
As Rex Urwin says, “The most dynamic results human beings get is when they're calm, still, focused, present, and able to manage their emotions in spite of the circumstances appearing in the external world.” Let’s dive into some practical steps to help you access this calm state in everyday life.
Key Points for Navigating Fear:
Understand Adrenal Overload: Chronic stress puts your body on high alert, causing your adrenals to release cortisol and adrenaline continuously. Over time, this can deplete your energy, disrupt sleep, and make you feel physically and mentally drained. Begin noticing the signs: Are you feeling restless, constantly tired, or easily irritable? Recognizing adrenal overload is the first step toward addressing it.
Limit Screen Time and Media Intake: Every notification, breaking news alert, and even scrolling on social media can trigger anxiety, subtly affecting your nervous system. Try setting boundaries around technology—like avoiding screens first thing in the morning or taking ‘tech breaks’ throughout the day. Just a few minutes away from your screen can do wonders for your mental clarity.
Redefine What Matters Most: In challenging times, it’s easy to feel out of control. That’s why now, more than ever, is the time to clarify your values. Take a few minutes to list what’s truly important to you. Where do you want to direct your energy? This exercise can help anchor you, providing a sense of stability when things feel uncertain.
Respond Instead of Reacting: Picture a challenging moment you encountered recently—perhaps you received bad news or a stressful work deadline loomed. How did you react? Now, imagine how it might feel to pause, take a deep breath, and choose a calm, clear response instead. Practicing this kind of response is a skill you can build over time and will help you stay calm amid the chaos.
Quick Shift Technique: The next time you’re feeling panicked or fearful, try this grounding exercise:
Close your eyes and take a deep breath, holding it for a few seconds.
Slowly exhale, visualizing the tension leaving your body.
Inhale again, imagining a sense of calm and clarity filling you.
Repeat this three times and notice how your state shifts.
This technique is a simple yet effective way to move from panic to presence in under a minute.
From Surviving to Thriving
Now is the time to shift from simply ‘getting through’ to truly thriving. As Catherine Connolly wisely shares, “It’s an opportunity to examine our thinking, our feelings, and the actions that come from them. This examination gives our lives direction, purpose, and core intention. What’s truly important to us? What do we value, and what motivates us? This clarity fosters a sense of safety and comfort, as we know what drives our behavior and what outcomes we aim to achieve.”
Taking these steps can help you reclaim your calm, access your inner resilience, and navigate these uncertain times with intention and purpose.
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