Five strategies that I use to manage anxiety and stress during uncertain times

Living in uncertain times can take a huge toll on our mental health. The lack of clarity about the future, constant changes in our environment, and a sense of unpredictability can lead to heightened levels of anxiety and stress. Uncertain times can disrupt our routines, challenge our resilience and make it difficult to maintain a sense of calm and balance in our lives. It becomes important to prioritize self-care, seek support from loved ones, and develop coping strategies to navigate these challenging periods effectively.

In this blog, I want to share with you five strategies that I personally employ to help me manage anxiety and stress amidst the uncertainties we face. These are techniques I also share with many pediatric and adolescent patients seeking psychological care and support from me at Children’s Hospital New Orleans.

• Deep breathing: Deep breathing is a simple and powerful technique that can help you regain control over your body’s stress response. When anxiety arises, inhale deeply through your nose, allowing your belly to rise, and then exhale slowly. This technique activates the body’s relaxation response, counteracting the physical symptoms of anxiety/stress and promoting a sense of calm.

• Seek support from trusted individuals: During uncertain times, it’s crucial to reach out to those who provide us with emotional support. Talking to a trusted family member or friend about your concerns and fears can help alleviate anxiety. Sharing your feelings allows you to gain a fresh perspective, receive reassurance, and feel connected. You don’t have to face uncertainty alone.

• Indulge in self-care rituals: Self-care rituals can act as a powerful shield against anxiety. One ritual that I find particularly soothing is taking warm showers with eucalyptus scent. The warmth of the water relaxes tense muscles while the invigorating aroma of eucalyptus promotes a sense of rejuvenation. Find activities that bring you comfort and make them a part of your routine.

• Take regular breaks: In times of uncertainty, it’s common to feel overwhelmed by the constant influx of news and information. It’s essential to take breaks from the external stimuli and create mental space for relaxation. Set aside specific times each day to disconnect from social media, news updates, and work-related stressors. Engage in activities that help you mentally unwind, such as meditating, practicing yoga or engaging in hobbies that bring you joy and peace.

• Connect with nature and music: Nature and music have incredible therapeutic effects on our well-being. Going on walks with my dog allows me to reconnect with the natural world and provides a refreshing change of scenery. Spending time in green spaces, parks, or simply observing the beauty of nature can help reduce anxiety and increase feelings of tranquility. Additionally, listening to your favorite music can uplift your mood, reduce stress and serve as a form of emotional release. I enjoy listening to my favorite tunes to help stay calm and relaxed.

These techniques I have shared have been effective for me and many of my patients. Remember, it’s important to be patient with yourself and practice self-compassion as you navigate through these challenging periods. If anxiety persists or becomes unmanageable, seeking professional help from a psychologist can provide additional support and guidance on your journey to mental well-being.

To learn more about Mental and Behavioral Services at Children’s Hospital New Orleans, visit:
Mental and Behavioral Health Services | Children's Hospital New Orleans (chnola.org)