What to do When You Feel Out of Control

There’s been a lot going on lately. The world seems to have flipped upside down, at least in the United States. I’m not going to get into the politics of it. Right now, you might feel out of control. We’re all experiencing a little bit of feel helpless. So how do we deal with that? Here are some ideas to help you regain a sense of control!

• Turn Off the TV

This is important. We all need to stay informed and up to date but it doesn’t have to be our primary focus. You need to take a step back. What is happening is not going to change if you watch it unfold. I would suggest that avid news watchers set designated times to watch the news in the morning and night. During the day, try to stay focused on you.

• Ground Yourself

If you feel an immediate sense of panic, ground yourself. Start listening to your breath, find the rainbow in the room, or check in with your senses. You may need to do this multiple times. I refocus your attention on the present moment right now. Where are you? Are you sitting or standing? What do you see? What do you hear? What can you smell? What are you touching? Can you taste anything?

• Set the Tone

This can be done in a multitude of ways. I set my diffuser with some lavender or calming scents. I put on relaxation music from Insight Timer. I may even put my hair up and put on comfy clothes. It’s important to send the message to your body it’s time to calm down. This can also be down with 4,7,8 breathing. Breathe in for 4, hold for 7, and breathe out for 8. It usually takes 5 or 6 times to calm down my body but trust me, it works.

• Refocus Your Attention

Even though there is a lot going on in the world, what do you need to get done? Now don’t take this as an opportunity to stress about something else. We’re resetting your attention onto something productive. If you can manage, try to do something that will ease you back into productivity. What that looks like is dependent on your job or situation. For me, I would choose to watch a video lecture and take notes rather than trying to write a paper.

• Everything is Going to be Okay

I know you want to fix everything right this second. Anxiety is driving this fear and is telling you everything needs to happen now. It doesn’t have to be that way. The world itself and your world specifically, will not end if you step back and relax. It’s important to know this because if you don’t truly believe it, the anxiety will keep trying to pull you back in.

I’ve written a lot of these types of articles in the past but I think they’re important. Everyone needs reminding every now and then that it’s okay to step back. The stress you are feeling will pass but only if you allow it too. The more you hold on to it and try to change something you can’t affect at this moment, the more the anxiety will build. I hope this article helped you reset. This day doesn’t have to be consumed with anxiety. Don’t bound yourself to that, you can have a great day, you will have a great day. I believe in you!