Supporting your wellbeing during uncertain times

There are no right or wrong ways to deal with how you feel about uncertainty. Pay attention to the activities, routines and habits that help you feel calmer, more connected or more balanced, and try to make time for them regularly.

Everyone reacts to stress differently, so try to notice the signals from your body and take care of yourself accordingly. Sleep if you feel you need to, eat when you’re hungry and, if you feel able and think it could help, try some exercise such as a gentle walk, workout or run.

Regular routines around eating, movement and sleep can support your energy levels and overall wellbeing during stressful periods. Small habits like these can make a meaningful difference during uncertain times.

When thoughts and feelings begin to feel overwhelming, pause and focus on your breathing. Try breathing slowly and steadily for a few minutes. You may find this helps you feel calmer when anxiety starts to build.

You could also try one of these exercises:

Identify and name what is making you feel anxious

Putting your feelings into words can help you better understand what you're experiencing and may help things feel more manageable. For example:

• "I feel anxious because I’m scared of ...”
• "I feel anxious about this because it is close to me and affects me"

Once you've identified what's worrying you, take a moment to remind yourself that these feelings are understandable. Then consider whether there is anything practical you can do, or whether the situation is something outside your immediate control.

Bring your attention back to the present moment

Grounding exercises are designed to help redirect your attention away from anxious thoughts and towards what is happening around you right now. You could try one of the following:

• Count backwards from 100 in tens, then count backwards slowly from 50 to zero while focusing on your breathing.
• Find five green objects in the room and name them, then five blue objects. Continue using different colours.

Support your body's natural stress response

Anxiety can show up physically as well as emotionally, but there are simple ways to help your body feel calmer and more settled. You could try one of these:

• Sit in a chair with both feet flat on the floor or stand comfortably with your weight evenly balanced. Relax your shoulders, release any tension in your muscles and focus on slow, steady breathing.
• If you're feeling restless or on edge, try some gentle movement, such as stretching, going for a short walk or spending a few minutes in a different environment, such as another room or outside in the fresh air.

Having routines and a sense of predictability can feel reassuring, which is why uncertainty may be challenging. During uncertain times, you might feel drawn to checking the news more frequently to stay informed and ease anxiety about the unknown. However, some people find that constantly checking the news leaves them feeling more worried or overwhelmed.

If you’re feeling anxious from hearing the news, reading social media or talking to people about events, try the following:

Choose a few trusted news sources

Consider choosing three to five news sources that you find balanced, factual and helpful. Following fewer sources can make it easier to stay informed without feeling overwhelmed.

Take breaks from sources of news

Take regular breaks from news, social media and conversations that leave you feeling overwhelmed. Creating periods of time away from these topics can help you recharge and focus on other aspects of your wellbeing.

Set limits on reading the news or discussing a sensitive topic

If you find yourself repeatedly reading about or discussing the same situation without feeling any more informed or reassured, it may help to take a break. Consider limiting how long you spend reading about or discussing uncertain events.

Set yourself a time limit and stick to it, then switch your attention to an activity that helps you feel calmer or more grounded, such as going for a walk, listening to music or speaking with someone you trust.

Do something that is meaningful to you

Taking positive action, however small, can help you feel more connected and in control. This might mean supporting a cause that's important to you, helping someone in your community, checking in on a friend or donating if you're able to. 

While some worries relate to things we can influence, others are beyond our immediate control. Focusing your energy on what you can influence may help reduce feelings of overwhelm.

You may find it helpful to separate your worries into two groups:

Things you can influence right now

• Family responsibilities
• Work commitments
• Looking after your wellbeing

Things outside your immediate control

• Wider global events
• What might happen next
• Questions that don't yet have clear answers

Although you may not be able to change everything that is causing concern, focusing on the areas you can influence may help you feel more grounded and able to take things one step at a time.

The feeling of wanting to do something urgently is a normal reaction to ongoing uncertainty and concern.

Before taking action, consider whether it feels both meaningful and manageable for you. The actions that help most are often the ones that leave you feeling calmer, more connected or more in control.

This could include:

• Going for a short walk
• Calling a friend
• Checking in on someone you care about
• Donating to a cause you support
• Completing a task you've been putting off
• Spending time on a hobby you enjoy, such as gardening or baking

Journalling is simply the practice of regularly writing down your thoughts and feelings. Some people find it helps them process what's on their mind, recognise patterns and reflect on strategies that support their wellbeing during difficult periods.

You may find it helpful to keep a journal where you record:

• How you're feeling and what's on your mind
• Situations or events that may have affected your mood
• Helpful coping strategies you've used in the past
• Activities, places or routines that support your wellbeing
• People you can reach out to for support
• Encouraging reminders, achievements or things you're grateful for on difficult days

Some people may feel guilty about carrying on with everyday life when others are directly affected by difficult events.

If there are ways you would like to help, consider actions that feel meaningful and manageable for you. At the same time, maintaining your own wellbeing and daily routines matters too. When we take care of ourselves, we're often better placed to support, listen to and connect with others who may also be finding things difficult.