How Do I Stay Grounded During Uncertain Times?
- Sherri M. Herman
- 2 days ago
- 4 min read
You stay grounded during uncertain times by building daily practices that anchor you, connecting to sources of wisdom that offer perspective, and focusing on what you can control rather than what you can't.
Why does uncertainty feel so overwhelming right now?
Uncertainty is part of being human. We've always lived with unknowns. But right now, many of us feel a particular kind of stress because uncertainty is infused with fear.
Most of the time, we can handle not knowing what's next because we have enough perception of control. We can make plans. We can take action. We can influence outcomes.
But when uncertainty comes with a loss of control and an increase in fear, our nervous systems go into overdrive. We feel helpless. And that helplessness is what makes the stress unbearable.
This is normal. Your body is responding exactly as it's designed to. The tension in your chest, the constant worry, the difficulty sleeping; these are all signs that your nervous system is trying to protect you.
The question isn't how to eliminate uncertainty. It's how to stay grounded in the midst of it.
What does it mean to stay grounded during uncertain times?
Staying grounded means remaining connected to yourself even when everything around you feels unstable.
It means having practices that anchor you when your mind spirals. It means having sources of wisdom that remind you this isn't the first time humans have faced hard things. It means being able to hold both fear and hope at the same time.
Staying grounded doesn't mean you're not scared. It means you're not consumed by the fear.
What practices actually help you stay grounded?
The practices that help most are the ones that reconnect you to your body, to perspective, and to what matters most.
Mindfulness and meditation help regulate your nervous system. When you're anxious, your breath gets shallow and your body tenses. Daily meditation practice trains you to notice this and shift it. Even five minutes of focused breathing can bring you back to the present moment instead of spiraling about the future.
Gratitude practice shifts your focus from what's going wrong to what's still good. This isn't toxic positivity. It's training your brain to hold both realities: things are hard AND there is still good in your life. Both can be true.
Body-based practices and self-care like regular movement, proper hydration, and nourishment give your nervous system the message that you're safe enough to take care of yourself. Your body and mind are connected. When you care for one, you're supporting the other.
Avoiding substances that numb or disconnect you helps you stay present. Alcohol, excessive caffeine, or other coping mechanisms might provide temporary relief, but they often make anxiety worse over time.
Where do you find perspective when everything feels overwhelming?
Perspective comes from connecting to wisdom that's bigger than this moment.
For some people, that's religious or spiritual traditions. Stories of people who survived impossible times remind us that humans have endured before and will endure again. Whether you turn to the Bible, Buddhist teachings, or other wisdom traditions, these stories offer a wider landscape to see your current struggle within.
For others, it's remembering the teaching of impermanence. Nothing is permanent. Everything changes. What we're experiencing now will not be this way forever. This doesn't minimize the pain, but it offers hope that storms pass.
You can also find perspective in history. What feels unprecedented to us often isn't new to human history. People have survived uncertainty, violence, fear, and loss before. We are not alone in this struggle.
How do you hold space for hope when things feel hopeless?
You hold space for hope by practicing radical acceptance alongside active engagement.
Radical acceptance means accepting what you cannot control. You can't control global events. You can't control what other people do. You can't control how fast things change.
But you can control how you show up. You can control your daily practices. You can control whether you stay connected to your body and your values. You can control the calculated risks you take to use whatever privilege you have for good.
This is where hope lives. Not in denying reality, but in focusing on what you can influence. Supporting love, connection, and community in the face of fear. Speaking up when it matters. Showing up for the people around you.
Hope isn't naive optimism. It's the choice to stay engaged even when outcomes are uncertain.
What if you're struggling to stay grounded?
If you're struggling right now, you're not alone.
These are hard times. Times that test our emotional and spiritual strength. Our capacity for presence, compassion, hope, trust, and acceptance.
You don't have to do this perfectly. None of us do. These are practices, not accomplishments. Some days you'll feel grounded. Other days you'll feel like you're barely holding on.
The key is having anchors you can return to. Practices that steady you. Sources of wisdom that remind you of your humanity. People who hold space with you.
And if you're someone who holds space for others in your work or your family, these practices aren't optional. They're necessary. You can't pour from an empty cup. You can't hold hope for others if you're drowning in your own fear.
Find your anchors. Return to them daily. And remember: we are all interconnected. What supports you supports all of us.
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