5 Ways to Manage Stress and Anxiety in Uncertain Times

In today’s climate of upheaval and rapid change, feeling stressed or anxious is a common experience – you are not alone. A national poll in 2024 found that 70% of U.S. adults feel anxious about current events, including economic instability and political uncertainty. These worries can be even more intense for marginalized communities. For example, 85% of transgender and nonbinary youth report that debates over anti-trans laws have harmed their mental health. Immigrant families, too, often face “resounding levels of fear and uncertainty” when policies shift, fearing how changes might threaten their safety or legal status. The bottom line: chaotic events – be it a pandemic, political turmoil, or social unrest – can take a real toll on our well-being.

Yet while we can’t control the world’s turbulence, we can control how we care for ourselves and respond. It’s a bit like being on a storm-tossed ship: you may not calm the seas, but you can adjust your sails. This guide will walk you through five evidence-based strategies to help manage stress and anxiety during uncertain times. We’ve structured it in a Q&A format – addressing common concerns and questions – and backed it up with scientific research, resources, and tips tailored for everyone, with an emphasis on the LGBTQ+ and immigrant communities. Let’s dive into these five key approaches to reclaiming your calm and resilience:

1. Limit News Consumption & Social Media

Staying informed is important, but the 24/7 news cycle and constant social media updates can quickly become overwhelming. In uncertain times, it’s easy to get sucked into doomscrolling – endlessly scrolling through bad news – and come away feeling even more anxious. Why? Research shows that an “unending diet of news” keeps people in a heightened state of anxiety, leading to significant mental strain. Psychologists have found that relentless exposure to negative news can foster feelings of helplessness and fear, chipping away at our emotional resilience. In fact, one study noted that people showed increased anxiety and depression symptoms after just 14 minutes of viewing the news.

The same goes for social media. Platforms like Twitter, Facebook, or TikTok can be double-edged swords: they keep us connected and informed, but they also bombard us with others’ anxieties, misinformation, and triggering content. Constant social media use can amplify anxiety, especially if you’re consuming distressing stories or comparing your life to others’. A recent experiment at Iowa State University found that college students who cut their social media use to 30 minutes per day for two weeks had significantly lower anxiety, depression, and loneliness compared to those with no limits. This suggests that setting boundaries on scrolling can tangibly improve your mental well-being.

So, how can you stay informed without feeling like the sky is falling? Let’s address a few common questions:

Q: Why does constant news and social media make my anxiety worse?

A: Human brains aren’t built to process a firehose of alarming information 24 hours a day. News by nature often focuses on problems – pandemics, violence, political conflict – which can skew our perception and make danger feel ubiquitous. Psychologically, losing a sense of control over events (like reading about global crises we can’t personally fix) creates a potent form of stress. We may even find ourselves fixating on unlikely threats simply because they’re heavily reported. As one Harvard expert noted, someone might irrationally worry about a shark attack more than a common hazard like driving, “because they feel like they have less control over the situation”. In uncertain times, this loss of control and constant negative feed can trigger our fight-or-flight response over and over, without relief.

Neurologically, continuous exposure to negative news keeps our stress response activated. Over time, this can lead to chronic stress symptoms: poor sleep, irritability, difficulty concentrating, or even physical issues like headaches and muscle tension. Social media can pour fuel on this fire. Dramatic headlines and doom-filled posts rise to the top of our feeds (thanks to algorithms that prioritize engagement, not accuracy), leaving us feeling on-edge. It’s easy to fall into “doomscrolling”, that trance-like state of scrolling through bad news and commentary, which only amplifies anxiety and fear. Essentially, the more we immerse ourselves in anxiety-provoking content, the more anxious we become. It’s a vicious cycle: anxiety drives us to seek more information for reassurance, but the influx of scary information only heightens the anxiety.

There’s also a social comparison element – especially on platforms like Instagram or Facebook. During tough times, seeing others’ seemingly perfect lives or constant outrage can make us feel isolated or inadequate. And for LGBTQ+ individuals or immigrants, witnessing viral incidents of discrimination or harsh political rhetoric can be traumatizing, reinforcing fears that “people like me” are under threat. In short, too much unfiltered media input keeps our brains in a state of high alert, which is mentally exhausting.

Q: How can I stay informed without getting overwhelmed by the news?

A: The key is to consume news mindfully and in moderation – put yourself in control of your media diet, rather than being at the mercy of endless feeds. Here are some strategies:

• Set specific “news check-in” times: Instead of constant notifications or hourly checks, decide on limited times each day to catch up on important news. For example, you might read the news for 20 minutes in the morning and 20 minutes in the early evening, and otherwise turn off news alerts. This way you’re not drip-fed anxiety throughout the day. Research indicates that structured news intake (versus sporadic scrolling) helps prevent stress overload. Importantly, avoid news right before bed, as late-night doomscrolling can spike anxiety and disrupt sleep.
  
• Choose trustworthy, calm sources: Stick to reputable news outlets that focus on facts and in-depth analysis, rather than sensationalism. Sources that provide context and solutions (for example, a quality national newspaper or a public health website during a pandemic) are less likely to send you into a panic. By contrast, clickbait headlines and alarmist commentary on social media can send your anxiety soaring. One mental health clinic advises that media literacy is crucial – understanding how headlines or algorithms might be twisting the truth – so you remain grounded in facts, not fear. You might even consider subscribing to a summary newsletter that presents news once a day in a calmer tone, rather than checking multiple breaking news updates.
  
• Limit how you consume news: Video news footage or dramatic images can be more emotionally stirring than text. If you find that watching live news (e.g. footage of chaotic events) upsets you, consider reading articles instead, which you can process at your own pace. Likewise, if certain topics are triggering (for instance, immigration policy debates or anti-LGBTQ legislation news), it’s okay to skip or filter content about those issues for a while until you feel steadier. Staying informed doesn’t mean subjecting yourself to every horrifying detail, especially when it hits close to home.
  
• Beware of endless scrolling as “escape”: It’s ironic – sometimes we scroll the news or Twitter as a break from our daily stress, but that “break” might be adding to our stress unknowingly. Psychologists warn that using news or social feeds as a distraction can backfire. If you catch yourself mindlessly thumbing through headlines or social posts and feeling your tension rise, pause and step away. Do something truly relaxing for a few minutes – stretch, walk, breathe deeply – before returning to work or chores. Breaking the circuit of doomscrolling helps you regain control. As one expert put it, if you notice you’d rather be doing something else but feel compelled to keep scrolling, that’s a red flag that it’s time to close the app.
  
• Leverage technology to help: Consider using screen-time limit apps or built-in phone settings to cap your time on social media/news apps. For example, set a 30-minute daily limit on your Twitter usage. Remarkably, even if you don’t perfectly stick to the limit, just having the awareness and intention can help. The Iowa State study noted that participants who tried to cut back – even if they sometimes exceeded 30 minutes – still improved their anxiety and mood, likely because they were more mindful of their usage. So, setting a timer or limit is a way of saying “I choose how much of my day I give to this.”
  
• Balance negative with positive content: This one might sound trivial, but it makes a difference. After reading hard news, intentionally seek out a bit of good news or uplifting content. It could be a feel-good story of community kindness, a cute animal video, or positive developments related to an issue you care about. The goal is to remind your brain that it’s not all doom and gloom out there. Even traditional newspapers have sections for positive news or human-interest stories – those aren’t just fluff; they provide a psychological counterweight to the heavy stuff. Curate your social media as well: follow accounts that inspire or comfort you (e.g. a motivational speaker, a queer activist sharing self-care tips, a travel page, etc.) so your feed isn’t 100% crisis content.
  

By setting guardrails around media consumption, you reclaim some control over your mental space. You’ll likely find that after a few days of adjusting your news habits, your baseline anxiety decreases – you’re no longer on edge waiting for the next bad thing to pop up, because you’ve scheduled when to engage with the world’s troubles on your terms. As one study highlighted, creating these limits helps break the cycle of constant vigilance, thereby reducing that feeling of perpetual crisis. Remember, staying informed is a means to an end (to be a prepared, responsible citizen), not an end in itself. Give yourself permission to tune out for a bit – the world will still be there when you plug back in, and you’ll be in a better state to handle it.

Q: What are some strategies to manage my social media use and avoid “doomscrolling”?

A: Social media deserves special attention because it blurs the line between news and personal life, and it’s designed to be addictive. Here are some practical strategies to rein in social media anxiety:

• Schedule social media breaks: Just as with news, allocate specific times for social media, rather than checking incessantly. For instance, you might allow 15 minutes in the afternoon to catch up on Facebook or Instagram, and then log off. Stick to your schedule as much as possible. If you’re tempted to open apps out of habit, move them off your home screen or turn off non-essential notifications. The idea is to consciously choose when to engage, instead of reflexively tapping whenever you’re bored or anxious.
  
• Use the 30-minute guideline: The evidence we mentioned earlier is compelling – aim for about 30 minutes or less per day on social media for significant mental health benefits. You can track your usage in your phone settings. Many people are shocked to find they spend hours a day on social apps; simply being aware of that can motivate change. Start by reducing your use by, say, 10-15 minutes a day each week until you’re near that 30-minute sweet spot. Remember, it’s not about being perfect; even moderate reductions help. Researchers noted that it’s the act of self-monitoring and setting an intention that really counts in lowering anxiety and depression, more so than hitting an exact minute count.
  
• Curate your feed ruthlessly: Take a moment to unfollow or mute accounts that spike your anxiety. That might include pages that constantly post upsetting news, or even friends who frequently vent in ways that trigger you. It’s okay to protect your mental space. Conversely, follow more content that makes you feel connected and happy – maybe queer comedians, pet photos, art, nature, or supportive activist groups. You can also use features like Twitter “Lists” to separate doomscroll-y content from uplifting content, so you choose what you see when.
  
• No phones during meals and one hour before bed: Make certain times of day phone-free zones. For example, commit to not checking social media while eating, or within an hour of bedtime. Studies have linked bedtime screen use with increased stress and poor sleep, so charging your phone outside the bedroom or using “Do Not Disturb” at night can break that habit. Replace late-night scrolling with a calming routine – reading a book, listening to music, or journaling can all prepare your mind for rest better than a backlit doomscroll.
  
• Engage actively, not passively: Sometimes anxiety on social media comes from passively consuming others’ posts without interaction, which can make you feel invisible or disconnected. If you’re up for it, try engaging positively: leave a supportive comment on a friend’s post, share an encouraging message, or participate in groups focused on your interests or identity. For instance, if you’re LGBTQ+, joining a private Facebook group or subreddit for LGBTQ+ support where members uplift each other can transform social media into a source of connection rather than stress (just be mindful of group rules and privacy). Active engagement can remind you that real people exist behind the posts and that you have a community.
  
• Recognize FOMO and challenge it: Social media often triggers FOMO – fear of missing out – especially when everyone seems to be doing great or when news is breaking. Remind yourself that social media is a highlight reel and often not an accurate depiction of reality. If you notice thoughts like “Everyone else is handling this crisis better than me” or “I have to stay on Twitter or I’ll miss something important,” challenge them. Odds are, many others are struggling too (they just might not post it), and truly critical news will reach you through other channels. You won’t miss out on life by unplugging for a bit – in fact, you’ll likely feel more present in your own life.
  

Finally, give yourself grace in this process. Cutting back can feel uncomfortable at first – boredom or anxiety might even spike when you first limit your scrolling, as noted in the Iowa State experiment. That’s normal. It gets easier with time, and soon you’ll notice you’re more in control and less anxious. One participant in that study described feeling more productive, sleeping better, and feeling “in tune with life” after reducing social media. That’s a reward waiting on the other side of the initial discomfort.

By managing your intake of news and social media, you’re not putting your head in the sand – you’re ensuring that you can process information on your own terms without drowning in it. Think of it like pacing yourself during a marathon rather than sprinting the whole way. In this marathon of uncertain times, pace your information intake to protect your peace of mind.

2. Prioritize Self-Care

When life feels chaotic, self-care often slips to the bottom of our to-do lists. Many of us feel guilty taking time for ourselves when so much is happening around us. But here’s the truth: taking care of yourself is not a luxury – it’s a necessity for your mental health, especially in times of heightened stress. In fact, engaging in regular self-care has been clinically proven to reduce or eliminate anxiety and depression, improve stress resilience, and increase overall happiness. One scientific review of coping found that self-care practices decrease stress, promote effective coping, and improve mental health outcomes. In other words, self-care isn’t selfish or indulgent – it’s an evidence-based way to strengthen your mind and body, so you can face challenges with greater fortitude.

For LGBTQ+ individuals and immigrants, self-care can be a radical act of preservation. Marginalized folks often carry the extra burdens of minority stress – discrimination, identity-based harassment, fear of not belonging – which make intentional restorative practices even more vital. Community activist Audre Lorde famously said, “Caring for myself is not self-indulgence, it is self-preservation.” That sentiment rings true; tending to your well-being is how you fuel your resilience to keep going.

So, let’s explore how you can incorporate meaningful self-care into your routine, even when life is demanding. We’ll tackle common questions around what self-care really means and how to actually make it happen:

Q: What exactly counts as “self-care,” and how can it help me manage stress?

A: Self-care encompasses any deliberate activity you do to take care of your mental, emotional, or physical health. It can be small daily habits or bigger commitments, but the key is that it’s something that rejuvenates you and reduces your stress, rather than drains you. Importantly, self-care is highly personal – what relaxes or recharges one person might not work for another, so it’s about finding the practices that resonate with you. Here are several proven self-care strategies for stress relief:

• Physical activity: Moving your body is one of the best stress-busters out there. Exercise releases endorphins, those feel-good chemicals in the brain that act like natural antidepressants and painkillers. According to the Mayo Clinic, exercise in almost any form – whether it’s a brisk walk, a bike ride, dancing in your living room, or a yoga session – can act as a stress reliever by boosting your mood and distracting you from worries. You don’t need to become a marathon runner; even short bursts of movement help. Try taking a 10-minute walk when anxiety builds up, or do some stretches and deep breaths in the morning to start your day centered. Over time, regular physical activity can lower your baseline stress levels and improve sleep, which further reduces anxiety.
  
• Mindfulness and relaxation techniques: Practices like deep breathing exercises, meditation, or progressive muscle relaxation can significantly calm an anxious mind. When you’re stressed, your body’s sympathetic nervous system (the “fight or flight” response) is in overdrive. Techniques like deep belly breathing (inhale for 4 counts, exhale for 6–8 counts, repeatedly) activate the parasympathetic nervous system – essentially a brake for stress, telling your body it’s okay to relax. If you’re new to meditation, consider guided meditation apps or videos that can walk you through short sessions. Even 5 minutes a day of sitting quietly, focusing on your breath or a soothing image, can reduce stress hormones. One easy practice: try inhaling for four seconds, holding for four, exhaling for four, and holding for four (the “box breathing” technique used by everyone from therapists to Navy SEALs). It’s surprisingly effective at restoring a sense of calm.
  
• Quality sleep: Stress and sleep have a two-way relationship – high stress can disrupt sleep, and lack of sleep makes it harder to cope with stress. Prioritizing good sleep is a powerful self-care move. Aim for 7–9 hours of sleep per night if you can. Establish a calming bedtime routine: dim the lights, avoid screens at least 30-60 minutes before bed, perhaps take a warm shower or sip herbal tea. If worries keep you up, keep a notepad by your bed to jot them down – telling your brain “I’ll handle this tomorrow” can sometimes quiet the mental chatter. Better sleep will improve your daytime mood, concentration, and patience, making stress more manageable. If sleep issues persist (like insomnia or nightmares from anxiety), consider speaking to a healthcare provider for additional strategies; sleep is that important.
  
• Healthy eating and hydration: What and how you eat can affect your stress levels. Skipping meals or loading up on sugar and caffeine can aggravate anxiety (ever been hangry or over-caffeinated and noticed you feel jittery and irritable?). Try to nourish your body with balanced meals – fruits, vegetables, whole grains, lean proteins, and healthy fats – which provide steady energy and support brain health. For instance, foods rich in omega-3 fatty acids (like salmon, chia seeds, or walnuts) have been linked to reduced anxiety and improved mood in some studies. Also, drink enough water; even mild dehydration can exacerbate feelings of stress and impair concentration. This isn’t about a strict diet; it’s about keeping your body fueled so you have the physical resources to cope with challenges. Of course, enjoy comfort foods in moderation – sometimes a favorite treat is self-care – but be mindful of alcohol or excessive junk food as a coping mechanism, since they can ultimately make mood swings worse.
  
• Hobbies and creative outlets: Engaging in activities you enjoy – purely for fun or creativity – is a powerful antidote to stress. It might be painting, writing in a journal, playing music, crafting, gardening, cooking, playing video games, or reading a novel. These activities provide a mental escape and a sense of accomplishment or joy that counterbalances stress. When you’re absorbed in a hobby, you enter a state of “flow” where your mind gets a break from anxious thoughts. Especially during uncertain times, carving out even 30 minutes for a beloved hobby can recharge your batteries. For example, if you love reading but can’t find time, try listening to audiobooks during your commute or chores – that still counts as indulging in a story.
  
• Social connection as self-care: Spending time with people who make you feel safe and happy is crucial. This could mean calling a supportive friend or family member, having a relaxed meal with someone you trust, or cuddling with your pet. Positive social interactions release oxytocin (sometimes nicknamed the “cuddle hormone”), which helps offset stress hormones. If you’re feeling down, consider texting a friend to check in – not necessarily to talk about your stress (though you can if you want), but maybe just to share a funny meme or memory. Laughter and companionship are healing. For LGBTQ+ folks or immigrants who might be far from family, “family” can also mean your chosen family – those friends or community members who understand and affirm you. Reaching out to them can remind you that you’re supported and valued, which eases anxiety.
  
• Spiritual or reflective practices: If it suits you, engaging in spiritual activities (like prayer, attending a religious service, or traditional rituals) or reflective practices (like mindfulness, as mentioned, or spending time in nature) can provide comfort. They offer a sense of larger meaning or connectedness that can put daily stressors in perspective. For some, reading uplifting texts or listening to inspiring talks is nourishing. For others, walking in the woods or watching a sunset – noticing the beauty around you – creates a moment of peace. These practices feed the soul, so to speak, and build inner strength.
  

The bottom line is that meaningful self-care has many mental, physical, and emotional benefits that directly help manage stress. It’s like giving yourself the fuel and maintenance you need to keep going. Picture yourself as a car: stress is like a long, hard road trip – without pit stops to refuel and service the engine, you’ll burn out. Self-care practices are those pit stops that keep you running smoothly.

Q: I’m so busy (or feel guilty) that I struggle to make time for self-care. How can I prioritize it without feeling selfish?

A: This is a very common challenge. When you’re juggling work, studies, caregiving, activism, or just the daily grind, self-care can feel like another “task” or even a selfish indulgence. But consider the guidance flight attendants give: “Put on your own oxygen mask before helping others.” You can’t pour from an empty cup. If you neglect yourself entirely, eventually stress will catch up and impair your ability to care for anyone or anything else. So, reframing self-care as a necessary foundation for being your best self – rather than a selfish act – can help alleviate the guilt.

Here are some tips to integrate self-care into a packed schedule:

• Micro self-care is still self-care: You don’t need large swaths of free time for it to count. Small pockets of self-care sprinkled throughout your day can be very effective. For instance, take 5 minutes in the morning to stretch or set an intention for the day. At lunchtime, maybe you sit outside for 10 minutes to get fresh air rather than eating at your desk. In the evening, spend 15 minutes doing something relaxing (a quick walk, a few pages of a book, a short meditation) before diving into chores or childcare. These little moments add up and send your brain the signal that you matter. As one mental health foundation notes, even short daily routines that bring comfort – like a cup of tea and deep breathing at a set time – can remind you that you deserve peace and downtime.
  
• Schedule it like an appointment: Literally put self-care activities on your calendar or daily to-do list, as if they were important meetings. Treat that 30-minute gym class or that 20-minute “soak in the bath” time as non-negotiable. When you see it written down, you’re more likely to stick to it. If someone tries to infringe on that time, it’s okay to say, “I have a commitment then; can we arrange something at a different time?” Protecting your self-care time is part of the practice. Remember, seeking support or rest before stress leads to burnout is actually a responsible and proactive behavior, not a weakness.
  
• Combine self-care with existing routines: If your schedule is truly jam-packed, try integrating self-care into things you already do. For example, turn your daily shower into a mindful experience – feel the water, breathe in the steam, maybe use a favorite scented soap as a sensory treat. If you have to drive or commute, use that time to play music that lifts your mood or listen to a podcast that inspires you rather than doomscrolling on your phone. If you’re cooking dinner, perhaps that’s when you also FaceTime a friend (combining social self-care with a chore). Get creative in stacking positive activities onto your regular schedule.
  
• Learn to say “no” (within reason): Part of prioritizing self-care is setting boundaries on your time. If you’re overextended, see if there are any commitments you can trim or delegate. It’s okay to occasionally say no to additional responsibilities or to ask for help. For instance, if coworkers invite you to an optional Zoom meeting during your lunch break which you intended to use for a walk, it’s alright to decline. If family demands are constant, have a gentle but honest conversation about needing a little personal time – maybe another household member can watch the kids for 30 minutes while you decompress, or tasks can be shared. Simplifying where you can (even something like ordering takeout once a week to get a break from cooking, if budget allows) can free up pockets for self-care. Simplify, simplify, simplify wherever possible when life is overwhelming.
  
• Challenge the guilt with facts: If guilt is the issue (“I shouldn’t be resting, I should be productive” or “others have it worse, who am I to relax?”), remind yourself of the research: Self-care actually reduces stress and prevents burnout, making you more effective in the long run. It’s a preventative investment. Also, consider how you would advise a friend. If your close friend or a loved one was exhausted and stressed, would you tell them to skip rest and keep suffering? Likely not – you’d encourage them to take care of themselves. Extend that same compassion to yourself. You have permission to care for you. In community contexts, think of it this way: when LGBTQ+ individuals or immigrant advocates talk about resilience, they emphasize healing and self-care as part of resistance. By caring for yourself, you are strengthening your capacity to be there for your family, fight for your community, or simply handle life’s tasks without crashing.
  
• Make it enjoyable, not another chore: Self-care shouldn’t feel like homework. If you try something and it feels like a drag, maybe that’s not the right self-care for you at this moment. For example, if running sounds awful, don’t force yourself to run just because it’s “healthy” – perhaps dancing in your room or a gentle yoga is more your speed. If journaling feels beneficial but you hate writing long entries, try a one-sentence journal or a gratitude list each night (e.g., write down 3 things you’re grateful for). Find what actually brings you relief or joy, and do more of that. Over time, you’ll start to crave those self-care moments because your body and mind recognize them as rejuvenating, which makes it easier to prioritize them.
  

One more thing: Don’t wait until you’re completely burned out to practice self-care. It’s common to neglect ourselves until we hit a breaking point, but by then it’s harder to recover. Try to weave in bits of self-care even on “normal” days, so you build resilience for the harder days. A survey in 2020 found nearly 60% of people only practice self-care when they’re already stressed, but 72% said they want to use self-care to prevent stress. The intention is there – it’s about making it a routine rather than an afterthought.

In summary, self-care is one of your strongest tools for managing stress and anxiety. It doesn’t eliminate the uncertainties in the world, but it fortifies you to face them. Think of each act of self-care as a message to yourself: “I deserve love and care, too.” Because you absolutely do. By keeping your cup full through these practices, you’ll be better equipped to handle whatever life throws your way – and you’ll lessen the toll that stress and anxiety take on you in the meantime.

3. Connect with Supportive Communities

During uncertain times, one of the most powerful antidotes to stress and anxiety is connection. Anxiety often makes us feel alone in our worries, but the truth is so many others are experiencing similar fears. Reaching out and connecting – whether with close friends, family, or a larger community – can provide comfort, understanding, and practical help. You are not alone, even if it sometimes feels that way. In fact, social support doesn’t just feel nice, it literally has physiological and mental health benefits. Research shows that supportive relationships can buffer against stress, dampening the body’s stress responses and protecting mental health. One study even found that among college students, those with strong social support were protected against some of the negative effects of stress on depression and anxiety. In other words, having people in your corner can make you more resilient.

For LGBTQ+ folks and immigrant communities, finding supportive peers and allies can be life-changing. When the broader world might feel hostile or unwelcoming, a supportive community becomes an oasis. Sharing experiences with others who “get it” – who have felt the same discrimination, uncertainty, or fear – can validate your feelings and lighten the emotional load. For example, a University of Maryland study found that LGBTQ+ youth who participated in community-based organizations had better mental health and lower substance use than those who didn’t. Loneliness and minority stress were reduced when these youth engaged with LGBTQ+ centers and programs, and over time their self-esteem improved. It underscores that community can be a critical part of healing and thriving.

Let’s talk about how to leverage the power of community and connection, and address some common questions:

Q: Why is community support so important for managing stress and anxiety?

A: Because humans are social creatures. We evolved to live in groups, to rely on each other for safety and support. When we face threats or uncertainty, having others to lean on reassures us on a deep level that we don’t have to carry the burden alone. On a practical level, supportive communities can share information, coping tips, and resources. On an emotional level, they give us a safe space to express ourselves and be heard.

Here are a few concrete ways community support helps mental health:

• Emotional validation: When you voice your worries in a supportive space – say, telling fellow immigrants about your fear of new immigration policies, or talking in an LGBTQ+ support group about your anxiety over recent anti-trans legislation – and you hear “I’ve felt that way too” or “Your feelings are completely understandable,” it can be immensely relieving. It reminds you that you’re not “crazy” or overreacting; the stress is real and shared by others. This validation can reduce self-blame and isolation. Psychology research on “universality” in group therapy notes that realizing others have similar struggles is a powerful healing factor, reducing feelings of loneliness and stigma.
  
• Practical advice and information: Communities, especially identity-based or issue-based ones, are treasure troves of lived experience. Are you anxious about a specific issue? Chances are someone else has been through it and can offer insight. For instance, an immigrant community forum might offer guidance on what documents to have ready or what legal rights you have, which can replace some fear with preparedness (a known anxiety-reducer). An LGBTQ+ support group might share referrals to queer-friendly therapists or advice on coping with family rejection. Knowing what steps others took can inspire you to take action rather than stay paralyzed by stress. Information is power, and communities often circulate information tailored for their members’ needs.
  
• Role modeling coping: Seeing others in your community cope and even thrive can inspire hope. If you attend, say, a local LGBTQ+ support meeting and meet a transgender elder who has navigated decades of ups and downs, their story can be a beacon that it’s possible to make it through. Or an immigrant coworker who manages to stay positive and organized despite uncertainty might share their routine with you. Humans learn from each other – by observing how peers handle stress (maybe they practice a certain faith, or activism, or humor), you might discover new coping techniques to adopt. Resilience can be contagious in a group setting.
  
• Physiological stress relief: Believe it or not, being around caring others can directly calm your nervous system. Warm social interactions trigger the release of oxytocin (as mentioned earlier), which has stress-relieving effects like lowering blood pressure and cortisol (stress hormone) levels. Even a hug, a reassuring pat on the back, or someone listening empathetically can produce these calming biochemical changes. One review of research concluded that social support literally influences health by dampening physiological stress responses. It’s like our bodies know when we have backup and they don’t need to be on high alert all the time.
  
• Sense of belonging: Uncertainty can make us feel adrift, but being part of a community anchors us in something larger than ourselves. It fulfills the basic human need for belonging. This is especially important if you belong to a minority group; finding your community can counteract the alienation you might feel in society at large. Belongingness has been tied to lower rates of depression and anxiety. When you identify with a supportive group – whether it’s your local mosque, a parenting circle, a queer youth group, an AA recovery group, an online forum for DACA students, you name it – there’s comfort in the thought, “These are my people. We watch out for each other.”
  

In sum, community support acts as a buffer or shield against stress. It doesn’t make challenges disappear, but it can soften the blow and give you strength to face them. Think of it as sharing the weight of a heavy load among several people; it becomes lighter for each individual.

Q: How can I find supportive communities or groups, especially if I feel alone or marginalized?

A: Finding the right community might feel daunting, especially if you’re new to an area, introverted, or have had experiences of rejection. But there are many avenues to explore, and thanks to the internet, geographic distance is less of a barrier now. Here are some ideas to find your people:

• Join support groups (in-person or online): Look for groups that match what you’re going through. If you’re dealing with anxiety generally, many cities have anxiety support groups or groups for people coping with stress (often facilitated by a counselor or non-profit organization). For LGBTQ+ support, seek out local LGBTQ+ centers or organizations; many host free support circles or social meet-ups. For example, PFLAG (Parents and Friends of Lesbians and Gays) has local chapters that welcome not just family of LGBTQ folks but also LGBTQ individuals seeking community. There are also specialized groups – like a transgender support group, a queer youth group, or a refugee/immigrant support group often run by community centers or advocacy nonprofits.
  
  If in-person options are limited (or if you prefer anonymity), online support groups can be fantastic. Platforms like Facebook have private groups (e.g., “LGBTQ+ Millennials” or “Immigrant Voices United”), Reddit has communities (subreddits like r/LGBT, r/transgender, r/anxiety, r/immigration, etc.), and specialized forums exist for everything under the sun. For instance, The Trevor Project offers TrevorSpace, an affirming online community for LGBTQ youth to chat safely. There are also forums on Immigrant-focused sites where you can share experiences and advice. Ensure any group you join has good moderation for a safe environment (most reputable support groups do).
  
• Community centers and organizations: Investigate if your area has community centers catering to your identity or needs. For example, an LGBTQ+ community center can be a hub of resources – from social events to mental health referrals. Many major cities and even smaller towns now have such centers, often with free or low-cost activities (like game nights, workshops, support circles). If you’re an immigrant or from a specific cultural background, look for cultural associations or community centers (e.g., a local Latinx community center, an Asian-American society, African immigrant association, etc.). These can provide not only a cultural connection but also emotional support, language assistance, and legal resources. Churches, mosques, temples, and other religious institutions often have outreach for immigrant congregants or those going through tough times, regardless of your exact faith alignment – if spirituality is important to you, a faith community can double as emotional support.
  
• Meetup and hobby groups: Sometimes the best support comes indirectly – through shared hobbies and interests that bring like-minded people together. Check Meetup.com or local bulletin boards for groups that interest you, whether it’s a hiking club, a coding workshop, a book club, or a cooking class. Engaging in an activity you enjoy with others can organically create supportive friendships. And there are indeed meetups specifically for stress relief too (like meditation groups, yoga in the park, etc.). East Coast Mental Wellness noted that many people find supportive groups and fun activities via Meetup.com. You might be surprised – a casual board game night could lead to friendships where you end up talking about life struggles and supporting each other.
  
• Volunteering or advocacy groups: This might sound counterintuitive (“How can giving help me when I’m the one stressed?”), but volunteering for a cause you care about can connect you with compassionate people and provide a sense of purpose that eases anxiety. For example, if you’re passionate about LGBTQ+ rights, joining a local advocacy group or attending a rally might introduce you to allies and friends who understand your worries and hopes. If you’re an immigrant worried about policy changes, volunteering with an immigrant rights organization could link you with mentors and fellow immigrants who’ve walked the same path. Working side by side on something meaningful is a powerful bonding experience and can shift focus away from anxiety toward constructive action – which in itself can reduce helplessness.
  
• Utilize online directories and networks: There are resources dedicated to connecting folks with the support they need. For instance, the National Queer and Trans Therapists of Color Network (NQTTCN) has a directory to find queer and trans therapists of color – even if you’re not seeking therapy, their site and community might offer other resources and events. The Trevor Project and other orgs often have resource directories on their websites for LGBTQ+ youth (covering everything from how to find a support group to how to deal with specific problems). Informed Immigrant (informedimmigrant.com) provides a wealth of resources for undocumented and mixed-status families, including a list of mental health support options and hotlines for when you need to talk (e.g., they list the 24/7 National Suicide Prevention Lifeline, the Trevor Lifeline, and others specifically catering to immigrant or BIPOC communities).
  
• Leverage your existing networks: Don’t underestimate the people already in your life. Maybe you have acquaintances who could become friends if you open up a bit more. For example, if you know another parent at your kid’s school who is also an immigrant, consider striking up a conversation – you might find common experiences. Or a coworker might also be LGBTQ+ but not very open about it; over time, you might connect through subtle signs or discussions and end up offering each other support. It can be scary to reach out or disclose your struggles, but sometimes being a bit vulnerable with someone you trust (saying, “Hey, I’ve been pretty stressed about everything going on. How are you holding up?”) can encourage them to share too, deepening your connection. Choose safe people and gradually build that mutual support.
  

If you’re shy or dealing with social anxiety, start small. Maybe join an online group first where you can be semi-anonymous. Or attend a group but allow yourself to just listen at first; you don’t have to bare your soul on day one. Simply being around others can help even if you’re quiet. Over time, as you feel more comfortable, you can engage more.

One thing to remember: Supportive communities should lift you up, not drag you down. Seek out people who are positive, empathetic, and respectful of your identity and experiences. If a group or person consistently makes you feel worse (judged, belittled, or more anxious), that’s not the right support for you – and that’s not your fault. There are welcoming communities out there; it sometimes takes a bit of searching to find your “tribe,” but they exist.

Finally, connecting with community can sometimes feel like a big step if you’ve been isolated. It’s normal to fear rejection or worry you “won’t fit in.” If those fears come up, consider talking them through with a counselor or even journaling about them, then remind yourself that the benefit (finding people who care) outweighs the risk. Most organized support groups have facilitators who ensure newcomers are treated kindly. Many community members remember their own loneliness and are eager to welcome you because someone once welcomed them.

Q: I feel really isolated and afraid to reach out. What if I don’t have anyone I trust, or I’m too anxious to join a group?

A: First, let me acknowledge how hard it is to reach out when you’re feeling isolated or socially anxious. Anxiety can convince us that we’ll be burdening others with our problems, or that we’ll be judged if we open up. If you’ve been let down by people in the past, it can be even more difficult to trust. But there is hope: you can build supportive connections, step by step. Here are some gentle approaches:

• Start with one person or a hotline: If joining a group feels overwhelming, consider confiding in just one person to start. This could be a family member, a friend, a mentor, or even a colleague you feel relatively comfortable with. Choose someone who has been kind or a good listener in the past. You don’t have to dump everything on them at once; you can start by saying something like, “Things have been a bit tough lately… would it be okay if I talked to you about it?” You might be surprised – people often appreciate being asked for support, it shows you trust them. If you truly feel there is no one in your life you can turn to, a crisis hotline or warmline is a great option. Trained counselors are available 24/7 on lines like the 988 Suicide & Crisis Lifeline (just dial 988 in the U.S.). They will listen to anything you want to talk about – it doesn’t have to be an active suicidal crisis; you can call for anxiety, loneliness, or stress and say “I just needed to talk.” There’s also the Trevor Lifeline for LGBTQ+ youth at 1-866-488-7386, where counselors understanding of LGBTQ issues will support you confidentially. And the Trans Lifeline (877-565-8860) is run by trans peer operators for trans/trans-questioning people, providing a safe ear without judgment. Sometimes just talking to a compassionate stranger in those moments of intense isolation can remind you that someone cares and that your life matters.
  
• Use technology to ease into connection: If face-to-face feels like too much at first, engage through digital means that allow some distance. Participate in online forums with an alias. Join a Discord server for people with similar interests or identities. Sometimes typing behind a screen is easier than speaking in person, and that’s okay. It can still provide a sense of community. You can also text instead of call if that’s more comfortable – for instance, the Crisis Text Line (text HOME to 741741 in the US) will connect you to a counselor via text messages, which some people with social anxiety prefer. The Trevor Project even offers text and chat options (text “START” to 678-678 for TrevorText). These tools can be a bridge toward more direct social interactions down the line, or an end in themselves if they work for you.
  
• Attend as an observer: If you consider going to a support group or community meeting but fear being put on the spot, know that you typically won’t be forced to speak. Support groups often have an unspoken rule that you can say “I’m just here to listen today.” Give yourself permission to just be present. You’ll likely find that simply sitting in a room (or a Zoom call) where others are openly discussing their feelings is impactful. You absorb the solidarity and realize, wow, others are struggling too. Over time, you might say a few words, and eventually share more when ready. It’s perfectly acceptable to ease in gradually.
  
• Peer support one-on-one: If groups aren’t your thing, consider a peer support program. Some organizations match individuals for peer mentoring or buddy systems. For example, some LGBTQ+ orgs have peer mentorship for coming out or transitioning, pairing you with someone who’s been there. Immigrant support initiatives sometimes have programs where a volunteer “buddy” or mentor regularly checks in with a newcomer to help them acclimate. These one-on-one relationships can feel safer if crowds make you anxious. Your peer supporter knows what you’re going through and can be a consistent, reliable presence.
  
• Therapy or counseling as a stepping stone: Talking to a therapist or counselor can itself feel like connecting with a supportive person (because it is!), and it has the added benefit of professional guidance. A therapist provides a confidential space where you can unload all those fears of reaching out. They can help build your social confidence, perhaps by role-playing conversations or challenging negative thoughts you have about social interactions (“They’ll reject me,” “They don’t actually care,” etc.). Therapists often also know of community resources and might introduce you to group therapy, which is a more structured form of group support led by a professional. Group therapy can be a great practice arena for real-world socializing, since the therapist ensures everyone is respectful and supportive.
  
• Remember that isolation skews your thinking: When you spend a lot of time alone with anxiety, your mind can convince you of things that aren’t fully true – like “nobody cares about me” or “I’m burdening others.” These are classic cognitive distortions that thrive in isolation. Gently remind yourself that these thoughts are symptoms of feeling isolated, not facts. There are people who care (the fact you’re reading this and we, the authors, care enough to write this, is evidence that human care exists). And most people feel honored, not burdened, when someone trusts them enough to open up. If a friend told you they were struggling, would you think they’re burdening you? Likely you’d be glad they told you and you’d want to help. Give others the chance to be there for you – you might be pleasantly surprised at their compassion.
  
• Take it step by step: You don’t have to go from 0 to 100 in social connectivity. Maybe your first step is simply saying “Hi” to a neighbor or the cashier and exchanging a few pleasantries, just to remind yourself that not all social interaction is scary. Next, perhaps texting a friend you haven’t talked to in a while. Then scheduling a brief coffee with someone or attending one meetup. Each little step can build your confidence. Celebrate those wins! If you attend a virtual support group for 10 minutes and log off because it was too much – hey, you tried, that’s a win. Maybe next time you last 30 minutes. Progress, not perfection.
  

Lastly, if the first or second attempts to connect don’t go well, please don’t give up. Like dating or finding a good job, finding the right community or friend can take a few tries. If one group isn’t a fit, another might be. If one person reacts poorly (which hopefully won’t happen, but if they do), that doesn’t mean everyone will. It’s a process of discovery.

Many people have felt exactly as you do – isolated, anxious, convinced they’ll always be alone – and then they find their people and everything changes. It can happen for you too. You deserve support and kindness. There are others out there who would love to meet you, with all your quirks and feelings, and who will be grateful that you reached out just as you will be grateful for them.

In summary, connecting with supportive communities is a lifeline in tough times. It reminds you that you’re human, bonded with others through shared struggles, and that together we can endure more than we ever could alone. Whether it’s one trusted friend or a whole network of people, nurture those connections. As the African proverb says, “If you want to go fast, go alone. If you want to go far, go together.” Together, we can go far – even through uncertainty.

4. Focus on What You Can Control

Uncertainty by definition means not knowing what lies ahead. And that not knowing can breed tremendous anxiety. It’s like walking in the dark – our minds start conjuring all sorts of worst-case scenarios lurking just out of sight. One effective way to combat anxiety in uncertain times is to focus on the things that are within your control, rather than those that aren’t. This concept is a cornerstone of many stress-reduction strategies, from cognitive-behavioral therapy to Stoic philosophy. By concentrating your energy on actions you can take and outcomes you can influence, you not only make practical progress (however small), but you also regain a sense of agency and confidence. That sense of personal agency is like an antidote to the helplessness that fuels anxiety.

Think of it this way: imagine your anxiety as a foggy cloud of “what ifs” – what if the economy crashes, what if laws change and my rights are taken, what if I or someone I love gets sick, etc. Focusing on what you can control is like turning on a flashlight to cut through that fog. The flashlight doesn’t eliminate the fog, but it gives you a clear beam in which you can operate, step by step. Over time, the fog of uncertainty becomes less paralyzing because you’re anchored by that beam of light – your own actions and plans.

Let’s explore how to put this into practice and why it works:

Q: Why should I focus on what I can control? The big problems are still out there.

A: It’s true that focusing on your own actions won’t magically erase a pandemic, end discrimination, or stabilize the economy overnight. But it will change your experience of these problems and how effectively you get through them. Here’s why this approach is recommended by mental health experts:

• Reduces helplessness: Anxiety often comes from a place of feeling out-of-control or helpless in the face of threats. When we can’t control a situation (e.g., global events), we can start to feel like nothing we do matters, which is a distressing, depressing thought. By deliberately focusing on aspects you can influence – no matter how small – you prove to yourself that you aren’t completely powerless. That can flip your mindset from victim to actor. Even small wins (like “I organized my emergency kit” or “I applied to two jobs today amidst the uncertainty at work”) build an empowering narrative that you are taking charge where you can. This sense of efficacy can significantly lower anxiety.
  
• Calms the brain’s alarm system: When faced with uncertainty, our brains often overestimate risks because of the lack of clear information. We might catastrophize – imagine the worst outcomes – since we can’t be sure what will happen. This keeps our fight-or-flight response activated at high levels. Shifting attention to a concrete task that you can do (something as simple as making a list or cleaning your room) gives your brain a break from abstract worrying and engages it in problem-solving mode instead. Problem-solving is generally a calmer state than panicking. It’s why people often advise doing something tangible when you’re anxious. As you focus on a task within reach, your heart rate and breathing may regulate, and your racing thoughts might slow down because you have a focal point.
  
• Distinguishes real problems from hypothetical ones: When you list or identify what you can control vs. what you can’t, you essentially sort your worries. For example, you can’t control whether a new immigration policy will be passed next month – that’s a “maybe” problem. But you can control gathering your paperwork or consulting an immigration lawyer now, which is a “real” task. By addressing the actionable items, you often reduce the overall volume of worries in your mind. The hypothetical ones (“what if…”) you learn to set aside because you recognize worrying isn’t solving them. This mental sorting can be very freeing. Some people even make a two-column list: “Things I can control” vs “Things I cannot control” and consciously let go of the latter column. It sounds simplistic, but writing it out can give a clear visual that certain things are not worth your mental energy beyond necessary concern.
  
• Improves decision-making: High anxiety can impair our ability to accurately assess risks. We may fixate on unlikely dangers and neglect more probable issues (remember the shark vs. drunk driving example). Focusing on controllable factors forces you to engage with specifics. For instance, rather than a vague fear of “something bad happening,” you decide, “I will pack a ‘go bag’ with essentials in case of an emergency.” That exercise might show you that you’re more prepared than you thought, or it might highlight a realistic area to improve (like, “I should save a bit more money if possible as a cushion”). Either way, you’re dealing with facts and concrete plans, which leads to more balanced decision-making than spiraling into “what if everything goes wrong?!” Once you have a plan for X scenario, your brain is satisfied that X is “handled” and won’t nag you as much about it.
  
• Builds resilience through preparation: Focusing on what you can control often means preparing for challenges. Research during disasters and pandemics has shown that people who feel more prepared tend to have lower anxiety and distress. For example, in the early COVID-19 pandemic, folks who rated themselves as prepared (had supplies, knew safety measures) reported higher well-being, likely because preparation increased their sense of control and competence. Another study indicated that having an emergency plan and supplies reduces the fear associated with, say, a looming hurricane. It’s not that the threat disappears, but knowing “if this happens, I’m ready in these ways” replaces a lot of fear with a bit of confidence. Preparedness is empowering.
  

In a nutshell, focusing on what you can control shifts your mindset from worrier to problem-solver. The external uncertainties remain, but you’ll face them from a more grounded mental state. It’s a bit like being in a small boat on a rough sea: you cannot calm the sea, but you can steady your boat (tighten the sails, position the rudder, put on a life jacket). By doing so, you greatly improve your odds of staying afloat until the storm passes.

Q: What are some things I can control during uncertain times, practically speaking?

A: It will depend on your situation, but here are several broad areas where you can often find actionable steps:

• Your daily routine and habits: When the world feels chaotic, creating a stable daily routine is incredibly grounding. You can control when you wake up, your morning ritual (making your bed, having a cup of coffee or tea, doing a 5-minute stretch – anything consistent), and roughly how you structure your day. Even if you’re unemployed or between projects, try to set a schedule (e.g., 9am job search, 11am walk, 1pm household tasks, etc.). Routines give a sense of normalcy and accomplishment. You can also control habits like getting regular exercise, eating at regular times, and going to bed at a reasonable hour – these bolster your physical and mental health, which is in your hands. You might not control when you fall asleep (insomnia happens when anxious), but you can control making a restful environment. You might not control what news comes today, but you can control when and how you check it (as discussed earlier).
  
• Gathering information and skills: Uncertainty is often scary because of the unknowns. You can chip away at those unknowns by educating yourself on the situation. For health fears, you can learn about safety precautions (e.g., during the pandemic, learning how to properly wear masks, wash hands, etc., was something individuals could control). For economic uncertainty, you might read up on unemployment benefits you’re entitled to, or learn a new skill that could improve your job prospects – you can’t control the job market, but you can control adding to your toolkit. If you’re worried about political changes (like LGBTQ+ rights or immigration laws), you can research your rights and backup plans. For instance, if you’re a Dreamer (DACA recipient) worried about policy changes, you could ensure you have copies of all your important documents, consult with an immigration attorney about steps to take in worst-case scenarios, or have a plan for who would care for your kids if something happened. These actions echo the advice: “Take steps to prepare for potential challenges, whether it’s gathering important documents, learning about your rights, or creating a personal action plan”. You may find that knowing what you would do “if X happens” significantly reduces the fear of X, because you have a playbook ready.
  
• Financial planning (as possible): Money is a huge anxiety point in uncertain times – costs of living, job security, etc. While you can’t singlehandedly stop inflation or guarantee your company stays open, you can take steps regarding your finances. This might include creating (or revising) a budget so you know exactly where your money goes (knowledge is power; surprises cause stress). If possible, build up a small emergency fund or at least figure out what expenses you could cut if needed. Look into what resources or assistance you’re eligible for (scholarships, sliding scale clinics, food banks – there’s no shame in using these; they exist to help during tough times). Taking control of your financial picture, even if it’s grim, often feels better than avoiding it and worrying. It gives you a sense of “Okay, here’s where I stand, and here are the steps I can take this month.” Sometimes people find out they can actually save a little by canceling a service or negotiating a bill – small wins that boost confidence. Again, focus on controllable aspects: you can’t control the rent price, but you can control applying for rental assistance or talking to your landlord if you have a good relationship. You can’t control layoffs at your company, but you can dust off your resume and quietly start job searching or networking just in case.
  
• Your immediate environment: There’s a reason people clean or organize when they’re stressed – it’s something tangible you can control in a world that feels out of control. Tidying up your room, desk, or home can create a sanctuary of order amid chaos. You can also remove things from your environment that trigger stress. For instance, if constant news alerts on your phone spike your anxiety (back to point #1), you can control that by turning them off. If a certain room in your house makes you tense because it’s cluttered, you can declutter it. You might not be able to control having to work from home during a lockdown, but you can control how you set up your workspace to make it comfortable (add a plant, play calm music, etc.). On a larger scale, focusing on your environment includes health precautions: you can’t control a virus existing, but you can control washing your hands, wearing a mask in crowds, etc. Those small actions not only reduce risk but give you a sense of doing something proactive.
  
• Your self-talk and perspective: This one is more internal, but very much under your control with practice. You can control how you talk to yourself about the situation. Catastrophic or absolute language (“This is the end of the world,” “I can’t handle this”) tends to fuel anxiety. You can practice more balanced self-talk (“This is tough, but I’ll take it day by day,” “I’m doing what I can – that’s all I can ask of myself”). Reframing thoughts is a skill taught in cognitive-behavioral therapy: for instance, turning “I’m stuck at home, this is horrible” into “I’m safe at home and doing my part; now what can I do with this time?” or turning “Everything is out of control” into “Lots of things are out of my control, but I can control how I respond right now.” It might sound a bit Pollyanna-ish, but it truly helps to focus on opportunities or silver linings where possible (without denying the real negatives). Also, practicing acceptance of uncertainty can paradoxically give you more control over your response. Telling yourself “Okay, I don’t know what will happen and that’s uncomfortable, but I can accept that uncertainty is part of life” can relieve the mental fight against uncertainty. As Harvard’s Dr. Basu said, “Acceptance of uncertainty is a key part of coping” – it takes practice, but it’s something within your mental control over time.
  
• Civic or community actions: If your anxiety stems from societal issues, focusing on controllable actions might include advocacy. You can’t singlehandedly control government decisions, but you can vote (if eligible), you can campaign, you can donate to or volunteer with organizations fighting for the cause you worry about. For example, if anti-LGBTQ laws are stressing you out, maybe you channel some of that worry into writing to your representatives, supporting LGBTQ charities, or attending a peaceful protest. If climate change anxiety is huge for you, maybe you join a local environmental group to plant trees or push for city initiatives. Taking action often transforms that anxious energy into a sense of purpose. You may actually influence outcomes in a small way, but regardless, you’ll feel more empowered and connected (tying into the community point earlier). As one strategy, some therapists advise turning “worry time” into “action time” – e.g., instead of ruminating for an hour, spend that hour doing an action related to the worry (like making posters for an awareness campaign, or preparing an emergency kit). Once you’ve done the action, allow yourself to let the worry rest.
  

So, in summary: make a list of your worries, and mark which aspects you can control. Then focus your efforts there. For instance, if you’re an undocumented immigrant terrified of ICE raids (a very real fear), you can’t control if/when a raid happens, but you can control learning your legal rights if approached by ICE, memorizing a lawyer’s number, having a plan for your children, and connecting with neighbors who can form a support network. Those steps won’t eliminate the threat, but they will reduce the all-consuming fear because you have a contingency. Likewise, if you’re an LGBTQ+ student anxious about harassment at school, you can’t control other people’s behavior entirely, but you can control talking to a counselor or GSA club about it, learning the school’s anti-bullying procedures, and practicing assertive responses or safety plans. These proactive steps make you feel safer and actually put safeguards in place.

One caution: focusing on what you can control is not about seeking total control (which is impossible and can lead to its own anxiety if you get perfectionistic). It’s about empowerment and practical forward motion. There will still be things you must accept as uncertain. The goal is to find a healthy balance: doing what’s within your power and letting go of the rest. As a wise saying goes, “Grant me the serenity to accept the things I cannot change, courage to change the things I can, and wisdom to know the difference.” That wisdom is exactly what we’re aiming for here.

When you catch yourself spiraling about a “what if,” pause and ask: “Is this something I can do anything about right now?” If yes, do the thing (or plan when you will). If no, gently remind yourself to let it be and redirect focus. Sometimes even verbalizing it helps: “I can’t control [X event], so I’m choosing not to dwell on it now.” Then focus on a can-control item, even if it’s just making yourself a good lunch or cleaning up your inbox.

By consistently practicing this, you’ll likely notice a decrease in anxiety’s intensity. You’ll build confidence that whatever happens, you will deal with it step by step, because you’re already dealing with what’s here today. And in the process, you often discover that the worst-case scenarios are less likely or manageable than your imagination made them out to be. Focusing on what you can control grounds you in the present and in reality, moving you out of the endless terrors of “what might be.”

Q: How can I cope with the things I cannot control, though?

A: This is the flipside – once you’ve done what you can, how do you mentally handle the rest (the uncertainty that still exists)? Coping with the uncontrollable is largely about mindset and stress-relief techniques:

• Practice acceptance: As mentioned, accepting uncertainty is a learned skill. It might involve reminding yourself that certainty is an illusion – even in “normal” times, we never have 100% certainty about the future. Life has always had unknowns; it’s just more obvious during turbulent times. Some people find it helpful to journal or meditate on the idea that uncertainty also means possibilities (not just bad outcomes). For instance, say to yourself: “It’s possible something bad will happen, but it’s equally possible that it won’t, or that something good comes instead. I will roll with whatever comes when it comes.” This doesn’t mean you like or want uncertainty; it just means you acknowledge it as part of life, thereby depriving it of some fear factor.
  
• Stay in the present: Anxiety yanks us into the future (usually a scary one). Grounding techniques can pull you back to the now, where usually, in this very moment, things are OK or at least manageable. Techniques include the classic 5-4-3-2-1 method (name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, 1 thing you taste) to root yourself in the immediate environment. Mindfulness meditation also trains this skill – focusing on the breath or bodily sensations to anchor yourself. When you catch yourself future-tripping about uncontrollables, gently guide your attention to what you are doing right now. For example, if you’re washing dishes and worrying “What if I lose my job next month?”, refocus on the sensation of the warm water, the soap bubbles, the plate in your hand. It sounds almost too simple, but consistently redirecting to the present can break a cycle of worry.
  
• Limit overthinking triggers: Once you’ve taken your controllable actions, try not to constantly expose yourself to triggers that make you obsess over the uncontrollable. This might circle back to limiting news or discussions that serve no purpose except to speculate doom. It may also mean setting boundaries with people who feed your anxieties. For example, if you have a friend who loves to gossip about worst-case scenarios (“Did you hear the economy might totally collapse?!”) and that stresses you out, it’s okay to steer conversations away or take a break from that friend. Surround yourself with people or input that, while realistic, maintain a hopeful or balanced outlook.
  
• Use stress management techniques: For the residual stress that uncontrollable uncertainty brings (because it will bring some), rely on stress-management tools to cope with the feelings. These include exercise, relaxation techniques, hobbies, and social connection – essentially all the things we discussed earlier in self-care and community sections. They don’t remove uncertainty, but they bolster your ability to tolerate it without panicking. If you feel that nervous energy building because something is unresolved, maybe you go for a run or channel it into art. If you’re lying awake at night because you’re worried about something you can’t do anything about at 2am, perhaps you listen to a soothing sleep story or do deep breathing to calm your nervous system.
  
• Focus on your sphere of influence: There’s a concept in productivity and leadership literature about the “circle of concern” vs “circle of influence.” Your circle of concern is all the things you care about (including uncontrollables), and your circle of influence is the subset you can actually influence. Effective, healthy people tend to focus on their circle of influence, and by doing so, sometimes they expand it over time. The idea is that by pouring energy into what you can impact, you indirectly gain more control over parts of what you care about. So maybe you can’t control global warming (concern), but you focus on influencing your household’s carbon footprint (influence) and advocating locally (influence) – over time, you actually contribute to the larger solution. This framework can psychologically help you let go of what’s firmly outside your influence (“that’s in concern but out of influence, I release it”) and double down on what’s inside (“this is where I make my mark”). It’s another way to conceptualize controlling the controllables.
  
• Lean on faith or philosophy: If you have spiritual or religious beliefs, this can be a time to lean into them. Many faiths teach trusting a higher power or the universe when things are beyond our control. Prayer, attending services (even virtually), or reading spiritual texts can provide comfort that you’re not alone in facing the unknown. If you’re not religious, even secular philosophies can help – for instance, Stoicism teaches focusing on virtue (what you can control: your actions and reactions) and accepting fate (what you cannot control). Reading philosophical works or even quotes about embracing uncertainty might bolster your mindset. For example, the Stoic Marcus Aurelius wrote, “Never let the future disturb you. You will meet it, if you have to, with the same weapons of reason which today arm you against the present.” Reminding yourself of such perspectives can reduce the fear of the future.
  

Ultimately, coping with uncontrollables is about building tolerance for uncertainty – a psychological skill that can be strengthened. Interestingly, studies show that people with a higher “intolerance of uncertainty” tend to experience more severe anxiety. But the good news is, you can work on becoming more comfortable with uncertainty by repeatedly facing it in small doses and seeing that you survive. In therapy, sometimes they even do “uncertainty exposure” exercises, like deliberately not checking something you usually obsessively check, just to learn that sitting with uncertainty is uncomfortable but not catastrophic. You can try mini versions of this in life to train that muscle.

At the end of the day, reminding yourself of your track record can help too: Think of past times you dealt with unpredictable challenges – you probably handled them better than you expected. You’ve likely been through some tough stuff already (we all have by adulthood), and you’re here reading this, meaning you got through those uncertainties. That’s proof that you can handle more than you sometimes give yourself credit for.

By focusing on what you can control and making peace with what you cannot, you strike a balance that frees you from a lot of needless suffering. You conserve your energy for effective action and protect your mental health from the drain of constant worry. It’s not about ignoring problems – it’s about tackling the parts of problems that are within your reach. The rest, you’ll face if and when it arrives, armed with the strength you’ve cultivated.

5. Seek Professional Support When Needed

Sometimes, despite our best efforts – using all the strategies above – stress and anxiety can feel utterly overwhelming. There is absolutely no shame in needing professional help. In fact, recognizing that you could use some expert guidance or a safe therapeutic space is a sign of strength and self-awareness, not weakness. We live in especially challenging times, and even the most resilient person can find it hard to cope. Professionals such as therapists, counselors, psychologists (and when appropriate, psychiatrists for medication) are trained to help people navigate exactly these kinds of difficulties.

Yet many people hesitate to reach out for help. Some worry about stigma or think, “My issues aren’t ‘bad enough’ for therapy.” Others – especially in some immigrant or LGBTQ+ circles – may have had negative experiences with healthcare or fear not finding a culturally competent provider. It’s important to address these concerns: mental health care is for everyone who’s struggling, and there are supportive, inclusive professionals out there who can make a big difference in your life.

Let’s answer some key questions about seeking professional support:

Q: How do I know if I should seek professional help for my stress and anxiety?

A: A good rule of thumb is: if your stress or anxiety is interfering with your daily life or causing you significant distress most days, it’s time to consider getting help. Some specific signs might include:

• You feel overwhelmed by anxiety or despair to the point where it’s hard to function (e.g., you’re not able to go to work or school, take care of responsibilities, or you find yourself withdrawing from activities and people you used to enjoy).
  
• Your sleep, appetite, or ability to concentrate are seriously affected by your stress/anxiety for an extended period. For instance, you haven’t been sleeping well for weeks, or you’re experiencing frequent panic attacks, or perhaps persistent low mood and exhaustion (possible signs of depression accompanying anxiety).
  
• You’re using unhealthy coping mechanisms more and more, such as misusing alcohol, drugs, self-harm, or other risky behaviors, to numb the stress.
  
• You feel hopeless or have thoughts of not wanting to live or of hurting yourself. (In this case, seeking help is urgent. Reach out to a crisis line like 988 or The Trevor Project if you need immediate support.)
  
• You’ve tried self-care and support from friends, but it’s not enough; your anxiety remains high or is getting worse.
  

Basically, if stress and anxiety are a constant cloud over your life rather than an occasional shower, talking to a professional can help clear things up. A mental health professional can provide coping strategies tailored to you, help identify thought patterns that fuel anxiety, and just give you nonjudgmental support and perspective. Sometimes a few sessions can dramatically improve how you feel; other times, longer-term therapy may be helpful to work through deeper issues or trauma underlying the stress.

It’s worth noting that many people wait too long to seek help, trying to tough it out. You don’t have to wait until you’re in crisis. Getting support early can prevent things from spiraling. Unfortunately, statistics show relatively low percentages of adults actually get professional help for mental health issues – for example, in 2024 only about 1 in 4 adults (24%) said they talked with a mental health care professional in the past year, even though far more were experiencing increased anxiety. So, if you even think you might need help, you are far from alone in that need – but you might be ahead of the curve in taking action to get it.

Remember, therapy isn’t just for severe mental illness; it’s also for navigating life stress, learning about yourself, and having support through tough times. Think of it as coaching for your mental well-being. Just as you’d see a doctor for persistent physical pain, see a therapist for emotional pain that isn’t easing.

Q: What types of professional support are available, and how do I find someone who understands my background (LGBTQ+, immigrant, etc.)?

A: There are several forms of professional support, and one size doesn’t fit all – you can choose what feels right or even combine them:

• Individual therapy/counseling: This is one-on-one work with a mental health professional (such as a licensed counselor, psychologist, clinical social worker, or therapist). Sessions are typically around 50 minutes, usually once a week or every other week, though it can vary. In therapy, you talk about what you’re going through, and the therapist helps you with coping strategies, insight, and emotional processing. Different therapists have different approaches (some are more skills-focused, like cognitive-behavioral therapy which helps change anxious thought patterns; others might be more exploratory, like psychodynamic therapy examining past issues; many use a mix). If you prefer concrete tools for anxiety, you might look for someone who advertises using CBT or mindfulness techniques. If you think your issues are deeply rooted (like trauma from discrimination or family issues), maybe someone who specializes in trauma or multicultural counseling would be good. The key is finding a licensed professional you feel comfortable with.
  
• Group therapy or support groups led by professionals: We talked about peer-led support groups earlier in the community section, but there are also groups facilitated by therapists. Group therapy (usually around 5-12 people) can be very powerful, as you get professional guidance along with peer support. There are therapy groups specifically for anxiety management, for example, where you learn coping skills together. There are also groups for specific populations: e.g., a “Queer People of Color anxiety group” at a community center, or a support group for asylum seekers moderated by a counselor. These can be more affordable than individual therapy and provide a sense of community while still being guided by an expert.
  
• Psychiatric help (medication): Psychiatrists or other medical doctors (and in some places, nurse practitioners or physician assistants) can prescribe medication for anxiety, depression, sleep issues, etc. Medication is not necessary for everyone, but for some, it can be a game-changer, especially if your anxiety is very intense or accompanied by depression. Common meds for anxiety include SSRIs (which are antidepressants that also treat anxiety) or anti-anxiety medications. This is something to discuss with a doctor; they’ll evaluate your symptoms and medical history to see if medication could help ease your symptoms while you work on coping strategies. Even short-term use of medication can sometimes break a cycle of panic or insomnia to get you back on track. If you’re open to it, you can ask your primary care doctor for a referral to a psychiatrist or discuss options with them. Always ensure to have medical supervision for this route, and note that medication + therapy often work better together than either alone for significant anxiety.
  
• Community mental health services: If cost or access is an issue, many communities have non-profit agencies or clinics that offer counseling on a sliding scale (fees based on income) or even free. These might be staffed by licensed professionals or by supervised graduate interns (who are training to become therapists). Don’t let limited finances stop you from getting help – search for “community mental health center [your city]” or “free/low-cost counseling [your area].” If you’re a student, school or university counseling centers provide free counseling to students. If you have health insurance, check your plan’s website for in-network therapists to reduce cost. Also, some organizations specifically serve certain communities – for instance, there are LGBTQ+ clinics (like LGBT centers in big cities often have mental health clinics), and organizations like the National Queer and Trans Therapists of Color Network (NQTTCN) can connect QPOC clients with QPOC providers, understanding that shared identity can be important for trust and understanding.
  
• Helplines and textlines (for immediate or supplemental support): While not a substitute for therapy, crisis lines and warmlines (non-urgent emotional support lines) staffed by trained listeners can provide support in between sessions or while you’re seeking a therapist. We mentioned a few: 988 Lifeline for anyone in crisis (24/7), Trevor Project for LGBTQ+ youth (24/7), Trans Lifeline for trans peer support, and also SAMHSA’s National Helpline (1-800-662-HELP) which is not counseling per se, but a 24/7 information and referral line for mental health and substance use resources. Don’t hesitate to use these. They can also guide you to services if you’re lost on where to find help.
  

Now, finding a provider who “gets it”: This is a very valid concern. You want someone culturally competent, who understands LGBTQ+ issues or immigrant experiences (or both, if that applies). Fortunately, awareness of cultural competency in therapy is higher than ever. Here are tips to find a good match:

• Use specialized directories: There are therapist directories where you can filter by specialties or identities. For example:
  
  • Psychology Today’s directory (a popular one) lets you filter for issues (e.g., “anxiety,” “trauma,” “LGBTQ+”) and also for LGBTQ+ affirming therapists or those who speak certain languages.
    
  • The National Queer and Trans Therapists of Color Network (NQTTCN) directory is great if you specifically want a queer/trans person of color therapist.
    
  • GLMA (Gay and Lesbian Medical Association) Provider Directory lists LGBTQ+-friendly healthcare providers, including therapists.
    
  • Therapy for Black Girls and Therapy for Black Men are directories focusing on Black clients.
    
  • Latinx Therapy has a directory for Latinx-identifying therapists or culturally competent therapists for Latinx clients.
    
  • Asian Mental Health Collective has a directory for Asian-American therapists.
    
  • Local LGBTQ+ centers often keep lists of queer-friendly therapists in the region. Same with immigrant community organizations – they might have referral lists for counselors who speak certain languages or specialize in immigrant trauma.
    
• Ask questions before committing: Most therapists will do an initial phone consultation (often free for ~15 minutes) so you can get a feel for them. In that consult, you can ask direct questions like, “Have you worked with [LGBTQ+ clients/immigrant clients] before?” or “What is your approach to issues like discrimination or trauma related to identity?” You can gauge from their response if they have the awareness you seek. A good therapist will welcome these questions and answer openly. You can also mention what you’re looking for (“It’s important to me to have a therapist who is affirming of queer identities” or “I sometimes struggle with English; can we slow down if I need to?”) and see how they react. Trust your gut: if you feel judged or misunderstood in that call, try someone else. If you feel comfortable and heard, that’s a great sign.
  
• Representation matters, but allyship can work too: Some folks feel strongly about having a therapist who shares their background (like a gay therapist for a gay client, or a therapist who is themselves an immigrant/refugee). Others are fine with any identity of therapist as long as they’re knowledgeable and compassionate. You decide what’s right for you. Therapists can be excellent allies even if they don’t share your identity – many put in a lot of work to be educated on LGBTQ+ issues, racial issues, etc. For example, a straight therapist who has a lot of experience with LGBTQ+ clients and has gone through advanced training in gender and sexuality can be tremendously helpful. The same for a citizen therapist who works extensively with immigrant populations – they may deeply understand immigration trauma and systems. So, while it’s awesome if you find someone who lives it, don’t rule out someone who might “get it” through training and empathy. The key is that they respect you, use correct pronouns, are open to learning from you about your experience, and don’t make any prejudiced remarks. The first session or two will tell you a lot.
  
• Language and logistics: If language is a barrier, search for therapists who speak your preferred language. Many directories let you filter by language spoken. Mental health care in your native language can be crucial for expressing complex feelings. If location or scheduling is an issue, consider teletherapy (online therapy) – since 2020, telehealth has boomed, and you might find the perfect therapist in another city in your state who can meet over Zoom. Virtual sessions can be just as effective and sometimes more convenient.
  

Don’t be discouraged if the first therapist isn’t a perfect fit. It’s a bit like dating – sometimes it takes a couple tries to find “the one” you click with. It’s okay to switch if it’s not working; good therapists won’t be offended if you say you need to try a different approach or provider.

One encouraging thing: seeking therapy is increasingly common and normalized among younger generations and in many communities that previously avoided it. You might even find that your friends or colleagues are in therapy too and could share their experiences or recommendations. Even high-profile LGBTQ+ and public figures talk about going to therapy. Getting help is a form of self-care and empowerment.

Q: What if I can’t afford therapy or don’t have access? Are there other resources for help?

A: Cost and access can be real obstacles, but there are alternatives and supplements to traditional therapy:

• Sliding scale clinics and trainees: As mentioned, look for community clinics or universities with counseling graduate programs. They often offer low-cost sessions. Seeing a supervised therapist-in-training can be much cheaper (sometimes $10-$50 a session based on income) and they are closely guided by experienced supervisors, so you get quality care. It’s a win-win: they get experience, you get counseling. Check with local colleges or community mental health centers.
  
• Employee Assistance Programs (EAP): If you’re employed, many companies offer EAP benefits which often include a limited number of free counseling sessions for employees (and sometimes family members). These are usually short-term (like 3-8 sessions) and solution-focused, but it can be a good start or tune-up when you’re in distress. It’s confidential (your employer doesn’t get details of what you discuss).
  
• Support groups and peer counseling: If one-on-one therapy isn’t accessible, group support might be. Organizations like NAMI (National Alliance on Mental Illness) run free support groups for anxiety, depression, etc., often facilitated by peers or volunteers. They also have programs specifically for communities (like NAMI Compartiendo Esperanza for Latinx, NAMI Sharing Hope for Black communities, etc.). Some LGBTQ+ centers offer peer counseling – not formal therapy, but a trained volunteer will meet with you to listen and provide support or referrals. Look up “peer mental health support [your area].”
  
• Online therapy apps or platforms: Services like BetterHelp, Talkspace, and others have made therapy more accessible to some by offering messaging or video sessions on a subscription model. They cost, but sometimes less than traditional therapy and with more flexibility. Some have financial aid options. While not everyone’s cup of tea, and quality can vary, they are an option if local resources are scarce. However, be aware that these are typically with licensed therapists but the modality (texting therapy, for instance) may not suit serious issues.
  
• Self-help resources: There are excellent books and online resources based on cognitive-behavioral therapy and other approaches that can guide you through managing anxiety. For example, workbooks like “The Anxiety & Phobia Workbook” by Bourne or “Mind Over Mood” (Greenberger & Padesky) teach skills you can practice on your own or with a friend as a buddy. Websites like Therapy Aid or Psychology Tools offer free worksheets. There are also apps like Calm or Headspace for mindfulness, or MoodMission for CBT-based coping exercises, that can be part of your coping toolkit. While these don’t replace professional support, they can help you be your own coach in the meantime.
  
• Community leaders or mentors: Sometimes a trusted community leader (like a pastor, an elder, a teacher) can provide counsel and support if therapy is not available. They might not have formal training in mental health (unless they do, some clergy are trained in pastoral counseling), but they know you and care about you. Just talking to someone you respect can be very therapeutic, even if they’re not giving you “therapy” per se. Just ensure that whoever you confide in is supportive and not judgmental – you want someone who will listen and encourage you, not dismiss your feelings.
  
• Emergency services when needed: If you are in a crisis (feeling unsafe, suicidal, etc.) and have no immediate support, don’t hesitate to call emergency services (911 in the U.S.) or go to an emergency room. They can keep you safe and connect you to crisis mental health care. Also, mobile crisis teams exist in some areas (you call a crisis line and they can dispatch mental health professionals instead of or with police). This is last-resort stuff, but important to mention: your life is precious, so if things hit a breaking point, seek urgent help. The new 988 crisis line in the U.S. is helpful here, as it can sometimes send help without involving police, focusing on mental health.
  

Finally, let’s bust a couple of myths: Needing help is not a failure. It doesn’t mean you’re weak or “crazy.” It means you’re human and honest. Everyone needs support – some from friends, some from professionals, often both. Also, therapy isn’t going to brainwash you or force you to take medication. You remain in control of your journey. A therapist is like a guide, but you decide the path and pace. If something makes you uncomfortable in therapy, you can say so and refocus.

For LGBTQ+ individuals: many therapists are openly LGBTQ+ themselves or very affirming; you have the right to ask about their stance. For immigrants: there are therapists who understand cultural nuances and speak your language – if language is a barrier, telehealth might allow you to find a therapist fluent in your native language even if they live in another city or state (just check licensing rules; many can practice statewide or in multiple states). Some therapists also offer low-cost slots specifically for marginalized community members or have grants – it’s worth inquiring.

Consider therapy or counseling as one more tool in your coping toolbox. It doesn’t mean you stop using the other strategies – in fact, a therapist will encourage you to do all the healthy things (self-care, community, focusing on controllables) and will bolster those efforts. They are on your team.

Q: What if I’m in crisis right now or need help immediately?

A: If you are in a situation where you feel like you might harm yourself or you’re going into panic and can’t calm down, or you feel in imminent danger (even from your own feelings), reach out for emergency support right away. Here are crucial resources and steps:

• In the United States, dial 988 to reach the Suicide & Crisis Lifeline. This connects you to trained crisis counselors 24/7 for free. You can also still dial the old number 1-800-273-8255 (TALK), which routes to the same service (for Spanish, 1-888-628-9454). They will listen, help you calm down, and figure out next steps. This line is not only for suicide – anyone in emotional distress can call.
  
• If you prefer texting, you can text HOME to 741741 (Crisis Text Line) to start a text conversation with a crisis counselor. Or for LGBTQ youth, text START to 678-678 for The Trevor Project’s text line. They also have a chat option on their website if you go online. Trans Lifeline is unique in that it’s by and for trans folks, reachable at (877) 565-8860 (U.S.) – their operators provide support and notably have a policy against non-consensual active rescue, meaning they won’t call 911 on you without consent in most cases, focusing on respecting the caller’s autonomy (something some callers worry about).
  
• If you’re experiencing a mental health crisis where you might need in-person help (like you feel unsafe by yourself), many regions have mobile crisis teams that can be dispatched by calling local crisis numbers (this varies by city/county). They are often a better alternative to calling the police, as they are mental health professionals. You can ask 988 or your local crisis line if such a service exists in your area.
  
• Emergency Room/A&E: If you’ve taken any actions that put you in physical danger (like an overdose or self-harm needing medical attention), or you feel at immediate risk of doing so, you should call emergency services (911, or your country’s equivalent) or go to an ER. Hospitals have to take care of you in a crisis. They can keep you safe and connect you with psychiatric care. This is a heavy step and not one to take lightly, but it can be life-saving. Sometimes a short hospital stay is what it takes to stabilize severe anxiety or suicidality, and then you can follow up with outpatient care.
  
• For those in abusive or dangerous living situations causing extreme stress (e.g., domestic violence), consider reaching out to specialized hotlines like the National Domestic Violence Hotline (1-800-799-7233) or others that can guide you to safety. Immigrant women, for example, might fear seeking help due to legal status, but there are confidential resources that can help without jeopardizing you – some domestic violence shelters have immigrant liaisons.
  

We’ve mentioned many resources throughout this guide; here’s a quick reference list of key hotlines you can use or share with others in need (all are free and confidential):

• 988 Suicide & Crisis Lifeline (USA): Dial 988 (anytime) – for anyone in emotional crisis, suicidal or not.
  
• Crisis Text Line (USA/Canada/UK/Ireland): Text HOME to 741741 (or in UK: 85258, Ireland: 50808, Canada: 686868).
  
• The Trevor Project (for LGBTQ+ youth, USA): Call 1-866-488-7386, or text START to 678-678, or use online chat. (Available 24/7).
  
• Trans Lifeline (for transgender people, USA and Canada): U.S. 877-565-8860, Canada 877-330-6366. (Generally available 10am-4pm Pacific, but hours can vary).
  
• SAMHSA National Helpline (USA): 1-800-662-HELP (4357) – for help finding mental health/substance use treatment and info. (24/7, English & Spanish).
  
• National Domestic Violence Hotline (USA): 1-800-799-SAFE (7233) or text START to 88788.
  
• Emergency Services: 911 (USA/Canada), 999 (UK), 112 (EU and many countries), or your country’s emergency number if immediate physical help is needed.
  

(If you’re reading this outside the U.S., lookup your country’s crisis lines – almost every country has some version of these services.)

Using these resources does not mean your problems aren’t valid or that you’re crazy. Far from it – it means you’re taking courageous steps to keep yourself safe and get support. Trained counselors on these lines often talk to people just like you who are going through uncertain, overwhelming times. They can provide a compassionate ear and practical next steps.

In conclusion for this section: help is available and you deserve to use it. You don’t have to carry the weight of stress and anxiety alone. Whether it’s talking to a therapist weekly, attending a support group, or calling a hotline at 2am, these resources exist because we all need help sometimes. Especially for LGBTQ+ individuals or immigrants who might feel mistrustful of systems due to past discrimination – know that there are many affirming professionals out there devoted to helping our communities. You have worth, you have people who care (even if you haven’t met them yet), and getting help is a step toward healing and hope.

Final Thoughts

During uncertain times, when the world feels unsteady, please remember you are not powerless – and you definitely are not alone. Stress and anxiety may be challenging adversaries, but with the strategies we’ve discussed – from limiting overwhelming media to practicing self-care, from leaning on your community to taking proactive steps and seeking help – you have a robust toolbox to draw from. You are a resilient being; you’ve made it through every tough day up until now, and that’s not by accident. Give yourself credit for that resilience.

It’s also okay to acknowledge that these times are hard. Part of coping is being gentle with yourself. You’re doing the best you can in circumstances that might be completely new or frightening. Some days will be tougher than others. On those days, focus on just the next small step – maybe it’s getting out of bed, or texting a friend, or eating a meal. Celebrate that as a win. As the saying goes, “Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, ‘I will try again tomorrow.’”

Keep in mind that caring for your mental health is not a one-time task, but an ongoing journey. As political climates shift, as life throws curveballs, you can return to these five pillars: set healthy boundaries with information, nourish and care for your body and mind, connect with others for support, focus on what’s within your power, and reach out to professionals when the burden is too heavy to carry alone. Build these into your life, and you’ll cultivate a stronger foundation to stand on when the winds of uncertainty blow.

For our LGBTQ+ readers and immigrant communities, know that we see you. The contributions you make, the challenges you overcome, and the identities you hold are valued. The uncertainty you face – whether it’s concern over changing laws or safety or belonging – is real, but so is your strength and the solidarity of your communities. There are people and organizations fighting every day for a more certain and safe future for you. Lean on that collective hope when yours falters. You deserve safety, love, and peace. As we mentioned, a poll shows Americans are feeling more anxious now than in years past – but it also shows an increasing recognition that it’s okay to talk about it and seek help (stigma is slowly decreasing). We’re all learning how to support each other better through these times.

If you take away one message from this guide, let it be this: Help is available and brighter days are ahead. The storm of uncertainty does eventually pass. And while it’s here, you have umbrellas – use them. Use the coping skills, use the crisis lines, use the friend who always says “I’m here if you need to talk,” use the quiet park on a sunny day to clear your head. Take care of yourself as fiercely as you’d take care of a loved one in distress. You are worthy of that care and concern.

Finally, we encourage you to consider sharing what you’ve learned with others. When you find techniques or resources that help you, talk about them. You might be the inspiration or information source someone else in your circle needs. By caring for yourself and encouraging others to do the same, you contribute to a culture where mental health is prioritized, and that makes all of us stronger and more prepared to handle uncertainty together.

Stay safe, be well, and remember – uncertain times are easier to face when you’re equipped and supported. Step by step, day by day, you will get through this.

(If you found this guide useful, consider bookmarking it or noting the key resources. Below is a quick recap and some additional tools for your reference.)

Recap of Key Takeaways and Tips:

• Limit anxiety triggers: Set boundaries on news and social media (e.g., check news twice a day from reliable sources, avoid doomscrolling at night). Studies show constant negative news can heighten anxiety, while cutting back on social media can lower anxiety and loneliness.
  
• Engage in daily self-care: Prioritize sleep, exercise, healthy eating, and relaxing activities. Even small acts (short walks, listening to music, deep breathing) help reduce stress hormones and improve mood. Self-care is a necessity, not a luxury.
  
• Connect with others: Don’t isolate. Reach out to friends, family, or join supportive communities (support groups, LGBTQ+ centers, cultural organizations, etc.). Social support buffers stress and improves mental health outcomes. You are not alone in how you feel.
  
• Focus on control: Direct your energy toward what you can actually do (make plans, gather info, maintain routines) and practice letting go of the “what-ifs” you can’t control. Taking preparatory actions can reduce fear of the unknown. As one mantra says, “Do your best, and leave the rest.”
  
• Seek help when needed: If things feel overwhelming, reach out to a mental health professional. Therapy provides a safe space and coping tools (and many therapists specialize in LGBTQ+ or immigrant issues). If you can’t afford therapy, look for community clinics, support lines, or online resources. In crisis (hopelessness or unsafe thoughts), use 988 or other crisis resources immediately – caring people are ready to help 24/7.
  

Helpful Resources (USA focus, but many have equivalents elsewhere):

• 988 Suicide & Crisis Lifeline: Dial 988 for any mental health crisis.
  
• Crisis Text Line: Text HOME to 741741 for crisis counseling via text.
  
• The Trevor Project: 1-866-488-7386 or text START to 678-678 – crisis support for LGBTQ+ youth.
  
• Trans Lifeline: 877-565-8860 – peer support hotline by and for trans people.
  
• SAMHSA Helpline: 1-800-662-4357 – for referrals to treatment and support for mental health/substance use.
  
• Find a Therapist Directories: Psychology Today, NQTTCN, GLMA, TherapyDen, etc.
  
• Support Groups: Check NAMI (NAMI.org), Mental Health America, local LGBTQ+ centers, or online meetups for support group listings.
  
• Books/Workbooks: “The Anxiety & Phobia Workbook” (Edmund Bourne), “When Things Fall Apart” (Pema Chödrön) for finding peace amid chaos, “Self-Care for Everything” series, etc.
  
• Apps: Headspace or Calm (meditation), MoodMission (coping skills), Pacifica or Sanvello (anxiety management), and MindShift CBT (for anxiety) – many have free versions.
  

In closing, take a deep breath and give yourself credit for caring about your mental health. By reading this, you’ve already taken a positive step. Keep going – you’ve got this. One day, one step at a time, you will emerge from these uncertain times stronger, wiser, and ready to embrace better days. Stay well and take care.

Statics & References:

• 70% of U.S. adults report anxiety about current events (economy, election, etc.).
  
• 85% of trans and nonbinary youth say anti-trans political debates harmed their mental health.
  
• Studies: Continuous negative news can induce anxiety and helplessness; limiting social media to ~30 min/day improves mental health.
  
• Research: Self-care practices directly reduce stress and improve mental well-being. Exercise eases stress via endorphins.
  
• Social support buffers stress physiologically and mentally. LGBTQ+ youth in community programs have better mental health outcomes.
  
• Focusing on controllable preparations (like having supplies, plans) lowers anxiety about disasters. Sense of control correlates with less stress.
  
• Only ~24% of adults sought mental health care in the past year despite high anxiety rates – help is underutilized.
  
• Crisis resources such as 988, Trevor Project, and Trans Lifeline are available 24/7 for immediate support.
  

Stay strong, and be kind to yourself. The clouds of uncertainty will part, and with the coping skills and support you’ve gathered, you’ll be ready to step into the sunshine when it does. Take care!