Finding Calm in Uncertainty: Strategies for 2025

As we step into 2025, the world feels more uncertain than ever. From national shifts to global events, it’s easy to feel overwhelmed. But as we know, change is the only constant in life, and while we can’t control the uncertainties around us, we can control how we respond. In this post, I’m sharing some of the strategies that help me—and could help you—navigate through these unpredictable times, find calm, and stay grounded.

1. Focus on Your Breath

When life gets uncertain, your breath is your best ally. It’s always with you, grounding you in the present moment. Our bodies have evolved to react to stress with a fight-or-flight response, which, while crucial for survival, isn’t meant to be sustained. Chronic stress can harm our mental, emotional, and physical well-being.

One of the most immediate ways to reset your nervous system is through conscious breathing. When you feel anxious or stressed, pause, relax your shoulders, and take a deep breath. Inhale deeply through your nose, filling your lungs and belly, and then exhale slowly and completely. This longer exhale signals to your body that it’s safe, activating the parasympathetic nervous system—the body’s relaxation response.

Try it now: Pause and take a few deep breaths, noticing how your body softens and settles with each inhale and exhale. It’s a simple yet powerful way to calm your mind and body.

2. Take in the Good

Our brains have a negativity bias. We’re wired to focus on threats and what’s wrong, which makes it hard to see the good in our lives. But you can counteract this by intentionally taking in the good.

Notice the small, positive things around you—like a kind gesture from a friend or the beauty of a sunny day. When you savor these moments with your senses, you turn neutral facts into positive experiences. For example, if someone gives you a coffee, take a moment to enjoy the warmth, smell, and taste, allowing yourself to fully appreciate the moment.

By taking in these good moments, we help balance the negativity bias and remind ourselves that, even in difficult times, there’s still beauty and goodness to be found.

3. Embrace Healthy Humor

Laughter is one of the best ways to combat stress. I recently listened to a TED Radio Hour podcast about medical clowns—people who dress up as clowns in hospitals, particularly to bring laughter and joy to kids facing serious illnesses. These clowns help people find humor, even in the darkest moments. As adults, we can do the same by seeking out things that make us laugh.

Whether it’s watching a comedy show, sharing a joke with a friend, or just enjoying lighthearted moments with loved ones, humor is a powerful antidote to uncertainty. It helps you reset, shift your perspective, and remind yourself that it’s okay to have fun, even during tough times.

4. Stay Connected

One of the most important ways to stay grounded during uncertain times is through connection. Research, including the famous Harvard Study on Adult Development, shows that strong social connections lead to happier, healthier lives.

Make time for the people who matter to you—family, friends, neighbors, and even casual acquaintances. Whether it’s a heartfelt conversation or just a friendly chat over coffee, staying connected is one of the best ways to regulate stress and feel supported.

And if you can’t meet in person, don’t hesitate to text, call, or video chat. Social interactions—whether big or small—help us feel more grounded and less isolated.

5. Establish a Routine

Unpredictable days can leave us feeling unmoored. That’s why routines—especially morning and evening rituals—are so important. They act as bookends to our day, providing a sense of stability amid the chaos.

For me, this might include a morning mindfulness practice or a cup of tea while watching the birds. At night, I might take a walk to wind down or read before bed. Whatever your routine looks like, make sure it includes activities that center you, help you de-stress, and prepare you for the day ahead or for restful sleep.

6. Take Care of Your Physical and Mental Health

Self-care is not just about treating yourself to a spa day (though that can be lovely!). It’s also about maintaining healthy habits like eating well, exercising, getting enough sleep, and seeking support when needed.

Make time for regular checkups, attend counseling sessions, or join a support group if necessary. It’s vital to prioritize your well-being, especially when life feels unpredictable.

Remember, your self-care also involves calling on the people who support you—whether it’s a healthcare provider, coach, or a trusted friend. Don’t hesitate to reach out for help when needed.

7. Spend Time in Nature

Nature is a powerful stress reliever. Whether you’re in a park, your backyard, or simply taking a walk in your neighborhood, nature has a way of calming the nervous system and providing a sense of perspective.

Spending time outdoors reminds us that we’re part of something much bigger than our day-to-day worries. It fosters a sense of awe, which can bring us back to a place of peace. Whether it’s the sight of a bird in flight or the sound of leaves rustling in the wind, nature provides a much-needed antidote to uncertainty.

8. Perform Small Acts of Kindness

When the world feels overwhelming, small acts of kindness can have a big impact—both on others and on yourself. Whether it’s helping a neighbor, volunteering, or simply offering a kind word to someone, these acts can create a ripple effect of positivity.

Even if you’re not able to engage in large-scale activism, doing small things that contribute to a larger cause can boost your sense of agency and purpose. Helping others reminds us that we have the power to make a difference, no matter how uncertain things may seem.

Embrace Uncertainty with Resilience

As we move through 2025, uncertainty will continue to be a part of our lives. While we can’t predict what will happen next, we can choose how to navigate these times. By focusing on breath, taking in the good, embracing humor, staying connected, and prioritizing self-care, we can cultivate resilience and peace, no matter what challenges arise.

I’d love to hear what strategies work for you when life feels uncertain. Let me know in the comments or reach out to share your thoughts. And if you enjoyed this post, feel free to subscribe to the Vibrant Soulful Wellness podcast on Spotify and join the weekly wellness newsletter at vibrantsoulful.com.

Be vibrant. Be soulful.

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