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The current world situation is causing heightened anxiety for many Americans.

Staying grounded in our values and having clear boundaries are two effective ways to manage anxiety.

Self-care includes addressing both physical and emotional well-being.

In a period of worldwide conflict and economic struggles, many people are feeling heightened anxiety about the uncertainties in our lives. It is difficult enough to manage anxiety when circumstances are relatively stable. When conflict is escalating, prices are quickly rising, and daily life is feeling increasingly unsafe, people get even more anxious about their future.

Staying grounded in our values, setting boundaries, and letting go of what we cannot control are some of the most effective ways to manage anxiety. This article will offer some specific suggestions for staying grounded and avoiding overwhelm.

1. Identify your values and prioritize them.

Values are the foundation and guidepost for our decision-making when faced with choices that have uncertain outcomes. Most of us get so caught up in day-to-day living that we lose sight of what’s most important to us. While a list of possible values might have 50 or more to consider, the following are the top 10 worldwide:

Compassion and kindness

Family and relationships

Health and well-being

Honesty and integrity

Respect for self and others

Security (both financial and personal)

Once you’ve determined your own top 10 values, you might prioritize them to create a list of your top five. Having these ready to reflect on in times of instability can be hugely comforting.

2. Consider what boundaries you need in place routinely.

Examples of boundaries that many of us could benefit from include:

Limit time on social media platforms to 20 minutes per day or less.

Turn off your phone, tablet, and any electronics for part of each day. (Maybe during an outdoor walk?)

Say “no” to requests that cause you to be over-extended. (You’re the judge of what is too much for you.)

Have a discussion with co-workers about a reasonable timeline for responding to messages.

Let non-urgent messages wait for your responses so you can focus on whatever is important to you in the moment.

Limit your exposure to the daily news.

3. Let go of what you can’t control.

Accept the things you cannot change. This includes:

Choices, decisions, and opinions of others: Respect the freedom of others to make their own choices. Love yourself enough to respect your own decisions, whether others approve or not.

Unexpected life events: This includes unpredictable circumstances, sudden losses, and things not going according to plan. Even if you do everything “right,” things don’t always go as planned.

Past mistakes: Regrets and self-blaming can contribute to anxiety, while forgiving yourself allows you to move forward. In my clinical work, I hear many clients express (unjustified) guilt about what they did or didn’t do in the past, or what they cannot do now. You probably did the best you could with the information and the life skills that you had at the time.

Future outcomes: In most situations, we can only influence the process and not the specific outcomes.

4. Take constructive action when possible.

Change the things that you can change, including:

Do what can be done in a constructive way to reach the desired outcome.

Keep current with technology relevant to your work or career goals.

Stay involved in your community through service, social groups, or volunteer efforts.

Vote, use your voice to speak out against injustice, or show compassion in the way that aligns with your personality.

5. Take good care of yourself.

Self-care includes physical and emotional well-being.

Be self-compassionate in your self-talk and in setting expectations for yourself. This includes taking time to rest and mentally recharge each day.

Care for yourself physically by getting good nutrition, adequate sleep, and some form of daily activity. If the thought of “exercise” seems tedious, give yourself options such as dancing, walking, weightlifting, swimming, biking, table tennis, and yoga.

Build and maintain a support network. Connections with others don’t exist unless you build them, one step at a time.

Take breaks during the day to reflect on what’s most important to you. When stress builds, remember those top five values you identified in step one.

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