When Worry Weighs You Down: Finding Peace Amid Uncertainty

We’ve all experienced it—that lingering sense of worry that clouds our thoughts, especially during times of change or uncertainty. Worry can be a constant companion, pulling us away from the present moment and into endless “what if” scenarios. But while worry often feels like an inevitable part of life, we can learn to approach it differently by understanding what lies within our influence versus what is beyond it, to help us build self-trust and act with greater clarity. Anchoring ourselves in self-compassion, especially in times of change, can make all the difference in how we respond and grow through life’s transitions.

Consider This: Control vs. Intention

What is truly within your control? These are your own thoughts, actions, and responses to situations. Now, what lies outside of your control? This might include other people’s actions, external events, or outcomes that don’t go as planned.

Intention means bringing a mindful awareness to our actions while focusing on what we can influence. It enables us to make choices aligned with our values, instead of striving to control outcomes that lie beyond our reach.

Consider This: Fear vs. Trust

Fear often surfaces when we face the unknown or when things seem beyond our control. Yet, trust helps us navigate these experiences with more confidence. Cultivating trust requires practice, reflection, and patience.

Trust in yourself often deepens when you reflect on past challenges you’ve successfully navigated. Over time, you develop a stronger sense of intuition and self-assurance. However, new or unfamiliar experiences may stir discomfort or fear of the unknown. In these cases, self-compassion becomes essential. Trust—whether in yourself or the process—takes time to build, so it’s okay not to have all the answers right away.

Try It Yourself: Ways to Create More Ease By Developing Intention and Trust

Exercise 1: My Problem, Their Problem, The Universe’s Problem

To clarify what lies within your control versus what does not, try categorizing situations into three areas:

• My Problem: The thoughts and actions that are within my control.
  Example: Choosing how I respond to criticism.

• Their Problem: Situations that belong to someone else and are part of their journey.
  Example: A friend’s career decisions. You can support them, but ultimately, it’s their experience.

• The Universe’s Problem: Situations that are beyond anyone’s control.
  Example: The weather, a pandemic, or a national event.

Practice: By separating problems this way, you can better focus your energy on what truly matters, releasing the stress of situations you cannot control.

Exercise 2: Response vs. Reaction

Often, we instinctively react to situations, letting emotions take over. Learning to respond thoughtfully, however, requires a pause to allow both emotion and reason to guide us.

• Reaction: An immediate, often emotionally-driven response.
  Example: Snapping at someone who made a mistake.

• Response: Taking time, even just a few deep breaths, to consider your best course of action.
  Example: Pausing to understand why the person made the mistake and addressing it calmly. Taking this time helps diffuse strong emotions.

Practice: The next time you encounter a challenging situation, pause. Take a few deep breaths or allow a few moments to gather your thoughts. Reflect: How do I feel? What are my thoughts about this situation? Then, choose a response that aligns with your intentions rather than letting emotions dictate your actions.

Mastering the pause can transform your interactions, allowing you to respond with clarity and balance. As you navigate changes in life, this technique can be a powerful tool to keep you grounded, helping you separate reactions from your deeper intentions and goals.