Managing Anxiety in Uncertain Times: Practical Tips from South Dakota Therapists
Uncertainty has become a defining part of modern life. Whether it’s changes in the economy, health concerns, global events, or personal transitions, many people are living with a persistent sense of “what if.” While some level of anxiety is a normal response to uncertainty, ongoing stress and worry can begin to interfere with daily life, relationships, sleep, and overall well-being.
At Hope and Healing Mental Health, we regularly work with individuals across Rapid City, Spearfish, and throughout South Dakota who are feeling overwhelmed by anxiety. The good news is that anxiety is highly treatable, and there are practical, evidence-based strategies that can help you feel more grounded and in control, even during uncertain times.
This guide offers therapist-informed insights and tools you can begin using right away.
Understanding Anxiety in Times of Uncertainty
Anxiety is your body’s natural response to perceived danger, and according to the National Institute of Mental Health, anxiety disorders are among the most common mental health conditions in the United States. When the future feels unpredictable, your brain may stay on high alert, constantly scanning for threats.
This heightened state can lead to symptoms such as:
Excessive worry or racing thoughts
Difficulty concentrating
Muscle tension or headaches
Sleep disturbances
Irritability or restlessness
Feeling on edge or overwhelmed
Uncertainty fuels anxiety because the brain prefers predictability. When answers are unclear, the mind often fills in the gaps with worst-case scenarios, even when there is no immediate danger.
Understanding that anxiety is a biological response, not a personal weakness, is an important first step toward managing it.
Why Anxiety Feels So Intense Right Now
Many people are experiencing increased anxiety due to overlapping stressors, including:
Financial or job-related uncertainty
Health concerns for themselves or loved ones
Social changes or isolation
Parenting challenges
Global or political events
Major life transitions
When stressors accumulate, the nervous system may remain activated for long periods of time. Over time, this constant state of alertness can make it difficult to relax, think clearly, or feel emotionally safe.
Practical, Therapist-Approved Strategies to Manage Anxiety
Focus on What You Can Control
Anxiety thrives on uncertainty and lack of control. One of the most effective ways to reduce anxiety is to identify what is within your control.
Helpful examples include:
Your daily routine
How you care for your body
How much news or social media you consume
Who you spend time with
Whether you ask for help
Try making two lists:
Things I can control and Things I can’t control.
When anxious thoughts arise, gently redirect your energy toward the first list.
Create Predictability Through Routine
Routines provide structure and safety for the nervous system. You don’t need a rigid schedule, just consistent anchors throughout your day.
Examples include:
Waking up and going to bed at similar times
Eating regular meals
Scheduling time for movement or fresh air
Creating a calming bedtime routine
Predictability sends a message to your brain that you are safe, even when life feels uncertain.
Limit Anxiety-Provoking Information
Staying informed is important, but constant exposure to distressing news can increase anxiety significantly.
Consider:
Limiting news consumption to once or twice per day
Avoiding news and social media before bedtime
Choosing reliable sources over sensational headlines
If you notice your anxiety increasing after scrolling, that’s a sign your nervous system needs a break.
Ground Your Nervous System
Grounding techniques help bring your attention back to the present moment, where anxiety often has less power.
Try this simple grounding exercise:
Name 5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
Slow breathing can also be effective:
Inhale for 4 seconds
Exhale for 6 seconds
Repeat for 2–3 minutes
These practices help shift your body out of fight-or-flight mode.
Challenge Anxious Thought Patterns
Anxiety often involves distorted thinking, such as catastrophizing or assuming the worst.
Common anxious thoughts include:
“I won’t be able to handle this.”
“Something bad is going to happen.”
“I’m falling behind.”
Ask yourself:
Is this thought a fact or a fear?
What evidence supports or challenges it?
What would I say to a friend in this situation?
This approach helps reduce the intensity and frequency of anxious thoughts over time.
Support Your Body to Support Your Mind
Mental and physical health are closely connected. Anxiety often increases when the body is depleted.
Support your nervous system by:
Eating balanced meals
Staying hydrated
Getting regular movement
Limiting caffeine and alcohol
Prioritizing sleep
Small changes can make a noticeable difference in anxiety levels.
Stay Connected
Isolation can intensify anxiety. Human connection helps regulate emotions and provides reassurance.
Connection can include:
Talking with a trusted friend
Spending time with family
Joining a support group
Working with a therapist
For many people across South Dakota, online therapy offers a flexible way to stay supported during stressful times.
When Anxiety Becomes Hard to Manage Alone
If anxiety begins to interfere with daily life, work, relationships, or sleep, professional support can help.
Signs it may be time to seek therapy include:
Persistent or uncontrollable worry
Panic attacks
Avoidance of situations due to fear
Physical symptoms without a medical explanation
Feeling emotionally exhausted or overwhelmed
How Therapy Can Help with Anxiety
At Hope and Healing Mental Health, we offer anxiety counseling tailored to your unique needs. Therapy can help you understand anxiety triggers, develop emotional regulation skills, and build healthier thought patterns.
For individuals whose anxiety is connected to trauma or distressing past experiences, trauma-informed therapy and EMDR may also be effective tools for healing.
Anxiety Support in Rapid City, Spearfish, and Across South Dakota
Hope and Healing Mental Health provides:
In-person therapy in Rapid City and Spearfish
Secure online therapy across South Dakota
Support for anxiety, trauma, depression, and life stressors
If you’re unsure whether therapy is right for you, we offer a free 20-minute consultation to help you explore your options and determine the best next step.
You Don’t Have to Navigate Uncertainty Alone
Uncertain times can make even the strongest individuals feel anxious. Seeking support is not a sign of weakness; it’s a step toward healing and stability.
With the right tools and support, anxiety does not have to control your life. Help is available, and you don’t have to face uncertainty alone.
