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Navigating Uncertainty and Building Resilience


Tips to help nurture your well-being during challenging times

Significant events involving global unrest, nationwide economic shifts, and unsettling community violence are causing widespread uncertainty and anxiety for many. Whether directly or indirectly impacted, it’s important to remember that there are tools and resources to help you manage your emotional responses to these events.

Wellspring’s employee services programs offer some insights to help you deal with the exposure to these events and the emotional toll they can take on your well-being.

Build resilience: Building resilience can help lower your stress hormone levels, which, if elevated for an extended period, can adversely affect your physical and mental health. Dedicate time for resilience-building exercises, such as meditation, positive reflection, gratitude journaling, deep breathing, and physical activities.

Practice self-care: Self-care is essential for maintaining well-being and reducing anxiety. Take time to focus on your physical, emotional, and mental health by eating well, exercising, getting enough sleep, and engaging in activities you enjoy.

Stay connected: Being able to talk to someone you trust can reduce feelings of isolation and loneliness and may help you discover new ways of perceiving. Whether it’s a friend, family member, or a mental health professional, sharing your feelings can help ease the emotional load as you process your experiences.

Develop a routine: A routine can provide structure and stability in times of ambiguity. Make a schedule for your day and stick to it as much as possible. Include intentional time for self-care, work, connection, and other activities that make you feel grounded.

Take media breaks: Taking breaks from media consumption can help you manage the emotional toll of negative news. Engage in self-care activities, such as reading a book, walking if able, practicing mindfulness, or spending time with loved ones. Be mindful of the difference between staying informed and overexposure.

Focus on what you can control: During times of uncertainty, it’s easy to get caught up in feelings of anxiety and worry. Remember to take one day at a time and identify and focus on what you can control, such as your routines, thoughts, actions, and reactions, to help you feel more anchored.

Set goals and work towards them: Having a sense of purpose and direction can help you to feel in control of your life, even when things are uncertain. Break down larger goals into smaller, realistic, manageable steps to make them more achievable, and celebrate small wins.

Practice mindfulness: Mindfulness entails being aware of the present and objectively noticing your thoughts and emotions without evaluating or getting entangled in them and accepting them as they are. It also involves paying attention to your senses and environment and fully engaging in the moment.

Seek professional help if needed: Sometimes, the stress of uncertain times can be overwhelming, and it may be helpful to talk to a therapist or counselor, especially if feelings of sadness, helplessness, or hopelessness linger and begin to interfere with your ability to function or cope in healthy ways.

Facing ambiguity with confidence, clarity, and perseverance is possible. By incorporating self-care and coping techniques into your life and knowing when to seek professional help, you can gain a sense of groundedness and resilience during these trying times.


These tips are a sampling of well-being resources exclusively available to Wellspring EAP clients and their families. It is not intended to be a substitute for professional advice, diagnosis, or treatment. Learn more about Wellspring EAP.


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