How to Steady Yourself in Unsteady Times

The world feels unpredictable, but uncertainty isn’t new—how we respond matters. Five strategies to regain control, make better decisions and find opportunity in disruption.

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A few days ago, I spoke with a senior executive grappling with uncertainty. After nearly two decades of steady career progression, he suddenly found himself in limbo. His company, once an industry leader, had been acquired, and leadership changes were unfolding at a dizzying pace. His role was being restructured, and while he wasn’t immediately out of a job, the future felt anything but certain.

That same day, a former federal employee reached out to me, blindsided by sudden layoffs from the new Department of Government Efficiency. Having spent most of his career in federal government, he had assumed his role was secure. Now, in his early 50s, he was forced to rethink his entire professional trajectory.

Their stories reflect a broader reality. As markets fluctuate wildly, stocks teeter on uncertainty, and companies tighten budgets, professionals across industries are questioning their future. The anxiety isn’t just about job security—it’s about a world that feels increasingly unstable. In times like these, it’s easy to feel powerless. But while we can’t control the turbulence, we can control how we respond.

Yet while this moment feels unsettling, history reminds us that uncertainty is not new—it’s just personal. The difference between past periods of upheaval and today is that we already know how those stories ended. We know that after the Great Depression the economy recovered. We know that the post-9/11 world found its footing. But at the time, those living through those moments felt just as destabilized as we do now.

Psychologists call this certainty bias—our tendency to romanticize the past as more stable than it actually was. In reality, every era has been defined by its own set of unknowns. What’s different today is that we are living through uncertainty in real time, without the benefit of hindsight to reassure us that things will work out.

The good news? While we can’t control what happens next, we can control how we respond. Here are five science-backed strategies to steady yourself in unsteady times.

Create Predictability Where You Can

When external events feel chaotic, creating structure in your daily life is essential. Research by Dr. Barbara Fredrickson, a leading expert on positive psychology, shows that small daily habits can significantly improve our emotional resilience. Establishing routines—whether it’s a morning walk, a structured work schedule, or a weekly check-in with a mentor—can provide a sense of control in an otherwise unpredictable world. For example, during previous economic downturns, leaders who maintained consistent routines—such as daily planning sessions or team check-ins—reported feeling more grounded and capable of making sound decisions under pressure.

Anchor in Self-Certainty, Not Situational Certainty

In times of uncertainty, we can’t always count on external stability, but we can count on ourselves. This is a core theme in The Courage Gap, where I explore how developing self-certainty—the ability to trust in your own strengths, values, and ability to navigate uncertainty—is essential to thriving in unpredictable times.

Ask yourself: Who do I want to be in this moment? How do I want to show up for myself and others? Courage isn’t just about grand gestures; it’s about quiet resolve. It’s about staying anchored in what truly matters so that, even when circumstances shift, your sense of purpose remains firm.

Focus on What You Can Control

Uncertainty fuels anxiety, in large part because our minds fixate on what we can’t control. However, studies have shown that individuals with a strong internal locus of control—those who focus on what they can influence—experience lower stress levels and higher adaptability.

A study cited in Harvard Business Review found that leaders who actively focus on controllable factors—like developing new skills, strengthening professional networks, or taking intentional action—demonstrate greater resilience in the face of career setbacks. When the big picture feels unclear, zoom in on your next right step. Even small actions can restore a sense of agency.

Make Decisions Based on The Future You Want, Not What You Fear

Fear is a terrible strategist. When we make decisions based on what we want to avoid rather than what we want to create, we end up playing small, avoiding risks, and staying stuck.

Fear narrows our thinking, making us more likely to react impulsively rather than intentionally. By shifting our focus from avoiding failure to actively building the future we want, we expand our ability to think creatively and take bold action.

The most effective leaders don’t let fear dictate their choices. They make decisions based on the vision they are working toward. If you want to create a strong future for yourself, the most important step is to start acting like the person who will live in that future.

Treat Emotions as Signals, Not Commands

Uncertainty triggers strong emotions—fear, frustration, anxiety. But as Susan David, author of Emotional Agility, explains, emotions are data, not directives. Neuroscience research has shown that stress impairs the prefrontal cortex, the part of the brain responsible for logical decision-making. If we react impulsively to our emotions, we risk making fear-based choices rather than wise ones.

Instead of letting emotions dictate your actions, pause and ask: What is this feeling trying to tell me? Anxiety might be a cue that preparation is needed. Frustration might highlight something deeply important to you. Acknowledge the emotion, extract its insight, and then decide consciously how to move forward.

When uncertainty runs high, fear can hijack our thinking, making the present feel permanent rather than just one chapter in a much larger story. Yet as unsettling as this moment feels, it will pass—just as every period of upheaval before it has. Markets will stabilize, industries will adapt, and new opportunities will emerge.

Those who navigate uncertainty best aren’t the ones resisting change or consumed by fear or doom-scrolling 24/7. Rather they are those who are proactively taking actions that will position them best to seize opportunities that always emerge from such times. They recognize that this moment, however turbulent, is temporary. The key is to steady yourself, focus on what you can control, and move forward with intention. The future isn’t something to fear—it’s something to create.

Dr. Margie Warrell is a sought-after speaker, leadership coach and author. Her latest book, The Courage Gap helps people take braver action for stronger outcomes.

By Margie Warrell, Ph.D, Contributor