Gaining Control When Everything Feels Out of Control
Life has a way of throwing curveballs when we least expect it, and with how fast things move today, it’s easy to feel overwhelmed. Between constant notifications, deadlines, and personal responsibilities, life often feels chaotic. In fact, nearly 75% of Americans report experiencing some sort of stress in their daily lives. So, what can you do when it feels like life is slipping through your fingers? While it may seem difficult, there are steps you can take to feel calmer and regain control over the life you want to live.
Psychologists say that how you think about a problem can really change how you feel about it. This idea, called cognitive reframing, is something therapists use a lot. It’s about changing your mindset so you go from feeling stuck to feeling like you’ve got this. Research from the Journal of Behavioral Therapy and Experimental Psychiatry found that people who use reframing techniques lower their stress levels by 20%.
Another way to calm down is by doing small, simple things on purpose. When everything feels crazy, just focusing on one thing at a time can help you feel more in control. For instance, you could start your day by making your bed. Yes, it’s a simple task, but it sets the tone for the day and makes you feel productive. There’s also the “Two-Minute Rule” from productivity expert David Allen. His rule is simple: if something takes less than two minutes, just do it right away. These little wins can add up and make bigger tasks seem less scary.
Practicing mindfulness is about focusing on the present moment instead of worrying about the past or the future. Even just 10 minutes of mindfulness a day can help a lot. Simple things like deep breathing, meditating, or even just noticing what’s around you can make a big difference. Have you ever heard of or tried box breathing? It’s where you breathe in for four seconds, hold it for four seconds, breathe out for four seconds, and then hold it again. This kind of breathing helps calm your nerves and clear your mind.
Setting boundaries and focusing on what’s really important is another way to deal with stress, especially with work. Taking on too much can make you feel burned out, so it’s okay to say “no” to things that don’t fit your personal and professional development goals. People who are good at getting things done focus on the stuff that matters most so they can save their energy for what’s important. Leaning on others can also help a lot when you’re feeling overwhelmed. Whether you talk to a friend, join a group, or see a therapist, sharing how you feel can make you feel less alone and help you see things differently. Getting through chaotic times isn’t about getting rid of stress completely—it’s about learning how to handle it better and by changing how you think, doing small but helpful practices can feel more stable even when everything seems messy.
