How to Stay Grounded When the World Feels Out of Control

Life has always been unpredictable, but in recent years, many of us have felt the pace of change accelerate. Global crises, personal challenges, and the relentless stream of information can leave us feeling untethered — as though we’re drifting without an anchor. In these moments, grounding ourselves isn’t just a nice idea; it’s a survival skill. Grounding helps us reconnect with our inner stability, so we can respond to uncertainty with clarity and resilience rather than panic or paralysis.

Here are five deeper practices to help you stay grounded when the world feels out of control.

1. Connect with Your Breath — and Your Body

Breathing techniques are powerful because they directly influence the nervous system. When stress spikes, your body shifts into “fight or flight.” Conscious breathing signals safety and helps restore balance.

• Practice diaphragmatic breathing: Place one hand on your chest and one on your belly. As you inhale, focus on expanding your belly rather than your chest.

• Pair breath with movement: Gentle yoga, tai chi, or even stretching while breathing deeply helps release tension stored in muscles.

• Notice sensations: Grounding isn’t just mental; it’s physical. Pay attention to the weight of your feet on the floor, the texture of your clothing, or the rhythm of your heartbeat. These sensory anchors remind you that you are safe in the present moment.

2. Limit Your Inputs — Curate What You Consume

Information overload is one of the biggest contributors to feeling out of control. Our brains weren’t designed to process constant streams of global news, social media updates, and notifications.

• Set intentional boundaries: Decide when and how often you’ll check the news. For example, once in the morning and once in the evening.

• Audit your digital diet: Ask yourself, “Does this source nourish me or drain me?” Follow accounts that inspire growth, joy, or learning. Unfollow those that trigger anxiety or outrage.

• Create tech-free zones: Designate times or spaces (like the dinner table or bedroom) where devices are off-limits. This helps restore balance between external noise and internal calm.

3. Ground Yourself in Nature — Reclaim Perspective

Nature is a timeless teacher of resilience. Trees bend in storms but rarely break; rivers flow around obstacles; seasons remind us that change is natural.

• Daily micro‑moments: Even five minutes outside can reset your nervous system. Notice the sky, the air, the sounds.

• Earthing practices: Walking barefoot on grass, sand, or soil can reduce stress and inflammation, according to emerging research.

• Bring nature indoors: If you can’t get outside, surround yourself with plants, natural light, or calming nature sounds. These subtle cues remind your body of its connection to the earth.

4. Lean on Connection — Share the Load

When the world feels chaotic, isolation magnifies the weight. Connection is grounding because it reminds us we’re not alone.

• Reach out intentionally: Call a friend not to vent endlessly, but to share presence. Sometimes saying “I just need to hear your voice” is enough.

• Practice co‑regulation: Our nervous systems sync with those around us. Spending time with calm, supportive people can help regulate your own stress response.

• Seek community: Whether it’s a support group, a faith community, or a professional network, belonging provides stability.

5. Anchor in Rituals — Create Predictability

When external events feel unpredictable, rituals provide a sense of rhythm and control.

• Morning rituals: Start with journaling, meditation, or a gratitude practice. This sets a tone of intention rather than reactivity.

• Evening rituals: End with reflection, reading, or gentle stretching. These cues tell your body it’s time to rest.

• Micro‑rituals throughout the day: A cup of tea at the same time, a short walk after lunch, or a moment of silence before meetings. These small anchors create continuity.

A Military Lesson in Grounding

I learned the importance of grounding while in the military, during a mission that tested every ounce of my patience and resilience. We were flying a mission on the Chinook helicopters — those massive helicopters that carry troops and equipment. Mid‑mission, one of the Chinooks broke down. The pressure was immense: people were depending on us, and the mission couldn’t wait.

We pulled together, fixed the aircraft, and got it back in the air. Relief washed over us — until another Chinook broke down shortly after. It felt like the world was conspiring against us. In that moment, frustration and panic could have taken over. But instead, we leaned on grounding practices: steady breath, clear communication, and trust in each other. We were able to accomplish everything we needed to that night.

That experience taught me that resilience isn’t about controlling what breaks — it’s about controlling how you respond when things do. Whether it’s helicopters mid‑mission or challenges in everyday life, staying grounded allows you to keep moving forward, even when everything feels like it’s falling apart.

🌟 Final Reflection

Staying grounded doesn’t mean ignoring the chaos around us. It means cultivating an inner steadiness that allows us to face uncertainty with courage. Breath, boundaries, nature, connection, and ritual are not just coping mechanisms — they are pathways to resilience. The world may feel out of control, but you can choose practices that remind you of your own strength and stability.

Grounding is not about controlling the storm; it’s about remembering that you are the anchor.