Expert Advice: Regaining Control and Building Resilience During Uncertain Times

Maintaining stability amidst unexpected challenges can be difficult, but adjusting your mindset can help find clarity even in chaos. Life’s disruptions—whether losing a loved one or facing financial strain—can shake our sense of peace. Dr. Heather Lench, a psychology professor at Texas A&M University, emphasizes that our strongest feelings of uncertainty often arise when we believe we have control and suddenly lose it. This feeling significantly impacts our health and well-being.

Research illustrates this point vividly. A study involving college students and nursing home residents showed that residents who had some control over their visit schedules experienced health improvements. However, once that control was taken away, their health declined sharply, and mortality rates increased. Dr. Lench explains that losing control—especially after feeling empowered—can have serious mental and physical health consequences.

To combat feelings of chaos, Dr. Lench suggests practicing small, deliberate actions that help re-establish a sense of control. Simple activities like taking a walk, moving to a different room, or tending to a small plant can disrupt stress responses and foster calmness. Such actions empower individuals, giving them a sense of mastery over their environment, which is crucial for mental health.

Additionally, engaging in activities that bring genuine joy can provide a positive feedback loop, uplifting mental health over time. These activities can range from walking, painting, reading, to sports or hobbies. It’s important to reflect on what activities genuinely make you happy and avoid activities like endless social media scrolling that may not contribute to your well-being.

Building habits of positive behaviors and thoughts is key. Dr. Lench emphasizes that happiness and control are skills that require regular practice. By consciously choosing activities and thoughts that promote joy, individuals can enhance their resilience and overall well-being even during periods of uncertainty.

Ultimately, focusing on controllable aspects of life, engaging in joyful activities, and cultivating positive habits are effective strategies to rebuild resilience and maintain mental health during chaotic times.