Last week, I received a heartbreaking text from one of my closest friends. One of her closest friends had died in the tragic plane crash over the Potomac River. Living near Washington, D.C., it’s not surprising that we would know someone directly impacted by such an event — but that doesn’t make it any less devastating.

For over three decades, I’ve worked closely with federal agencies. My first client 33 years ago was a federal agency, and every year since I’ve had at least one in my portfolio. Given my work and where I live, many of my colleagues and friends are deeply affected by the constant shifts and disruptions happening in our country. And in times like these — when chaos feels unrelenting — finding stability is essential.

If you’re feeling unmoored by uncertainty, I encourage you to return to the basics. Simple, intentional actions can help you reclaim a sense of balance.

Grounding Practices for Uncertain Times

• Start your day with a grounding ritual. Pray, meditate, journal, or take a walk outdoors.

• If time is tight, practice gratitude. Say aloud three things you’re grateful for each morning and again at night before bed.

• Limit social media. Consider reducing your time online or even shutting down accounts that drain your energy.

• Be mindful of news consumption. Don’t let headlines consume your peace.

• Smile more. Even when you don’t feel like it. It shifts your mindset and others’.

• Notice the good in others. Acknowledge what people are doing right and offer genuine compliments.

• Spend time in nature. It’s one of the best resets available.

• Reconnect with your pet. Put down your phone and just be with them.

• Have deeper conversations. Ask loved ones how they’re really feeling. Listen, without distraction.

Wisdom That’s Helped Me — And Might Help You

In moments of crisis and transition, I turn to the insight of those I admire and respect. Here are some pearls of wisdom that have been shared with me in the last week:

• From my friend: “I am only one person. I can only do what I can do. That said, I’m going to jump in and find something I can do to make a difference in my community—right now.” And she did and as a result of her action, I have a new volunteer role as well.

• From a client: “With change, there is always opportunity.” Touche!

• From a coaching client: “I limit my consumption of news, and I’ve tripled my time in nature.”

• From my family: “Remember, when there’s nothing you can say, hugs release endorphins. Hug often.” Science backs this up — hugs of 20 seconds or more release oxytocin, the feel-good hormone that strengthens bonds, reduces stress, and even boosts the immune system. My husband is enjoying this one!

Final Thoughts

We can’t always control what happens around us, but we can control how we show up. We can choose where we place our energy. Even in, or especially in times of uncertainty, we can find stability in simple, intentional actions.

What’s one small step you can take today to feel more grounded? And if you are feeling stuck, let me know and I will try to help you as others have helped me.