Navigating through uncertainty can be daunting. The human mind equates uncertainty with danger, a trait that has been vital for our survival. However, when left unchecked this can lead to heightened anxiety and stress. How do we navigate the unpredictability of recent events, feelings of instability, and their potential impacts on our daily lives?
One powerful approach is to apply the CRAFT method—Control, Respond, Activate, Focus, and Turn up for others—to help you manage chaos effectively and emerge stronger.
Control What You Can
One of the most powerful strategies in uncertain times is to focus on what you can control. This means directing your energy and efforts towards areas within your sphere of influence. For instance, you might create a daily action plan concentrated on the most impactful and important tasks first. Include professional as well as personal activities. This approach not only helps in reducing anxiety but also makes you feel more empowered and in control.
How to:
- Focus on what is actionable rather than being paralyzed by uncertainty.
- Set Boundaries. This includes saying no to additional commitments.
- Let go. Reduce stress and foster a sense of freedom.
Respond, Don’t React
It’s easy to fall into the trap of reacting rashly to events in times of uncertainty. However, reflecting and responding with intention can make a significant difference. Slowing down allows you to bring focus to your actions, ensuring that they are deliberate and well-thought-out.
How to
- Sleep well. Eat well.
- Ask questions to put your reactive brain on pause.
- Implement mindfulness, self-care, and other stress reduction practices.
Activate “Glimmers”
Glimmers are the opposite of triggers. Coined by Deb Dana, a licensed clinical social worker who specializes in complex trauma, in her 2018 book The Polyvagal Theory in Therapy, “glimmers” refers to small moments of safety, connection, or joy that help regulate the nervous system and bring a sense of calm. Glimmers can be admiring your garden, seeing the stars in the sky, noticing a stranger’s smile, or hearing your favorite song unexpectedly.
By actively seeking out and appreciating these glimmers, you can create a buffer against the stress and anxiety of uncertain times.
How to:
- Start small. Notice one glimmer before lunch.
- Step up. Keep a journal of what you’ve discovered and reflect on it at the end of the day.
- Share. Bring a friend, colleague or loved one along by sharing what you both found in your day.
Focus on Impact
Organizing your ideas is fundamental. Prioritizing is essential. Being able to identify what is important helps avoid feelings of being overwhelmed by narrowing your attention. It’s critical in high-stress times to keep your focus on what is true and what you know, right now.
How to:
- Manage interruptions and distractions
- Think in terms of impact, not urgency
- Narrow your to-do list to tasks that will move you forward
Turn up for Others
When there’s a lot of chaos in your environment, help others. Helping others isn’t just a good deed; it can also be a catalyst for personal and professional growth. Engaging in acts of kindness can lower stress levels, improve emotional well-being, mental health, self-esteem, and create a sense of purpose and connectedness. Helping others doesn’t have to involve grand gestures or huge time commitments. Small acts of kindness can make a big difference.
How to:
- Call a friend/colleague to see how they’re doing
- Let a car in front of you on the highway
- Smile at a stranger on the street
- Practice active listening
Bottom Line
Managing in times of uncertainty requires a combination of practical strategies and emotional intelligence. By applying the CRAFT method—Control, Respond, Activate, Focus, and Turn up for others—you can navigate chaos more effectively and build resilience. Embrace these strategies to stay productive and empowered, turning challenges into opportunities for growth.
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