How to cope with stress, anxiety and uncertainty: 6 Brain-based strategies

Feeling anxious during periods of change is completely normal. Whether you're dealing with work pressure, family challenges, financial stress, illness or major life changes, your brain is designed to respond to uncertainty. The good news is that there are practical strategies that can help you manage stress, build resilience and regain a sense of control.

Brain Coaching focuses on creating healthier thinking patterns and habits so your responses become calmer and more constructive over time.

Why Do We Feel Anxious During Times of Change?

Anxiety is a normal human response to uncertainty.

A certain level of stress can actually be helpful. It motivates us to pay attention, solve problems and adapt to new situations.

However, when stress becomes ongoing, it can begin to affect our sleep, concentration, mood and physical wellbeing.

Learning how to respond differently to stress can help prevent anxiety from taking over your daily life.

What Can You Control?

One of the most effective ways to reduce anxiety is to focus on what is within your control rather than what isn't.

You cannot always control external events, but you can influence:

• Your daily habits

• Your mindset

• How you respond to challenges

• Your self-care

• Your routines

• The support you seek

By directing your energy towards actions you can take, you begin to regain a sense of confidence and stability.

Brain Hack 1: Improve Your Posture

Your posture can influence how you feel.

Standing or sitting tall with your shoulders back and head held high can help you feel more confident and grounded.

Some research suggests that posture may influence mood and stress responses, although the effects are likely to vary between individuals. Regardless, many people find that improving posture encourages deeper breathing and a greater sense of confidence.

Brain Hack 2: Use a Positive Mantra

A simple phrase repeated consistently can help interrupt negative thinking patterns.

Choose a statement that feels meaningful to you, such as:

• I am capable.

• I can handle this.

• I am safe.

• One step at a time.

• I am stronger than this moment.

  
  

The goal isn't to ignore reality but to reinforce thoughts that support resilience and constructive action.

Brain Hack 3: Bilateral Stimulation

Some people find bilateral stimulation (BLS) helpful for reducing feelings of overwhelm.

Examples include:

• Alternately tapping your knees

• Butterfly tapping across your shoulders

• Alternately tapping your feet

Some therapeutic approaches incorporate bilateral stimulation as a grounding technique. While research into its broader benefits is ongoing, many people find these rhythmic movements calming and useful for refocusing attention.

Set Small Goals Instead of Huge Ones

Large goals often feel overwhelming.

Breaking them into small, achievable steps makes it easier to begin—and progress builds momentum.

For example:

Instead of:

• Lose 20 kg

  
  

Start with:

• Go for a 10-minute walk today.

Instead of:

• Write a book

  
  

Start with:

• Write for 15 minutes.

  
  

Instead of:

• Organise the entire house

Start with:

• Tidy one drawer.

Every completed task provides a sense of achievement that helps reinforce positive habits.

Brain Hack 4: Celebrate Mini Wins

Small achievements matter.

Each time you complete a manageable task, you build confidence and create positive momentum.

Progress is rarely about making one giant leap. It is built through small, consistent actions repeated over time.

Turn Goals into Action

A goal without action remains a wish.

Write your goals down.

Break them into weekly or daily steps.

Tick off each completed task.

Seeing progress helps reinforce new habits and keeps you motivated.

Brain Hack 5: Practise Mindfulness and Gratitude

When life feels overwhelming, intentionally shifting your attention towards what is going well can improve perspective.

Ask yourself:

• What am I grateful for today?

• What went well today?

• Who supported me today?

• What is one positive step I can take tomorrow?

Practising kindness towards yourself is equally important.

Remember that difficult periods do not last forever.

Brain Hack 6: Create a Daily Reset Routine

Spend just a few minutes each day to reset your mind.

Try combining:

• Deep breathing

• Good posture

• Your personal mantra

• Bilateral tapping if it feels helpful

• Visualising yourself responding calmly to challenges

Small daily habits often produce meaningful changes over time.

A Simple Reflection Exercise

Ask yourself:

What will I stop doing?

Perhaps constantly checking the news or criticising yourself.

What will I keep doing?

Maybe exercising, connecting with family or taking regular walks.

What will I start doing?

It could be practising gratitude, setting daily goals or asking for support when you need it.

Writing your answers down can make it easier to turn good intentions into lasting habits.

When Should You Seek Additional Support?

If stress or anxiety is affecting your sleep, work, relationships or overall quality of life, it's worth speaking with a healthcare professional.

Brain Coaching may also help you develop healthier thinking patterns, build resilience and create practical strategies for managing everyday stress alongside appropriate medical or psychological care.

Take the First Step

If stress or anxiety is preventing you from living the life you want, you don't have to face it alone.

Book a free 30-minute introductory conversation with Helen to learn how Brain Coaching may help you build resilience, develop healthier habits and feel more in control.