2. Focus on What You Can Control
“Focusing on what you can control helps shift activity from the emotion-driven limbic system (the areas of your brain that regulate your emotions) to the more rational prefrontal cortex,” which controls higher-level thinking like planning and decision-making, Nelson says.
This is a form of problem-focused coping, which indirectly helps regulate emotional distress by taking action to solve a problem.
Ask yourself: What’s one small thing I can do today? “Whether it’s donating, volunteering, or having a meaningful conversation, action calms the nervous system,” Nelson says.
This particularly helps when it comes to large-scale fears or uncertainties, such as climate change or conflicts overseas, says Kaitlin Christy, AMFT, APCC, a staff therapist with a master’s degree in clinical psychology at Sawtelle Psychotherapy Group in Los Angeles. “I think it is important to acknowledge our personal limits in any given situation,” she notes. “Taking small, meaningful actions on a global issue that feels important to you can help focus the attention on what we can do rather than fixating on what we can’t change.”
For example, she says, if you’re worried about climate change, consider volunteering to clean up your local beach or finding ways to reduce waste in your home.
Nelson also recommends connecting on a community level. “Belonging buffers stress,” she says. “Shared concern can turn into collective empowerment.”
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