Gentle Somatic Practices for Uncertain Times

Do you love the illusion of certainty?

The comforting belief that we can predict how most events will unfold in day-to-day life?

Of course, deep down we know that unexpected things—both large and small—will pop up now and then. But on the whole, we usually rely on a certain rhythm and predictability.

Every so often, though, a season arrives that strips away that illusion. It feels as if the only thing we can count on is uncertainty, from every angle. These times can feel overwhelming, even frightening.

The good news: There are simple somatic practices that we can use to support our nervous systems through the upheaval, helping to gently counter the worry and anxiety.

When Uncertainty Feels Overwhelming

During especially uncertain times, you may notice some of these thoughts or tendencies (or many others):

• Your mind becomes tangled in worries, spiraling through a list of everything that has suddenly become uncertain.

• You may have a sense that you’re utterly unprepared for any scary outcomes that may happen, which could lead to a wave of shame that you "should have" been more ready.

• You may experience physical sensations, like an anxious stomach, headaches, tension, or fatigue.

• You may feel a strong urge to zone out and avoid the uncertainty in any way possible.

• You might also feel pulled to consume too much information, hoping it will ease your fears (but often finding that it only stokes them more).

If any of these feel familiar, you are absolutely not alone.

Helping Your Mind and Body Find “Safe Enough”

Because our minds are so powerful and creative, they can sometimes spin endless stories about worst-case scenarios—especially during uncertain times.

One gentle way to support the mind is to invite the body into the process of finding a sense of safety in this moment.

When I first learned this, my mind resisted strongly. It screamed at me, “We are never truly safe! It’s impossible to find 100% safety in this world!”

And honestly? It's true—total, permanent safety isn't something any of us can guarantee.

Instead of trying to argue with that truth, I found a different way.

Rather than battling my thoughts, I gently shift my attention to my body and my senses. I look for a small, real moment where I can feel safe enough—just for this exact sliver of time.

When I do this, my body can begin sending signals to my brain that, in this moment, right now, it’s okay to soften. It’s okay to rest.

This doesn’t mean fear or uncertainty disappear forever. It simply means I create little pockets of steadiness inside the storm.

Somatic Practices to Support You Through Uncertainty

Here are a few practices you might try next time the swirl of uncertainty feels like too much.

Take what resonates with you; leave the rest. And remember: even a few seconds can make a difference.

• Spend time simply being in nature. If possible, step outside and allow yourself to simply be. You might sit, lie on a blanket, or take a slow, gentle walk.

  As you do, notice the sounds around you. See if you can pick out the different layers of sound—birds, wind, insects—and let yourself linger with whatever draws your attention.

  Notice how the breeze, the sun, or the humidity feel against your skin. Look closely at the surroundings very close to you, and also gaze at the landscape in the distance.

  If you can’t get outside, nature sounds can still offer comfort. You can find nature-sound playlists on streaming apps, YouTube, and some meditation apps.

  Birdsong, in particular, is great—studies have shown that listening to birdsong can improve anxiety and overall well-being. Even just a minute of simply being with these sounds can offer a surprising sense of ease.

• Breathe for just one song. Choose a favorite song that usually gives you a feeling of relaxation or comfort.

  While the song plays, tune into your breath by noticing the movement in your chest or belly with each inhale and exhale.

  Simply observing those movements is enough, or you can explore what it’s like to gently deepen the breath or extend your exhale a bit, both of which help your nervous system shift into a more restful—and less activated—state.

• Co-regulate with another nervous system. Sometimes we borrow steadiness from each other. If there’s someone in your life who feels a little more grounded right now, invite them for a low-key moment together: a gentle walk, a cup of tea, a quiet conversation.

  Connecting with people you trust can help your nervous system realign with a sense of safety and belonging.

  And if you don’t have someone immediately available, even thinking of a beloved friend, mentor, pet, or calming memory can help your system soften a little.

• Practice body check-ins with curiosity. Throughout any of these practices—or anytime you feel the urge—you might gently check in with your body. Before you begin, notice:

  Are there areas that feel tight, jittery, or heavy?
  Are there places that feel neutral, or even comfortable?

  Check in again during and after the practice. Simply notice: has anything shifted, even the tiniest bit?

  If not, that’s completely okay. Sometimes it takes time—and repetition—for our nervous systems to register a sense of safety, especially when we’ve been exposed to prolonged periods of stress.

  Even noticing that nothing has changed is a form of connection with yourself.

Trust the Small Steps

Keep in mind, you’re not doing it wrong if you still feel overwhelmed sometimes. You’re building new pathways of steadiness, one moment, one breath, one tiny act of connection at a time.

And even when the world feels uncertain, your body can become a place where you find a steady thread of “safe enough” by returning to these practices whenever you need them.

With Care,
Lindsay

You don’t have to navigate the stress and worry of uncertainty alone. If at any point you’d like to deepen your journey toward nervous system flexibility and resilience, I’d love to support you. I offer somatic coaching designed to help you reconnect with the wisdom of your body to help ease stress, overwhelm, and anxiety—even during uncertain times. If you feel inclined, you’re welcome to schedule a free discovery call—I’d be honored to walk alongside you.

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.