Do you feel a pit in your stomach thinking about what might happen next? I do. As I reflect on the return of a Trump administration, I’ll admit that my mind spirals with worries. What if I lose my healthcare? What if my friends/family who are not citizens are forced to leave? What if the damage around climate change and the environment becomes irreversible? What if overt racism becomes more normalized? What happens if diversity, equity, and inclusion programs are completely gutted across the board—what does that mean for the long-term economic prospects of the Black community, or for income disparities that already feel insurmountable?
These fears aren’t just mine—they’re shared by so many others who are grappling with the uncertainty of what’s to come. Let’s face it: The 2024 election results have left us anxious about how our personal and professional lives could change, and how the world could change. And, the actions taken in his first 24 hours in power aren’t exactly assuaging these fears!
While the famous Heraclitus quote, “The only constant in life is change,” holds true, not knowing exactly how it will change can have a huge impact on our mental and physical health. Research shows that uncertainty triggers a biological and psychological response similar to that of anticipating physical danger, and your perception of danger is higher when you don’t know what’s going to happen. As the mind spirals into “what-ifs” and worst-case scenarios, anxiety increases, often leading to physical symptoms like fatigue, headaches, and muscle tension. And, 60% of those with anxiety will also have symptoms of depression, which just adds to the problem. Has anyone else felt some low moments in the last couple months?
While we can’t change what will happen, we don’t have to feel this way. What if, instead of letting these fears paralyze us, we focus on what we can control. When you find yourself falling into a moment of worry about the future, here are 6 tips that can help you find some grounding:
6 Tools for Managing Anxiety and Worry
- Pinpoint the Core of Your Fear. Write down your “what-ifs” and trace them to their root. As you dig deeper, for each fear, ask yourself repeatedly, “Why is that a bad thing?” until you uncover the core of your fear. For example, I’m worried I won’t have healthcare, and this is bad because if I get into a car accident or a cancer diagnosis, I’ll be under water in medical bills and won’t be able to recover. What is it that you are truly afraid of?
- Prepare for the Worst-Case Scenario. If the worst were to happen, how would you cope? Consider practical steps and resources you could lean on. For example, if you’re worried a loved one might be deported or lose their ability to work, how might you support them? What legal and financial resources can you tap into?
- Focus on What’s Most Likely to Happen. Most fears don’t come to fruition as imagined. Ground yourself in reality by identifying the most likely outcomes, which are often far less dire than the worst-case scenarios.
- Breathe for Grounding. 4-7-8 Breathing is a powerful technique to calm your nervous system: Inhale for 4 counts, hold for 7, and exhale for 8, and repeat this for 2 minutes.
- Build a Comfort Kit. Gather items that bring you peace—essential oils, a favorite playlist, a comforting book, or photos of loved ones. When anxiety strikes, turn to your kit to ground yourself.
- Lean Into Community. Share your worries with trusted friends or colleagues. Speaking your fears out loud often reduces their power.
The future may feel uncertain, but you remember that you have tools to navigate the challenges ahead. You’ve weathered storms before, and you have the strength to do it again. Let’s take it one breath at a time.

Zee Clarke is the author of the book, Black People Breathe (Penguin Random House). She has been featured in many leading publications including ABC, Fortune, Forbes, CNBC, Ebony, Essence, and Fast Company.
She is a Harvard Business School graduate who applies holistic healing practices to corporate environments. Zee leads transformative workshops on mindfulness, breathwork and stress management tools at organizations such as Google, Visa, AMC Networks and more.
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