How to Stay Grounded When Work and the World Feel Unstable

The world around us is chaotic, and that chaos translates into uncertainty in our work and lives. Many of us are absorbing a constant stream of outrage, tragedy, and fear. We are processing scary news and heartbreaking wars—between meetings, deadlines, performance targets, and the next “breaking news” notification. It’s no wonder so many people feel worn down.

The pressure is not just emotional; it is structural. Across the U.S., workplace stress has become the norm, with 79% of employees reporting work-related stress, according to the American Psychological Association. Organizations are doing more with fewer people, layoffs have become a background hum, AI is reshaping roles in real time, and respectful disagreement feels harder to find than ever. We’re seeing the same pattern in Canada: Mental Health Research Canada reported that high anxiety (13%), depression (10%), and feelings of burnout (24%) all rose over the last year. 

But there is a practical place to start when the world feels chaotic. Instead of trying to predict what will happen next, focus on what you can actually control on a daily and weekly basis.

Step 1: Separate what you can control from what you cannot

You cannot control geopolitics, elections, the economy, natural disasters, accidents, the past, the future, or mortality. When we spend too much time mentally living in those spaces, anxiety tends to grow because anxiety lives in the future.

You can control how you live through today. That sounds small, but it is everything. When you feel flooded, try this: pause and name what’s happening. “My nervous system is activated.” Then shrink the time horizon. Ask yourself, “What’s the next useful step for my well-being in the next 30 minutes?” 

I recently learned in a Fast Company panel I was on at SXSW with the Chief of Staff from Calm, Bennett Porter, of the 3 Ws as a simple idea, as any one of these Ws can help ground you: 1) walk (even around the floor or block for 10 minutes), 2) window (if you can’t go outside, find a window to gaze out of for a few minutes, taking deep breaths as you do, 3) water (drink a glass of water, feeling the sensation whether you like it cold, icy, or room temperature). Then you will be in a calmer state for your next work task. 

Step 2: Treat your energy like a rechargeable battery

High performers often push themselves to exhaustion, but that’s not sustainable. Your capacity is one of your most valuable assets, and it needs regular renewal. Running yourself into the ground doesn’t make you heroic—it depletes you.

Think about building a simple weekly “battery plan.” It doesn’t have to be complicated. Move your body several times a week, even if it’s just a short walk (a workout need not always be an hour, it’s about consistency versus perfection). Build in moments of quiet reflection—journaling, prayer, breathing, or meditation. Make space for one real conversation with someone you trust that isn’t purely transactional. Protect the basics like sleep and nutrition. And be intentional about how much media (news and social media) you consume.

Step 3: Create social media boundaries 

If the constant stream of headlines spikes your stress, the solution isn’t more willpower—it’s a clear rule. For example, you might check the news once at lunch and once in the evening. Turn off non-human notifications. Avoid news entirely in the first 30 minutes of your morning. Or replace one doomscrolling session with a grounding habit like stretching, relaxing music, or writing a few lines in a journal. These small boundaries can dramatically reduce the mental noise in your day.

I used to wake up and listen immediately to the world news. Stopping that habit and instead meditation and journalling have been a gamechanger to my own mood and energy.

Finally, if you lead people, remember that anxious teams need clarity more than motivation.

When uncertainty is high, leaders can help simply by providing stability cues. Acknowledge reality: “There’s a lot happening in the world and in our economy right now, and it’s affecting people.” Clarify priorities: “Here are the three things that matter most this week.” And protect capacity wherever possible—surges of effort should be intentional, not the default. Breaks should be encouraged, along with taking time away from work during non-work hours.

You don’t have to fix the world to make work feel safer. But you can help bring calm and a healthy, supportive environment within your team.

And if you notice warning signs in yourself—persistent dread, cynicism, poor sleep, or feeling stuck in fight-or-flight—take those signals seriously. Burnout isn’t a personal failure. It’s what happens when pressure and uncertainty go on for too long without enough recovery. 

The goal isn’t to control everything. It’s to reclaim the parts of your day—and your energy—that you can. 

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Dr. Laura Hambley Lovett is an award winning Organizational Psychologist, Keynote Speaker, Business Leader, International Bestselling Author, and Podcast Host of the highly acclaimed podcast Where Work Meets Life™. She is a sought-after thought leader on workplace psychology, the future of work, and career development with over 25 years of experience. Dr. Laura is passionate about creating cultures that attract top talent and where people stay and thrive.  

Dr. Laura has founded several psychology and consulting practices, including Canada Career Counselling in 2009, where registered psychologists across the country have helped thousands of Canadians navigate their career and workplace challenges, while supporting organizations to develop thriving leaders and cultures. She holds a Ph.D. in Industrial/Organizational Psychology from the University of Calgary, where she is currently an Adjunct Professor actively conducting research on toxic leadership across North America.  

Her new book about toxic bosses, I Wish I’d Quit Sooner: Practical Strategies for Navigating a Toxic Boss, endorsed by Dr. Marshall Goldsmith, was released on January 13, 2026, and became a #1 Amazon bestseller in Workplace Process & Infrastructure, as well as an Amazon International Bestseller. Drawing from her research and decades of experience, the book offers insight, validation, and practical strategies for those navigating, escaping, and recovering from a toxic boss at any stage of one’s career. 

She has published two psychological thrillers, Losing Cadence and Finding Sophie, which aim to captivate readers while raising awareness about mental health and domestic violence. These novels are currently being adapted into a television series and inspired her to co-found WITH HER, a movement to end violence against girls and women. In recognition of her impactful work, Dr. Laura received a Canadian Women of Inspiration Award as a Global Influencer in 2018. 

For more resources, look into Dr. Laura’s organizations:

• Canada Career Counselling

• Synthesis Psychology