I am Canadian, and so my people are hurting right now. I’ve been hearing from you too, My American friends, in my inbox. You are scared, hurt, confused, and it is causing a stress response in your body.
I went to my office and prepared something for you. I see you. I feel you. I’m scared too. I’m sending you lots of love.
We are resilient and smart. We will overcome.
Okay, let’s talk about the stress and uncertainty you might be feeling right now with the newly imposed tariffs. It’s normal to be feeling uneasy, even anxious. But here’s the truth: while we can’t control global policies, we CAN control how we respond.
Economic stress isn’t just about numbers—it’s about how uncertainty affects our brains and bodies. Research from Harvard Medical School shows that financial stress activates the amygdala, the brain’s fear center, which triggers a fight-or-flight response. This stress reaction was helpful when our ancestors needed to escape danger, but today, chronic stress can flood our system with cortisol, impairing our decision-making, increasing anxiety, and even harming our physical health.
But here’s the good news: science gives us actionable strategies to manage stress, stay clear-headed, and regain control. Let’s dive in.
Step 1: Reframe Your Mindset
Your mindset shapes your stress response. Studies show us that viewing challenges as temporary and solvable reduces stress and increases resilience. Instead of spiraling into worst-case scenarios, ask yourself:
- What can I control right now?
- What practical steps can I take today?
When you shift from panic mode to problem-solving mode, your stress levels decrease, and you regain a sense of power over your situation. This shift not only enhances your ability to navigate challenges but also helps build long-term emotional resilience. Over time, training your brain to focus on solutions rather than fear fosters a sense of confidence, clarity, and control, even in uncertain situations.
Step 2: Regulate Your Nervous System
When stress spikes, your nervous system goes into overdrive, triggering a fight-or-flight response that can leave you feeling anxious, overwhelmed, and reactive. The fastest way to calm your body and brain is through intentional breathwork, which signals to your nervous system that you are safe and can relax.
Try the 4-7-8 breathing technique:
- Inhale deeply through your nose for 4 seconds
- Hold your breath for 7 seconds
- Exhale slowly through your mouth for 8 seconds
This method helps lower cortisol levels, slow your heart rate, and bring you back to a calm, clear-headed state.
Another powerful technique is box breathing (4-4-4-4), used by Navy SEALs and high-performance professionals to stay focused under pressure:
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold again for 4 seconds
Repeating this cycle a few times helps regulate your nervous system, increase oxygen flow to your brain, and restore a sense of balance. By incorporating breathwork into your daily routine, you train your body to manage stress more effectively, keeping you centered and in control no matter what challenges arise.
Step 3: Prioritize Sleep & Movement
When we’re stressed, we often neglect the two things that keep our minds strong: sleep and exercise. Ironically, these are the very things that can help us think more clearly and make better decisions in tough times.
- Sleep: Lack of sleep increases anxiety, making problems feel even more overwhelming. When you’re sleep-deprived, your brain struggles to regulate emotions, heightening stress and making it harder to find solutions. Aim for 7-9 hours of quality sleep each night. Establishing a calming nighttime routine—like limiting screen time, practicing deep breathing, or using relaxation techniques—can improve sleep quality and help you wake up feeling more capable of tackling challenges.
- Exercise: Physical activity releases endorphins, your body’s natural stress-relievers, which help counteract the effects of anxiety and worry. Even a 10-minute walk can lower cortisol levels, boost mental clarity, and help shift your mindset from stress to problem-solving mode. Whether it’s yoga, stretching, strength training, or a simple stroll outside, making movement a daily priority will strengthen your ability to navigate stress with a clear and focused mind.
Step 4: Avoid Stress-Aggravating Habits
When stress is high, it’s easy to fall into habits that unintentionally make things worse. The urge to stay informed, find comfort, or escape reality can lead to behaviors that increase anxiety and create more strain. By becoming aware of these stress-aggravating habits, you can take control of your actions and make choices that support your well-being rather than undermine it. Two of the biggest culprits are doomscrolling economic news and emotional spending—both of which can fuel anxiety.
- Doomscrolling Economic News – Studies show that constant exposure to negative news increases stress and anxiety, making problems feel even more overwhelming. While staying informed is important, overloading your mind with worst-case scenarios can leave you feeling powerless. Limit your news intake to trusted sources, set time boundaries for consuming financial updates, and avoid reading stressful headlines before bed. Instead, focus on practical, actionable information that helps you make better decisions.
- Emotional Spending – Stress can trigger impulse spending as a way to seek temporary relief, but this often leads to more financial strain in the long run. Before making a purchase, pause and ask yourself: Do I truly need this, or am I reacting emotionally? Creating a simple waiting period—even 24 hours—before making non-essential purchases can help curb impulse buying.
Step 5: Train Your Brain for Uncertainty
In uncertain times, anxiety often arises from the fear of the unknown, making it challenging to think clearly or make decisions. However, training your brain to embrace uncertainty and adapt to change can significantly reduce stress and increase your resilience. Instead of resisting unpredictability, you can learn to see it as an opportunity for growth and flexibility.
- Cognitive Flexibility – The ability to adapt to change is linked to lower anxiety. Practice shifting your perspective and embracing small daily uncertainties. Whether it’s adjusting to unexpected changes in your schedule or facing a challenging decision, strengthening your cognitive flexibility helps you remain calm and clear-headed.
- Mindfulness & Meditation – Studies show that practicing mindfulness can reduce stress by 31% on average. Just 10 minutes a day of focused breathing or guided meditation can have a profound impact on your mental clarity and stress levels. Mindfulness helps you stay present, reducing worry about what you can’t control and grounding you in the here and now.
Uncertainty is uncomfortable, but you are adaptable. You’ve navigated challenges before, and you will navigate this one, too. Your mindset, habits and actions can help you navigate these stressful times with greater ease and more confidence.
If this resonated, share it with someone who needs a reminder that they are in control. Let’s navigate this together.
