Overwhelmed? Here's how to navigate change

Try this simple technique to help you move forward in uncertain times

With so much change happening around me, I feel so anxious and overwhelmed all the time. What should I do?

Focus on what you can control, and let go of what you can’t.

A lot’s changing in the world. There are so many big and scary things going on. Rapidly evolving technology. Geopolitical strife. Nations at war. Infectious disease. Natural disasters. Disagreement. Ugliness. The list goes on. It can seem as though everywhere you look, there’s discord. These are problems that nobody appears to agree on how to solve.

And change isn’t just something happening on a global scale. It’s taking place in your personal life, too. Relationships evolve. Careers take unexpected turns. Responsibilities pile up. You might be moving to a new city, stepping into an unfamiliar role or letting go of something you thought would last forever.

In these times, it can be easy to develop a deep sense of anxiety and overwhelm. What should I do? you ask, frozen by the enormity of everything around you.

Change, whether good or bad, big or small, is natural. In life, it is a constant. So, our task is to learn how to embrace it. Below, I offer a technique designed to help you do just that.

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Embracing Change

To embrace change, I’d like to borrow a timeless piece of Stoic wisdom. As the Greek philosopher Epictetus said nearly 2,000 years ago, “Some things are in our control and others are not. Things in our control are opinion, pursuit, desire, aversion, and, in a word, whatever are our own actions. Things not in our control are body, property, reputation, command, and, in one word, whatever are not our own actions.”

In other words, focus on what you can control and let go of the rest.

Try this: Draw two big circles side by side on a piece of paper. Label the one on the left “What I can control.” On the right, put “What I can’t control.”

Then, I want you to list every anxious thought bouncing around your head inside the appropriate circle.

  • I don’t know what to make for dinner Can control

  • I’m terrified of the immediate impacts global warming will have on my community Can’t control

  • I feel behind at work Can control

  • My aging relative is dying Can’t control

Notice how much of what’s inside your mind is out of your control. Other people’s attitudes, behaviors, actionsyou can think about them all you want, but they’re draining your energy. Precious energy you need to focus on what you can control. Look at everything in that other list. That stuff needs your attention. But it’ll never be done if you give all your energy away.

You’re never going to stop having negative thoughts. What I’m encouraging you to do is to compartmentalize them.

Now, if something outside of your control is really bothering you, maybe it’s worth spending some time channeling that energy towards activities you can take related to that negative thing. For example, someone at work is taking credit for your efforts. You can’t control them. But you can book a meeting with your supervisor to walk them through everything you’re up to.

We’re only given so much energy and time in this life. We don’t want to waste it pushing a boulder up a mountain.

#1 New York Times Bestselling Author
Host of the On Purpose Podcast
Creator of the Jay Shetty Certification School

Community Challenge

I want you to reply to this email right now with something you can’t control that you’re going to let go of, and something you can control that you’re going to use that energy on instead. I can’t wait to read what you write!

Last week, I talked about what the media gets wrong about love. I asked you to tell me what Hollywood misses about how love shows up in your life. The responses were powerful, beautiful, and occasionally fun and cheeky. 

Reader Karen spoke about how movies focus primarily on happy, loving couples, skipping over the times when life isn’t pretty and showing up is far more difficult than we can imagine. Karen wrote, “Last year, I had a major surgery and spent four days in the hospital. My husband took off work and was with me the whole time except for going home to sleep. There were days post-op he was doing the job of the nurse techs, like helping me with the bathroom visits and figuring out why the low oxygen alarm kept sounding off when I felt fine. He monitored everything done for me or to me during those hospital days. The nursing staff doesn’t always pay attention to patient allergies. My point is my husband went above and beyond the expectations of a marriage partner. I am very thankful to have that kind of love relationship.” I’m so grateful that you have that kind of love in your life, Karen. May we all find that level of strength in partnership.

Reader Louisa talked about how movies rarely depict how difficult it is to find love in your older years, saying, “Hollywood makes love seem like it should feel like puppies and rainbows when it’s really more like grumpy old dogs and cloudy grey skies (with moments of tail wags and sunshine) I hear youhere’s to hoping for more tail wags and visits to the dog-friendly beach, Louisa!

Reader Kimberly made me smile with this one: “Tonight, for dinner, my husband made artichokes. He gave me the perfect one, and he took the one that was misshaped. When he did it, I told him, ‘That’s what love looks like.’

Thank you to everyone who responded to the last email. I appreciate all of you for taking the time to share your stories with me.

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