3 Proven Ways to Reduce Fear, Anxiety, and Stress
This guide offers actionable strategies to shift your mindset, regain emotional balance, and create positive outcomes, even in uncertain times.
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We’re living in challenging times. From mass shootings to wars to inflation, the world feels like it’s spinning out of control. Add the pressures of our personal lives, and it’s no wonder so many of us feel helpless, overwhelmed, and consumed by fear and anxiety.
But it doesn’t have to be this way.
I’ve developed three powerful strategies to reduce fear, anxiety, and stress that I rely on to protect my mental health while staying informed about what’s happening in the world. These methods allow me to focus on what I can control—and let go of what I can’t.
My personal motto, and one I encourage you to adopt, is simple:
“I control what’s within my power and let the rest go.”
Below, I’ll walk you through my proven three-step process for doing just that, adapted from a key lesson in my upcoming book, All the Things I Wish I Knew.
The Root of Anxiety: Focusing on What We Can’t Control
Stress and anxiety often build when we fixate on things outside our control. Whether it’s a curveball life throws at us, a triggering situation, or a fear-inducing event, the key is to ask yourself:
What do I control?
This question shifts your perspective and activates your problem-solving mindset. It reminds you that no matter how overwhelming things seem, there’s always something within your power to influence.
Let me break down the process into three actionable steps:
Step 1: Identify the Problem
What’s causing you stress, fear, or anxiety? Take a moment to assess the situation.
What feels out of control?
What specific thoughts or fears are dominating your mind?
Write them down. Getting clear on the problem allows you to separate what’s within your power from what isn’t.
Step 2: Ask Yourself: What Can I Control?
Once you’ve identified the problem, shift your focus to what’s within your control. Brainstorm solutions, actions, and possibilities. Write them down.
For example:
You always control where your focus goes.
You can visualize the best possible outcome and channel your energy toward that vision.
You can identify small, actionable steps to influence the situation positively.
This step is all about shifting from helplessness to empowerment. When you focus on solutions and possibilities, you naturally begin to detach from fear.
Step 3: Take Action
Now, it’s time to execute. Start working on the things you’ve identified as being in your control. The more you focus on these action items, the more momentum shifts in your favor.
The magic of this step is that as you focus on what you can control, you naturally let go of the rest. Anxiety fades, and you regain emotional and mental balance.
Applying This Process to Today’s Challenges
Let’s put these steps into practice to navigate the fear and uncertainty in today’s world.
1. What’s causing fear or anxiety for you?
Is it the news, current events, or personal stressors? Write down your internal dialogue and fears.
2. What can you control?
Here are some examples to get you started:
Limit your exposure to the news.
Focus your energy on positive outcomes.
Donate to causes that matter to you, such as The Red Cross or organizations making an impact.
Host a fundraiser or volunteer your time.
Mute triggering social media accounts.
Prioritize activities that bring you joy, like exercise, meditation, or spending time with loved ones.
Create your own list of 10 actionable items that you control.
3. Start executing.
Put your energy into these actions. Take the focus off the problem and pour it into solutions.
Regain Your Power
This simple but effective process puts the control back in your hands. By focusing on what you can influence, you not only reduce fear and anxiety but also create a ripple effect of positive outcomes in your life.
The next time you feel overwhelmed, remember: Control what’s within your power and let the rest go!
Let’s keep the conversation going—what’s one thing you’ve done recently to reduce stress or take back control? Share your thoughts in the comments or tag me on social media.
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About the Author: Sarah Centrella is a multi #1 best-selling author, master life coach, executive coach, speaker and the Founder of VIVIAMO.
Want to work with me? Schedule a 15-min consultation to see how my coaching can help you create and live your dream life!
This work is copyright protected 2025 Centrella Global LLC
