7 Practical Ways To Feel More in Control
Some days, life feels like a total mess, right? Like everything’s spinning, and you’re just holding on for dear life. Here’s the truth—you can’t control it all (oh, how we wish!). But you can take a few small steps to feel a little more grounded. Turn down the outside noise, and give yourself space to hear your own thoughts. Need a starting point? Here are 7 super doable tips to help you get back on track when things feel out of whack.
1. Take charge of what you can control.
Sounds obvious, but seriously, why stress about stuff you can’t fix? Start small. Choose what to watch (hint: maybe less doom-scrolling). Decide who’s worth your time and energy (negative vibes? Nope). Maybe your family is out of control. Stop trying to control the situation and realize that other people have autonomy and free will. Let go of everything beyond your control and loosen your grip. Break it down moment-to-moment—little decisions can give you big relief.
2. Do one small thing (yep, just one).
Here’s a trick: When everything feels too much, tackle one tiny thing. Like, get out of bed. Take a shower. Stretch. Go for a 5-minute walk. Done? Cool. Now, maybe do another thing. Little actions add up, and suddenly, you’re moving forward without even realizing it.
3. Unplug from digital overload.
Social media, emails, news—it’s a lot. And it’s hard to feel in control when your brain’s in a million places. Studies show that social media wreaks havoc on our mental health. In fact, excessive social media use has been linked to insomnia, depression, anxiety, and even mental fatigue. While you might not think too much of your daily Facebook visit or Instagram doomscrolling session, your brain probably feels other words. So, take a break. Put the phone down and get off social media (yes, even TikTok!). Rediscover how nice it is to focus on one thing at a time—like life.
4. Step back & hit reset.
Sometimes “stepping back” feels impossible—but hear me out. Stepping away from the stress (even for a bit) can totally reset your headspace. Whether it’s a tough convo, a never-ending task, or something weighing heavily, permission to pause is the best gift you can give yourself. Stepping back and taking a break doesn’t mean you’re giving up. Sometimes, the only way to get through something is to surrender, regain your strength, and then charge back into the fray.
5. Find joy in simple things.
Not everything in life has to pass some “productivity” test. Just do something that makes you happy. Dust off an old hobby, snuggle with your pet, or just zone out to music. Call a friend and invite them over for lunch or even a nice chat. Go outside and stop and smell the roses—or whatever other flower that catches your eye! It’s not wasting time—it’s recharging.
6. Feel your feelings.
Suppressing emotions? Don’t. According to Psychology Today, stuffing your feelings down can harm both your mental and physical health, leading to stress, hypertension, and even depression. It’s okay to feel mad, sad, or whatever else your heart’s throwing at you. Write it down, vent to a friend, or just sit with it for a minute. Processing your feelings is like clearing out the clutter—it makes space for new, better energy.
7. Curate your space for peace.
Look around. Is your space stressing you out? A little tidying, organizing, or even lighting a calming candle can do wonders. Your environment sets the tone, and a little peace around you can lead to a lot more peace inside. Take some time to dust off your desk and declutter it. Maybe all those knick-knacks look nice, but they could be stressing you out. Or maybe your desk or drawers look fine on the outside but need some TLC on the inside. Whatever the case, identify stressors in your environment. Then don’t just grin and bear it. Clean, declutter, and reorganize! Your brain will thank you!
Listen to the full episode of Senior Fitness with Meredith below.
Life will always be a mixed bag of things you can and can’t control. The secret? Start small, do what you can, and don’t forget to take moments for yourself. Because sometimes, those little steps are all it takes to turn chaos into calm. Which one of these tips are you trying today?
Connect with Senior Fitness with Meredith
Join the conversation by visiting our website at seniorfitnesswithmeredith.com. There, you’ll find a growing library of free exercise videos, all our podcast episodes, and much more.
More Easy Ways to Relieve Stress
- Exercise: We all know that working out regularly can help us stay in shape. But did you know it can also improve your mood and help you feel more in control? Working out releases feel-good chemicals in your brain that can raise happiness and reduce anxiety. Plus, it can boost your energy and help you get better sleep! In other words, there are more reasons to work out than to be a couch potato!
- Stretch: When we’re stressed, our muscles tend to tense, which can lead to headaches and back pain. Stretching is a great way to relieve tension and stress. Plus, it’s a small thing you can do to feel more in control! Try to do a 20 to 30-minute stretching session at least three times per week. If you’re busy, a 5 or 10-minute stretching session will do!
- Eat right: We can’t control a lot in life, but we can control what we consume, from content to food. When stressed, we’re often tempted to stress eat. Sadly, we don’t want to binge on veggies or fruits. No, we want to reach for some cake or chips. However, a healthy diet is good for more than just your body. It is also good for your brain! Try to eat a diet full of whole foods, like fruit, vegetables, whole grains, nuts and seeds, and fish.
- Take a break: When we’re overwhelmed, we don’t want to let go. We want to keep pushing ourselves until we’re out of the storm and in an oasis of calm. However, taking breaks is good for you. They can reset your mood and reduce stress. Plus, taking a step back can actually improve your productivity. So, the next time you feel totally overwhelmed and out of control, step away from whatever you’re doing and give yourself a nice little brain break.
- Laugh: Yep. One of the easiest forms of stress relief is laughter. The next time you feel totally out of control, don’t get sad or depressed. Laugh! Watch a comedian or a funny sitcom. Or get in touch with one of your friends who missed their calling as a comedian. Whatever the case, try to find the positive in life. Then let go and laugh!
Popular Articles About Mental and Emotional Health
Originally published June 04, 2025
Author(s):
