Control What You Can: Coping with Stress in Uncertain Times

In the University of Minnesota Stress and Trauma Lab, Dr. Patricia Frazier and her lab members focus on understanding the psychological impact of stress and trauma. Although they study some expected negative outcomes, like depression and anxiety, they focus on factors that help us adapt to—and recover from—adversity. During these times of change and uncertainty, research like Dr. Frazier’s provides evidence-based practical strategies to help us navigate stress more effectively.

One of the core principles of Dr. Frazier’s work is the idea of controlling what you can during times of stress. Her team identified this factor as particularly important through many studies focused on what helps people cope most effectively with stress. After identifying this factor, they developed an online intervention that has been tested with thousands of students and found it to be effective in reducing stress and symptoms of anxiety and depression.

The notion of controlling what you can is, perhaps, deceptively simple. Nonetheless, in moments of high stress, Frazier’s research shows that it works to help us cope. But how does one best put it into practice?

According to Frazier, to practice the notion of controlling what you can, you should purposefully focus your energy and attention on aspects of a situation that are within your power to influence rather than allowing yourself to be consumed by what is beyond your control. In practical terms, ask yourself these questions.

• What has been causing you stress recently?
• What aspects of these situation(s) are out of your control?
• What aspects of these situation(s) can you control?
• Looking at the things you can control, what specific actions can you take?
  • If you have several action items, it may be helpful to prioritize them and even put them on your calendar.
• Reflect on what changed as a result of the actions you took.

If you catch yourself worrying about any of the things you can control, remind yourself that you have a plan for dealing with them. If you find yourself worrying about things you can’t control, remind yourself that worry won’t change the situation.

For instance, you may feel anxious about pursuing a research career given the changes occurring with federal research funding. Although you may not be able to prevent those changes, think about what you can control. You can join or organize a peer support group, attend campus meetings on the topic, participate in grassroots initiatives to advocate for what you want, and/or speak with trusted colleagues and advisors about the situation. These actions may not solve the issue, but they can help restore your sense of agency and reduce the emotional toll of uncertainty.

Research by Dr. Frazier and others consistently shows that people who focus on the controllable aspects of stressful situations report lower stress and anxiety. When so many in academia are navigating personal and professional upheaval, Frazier’s work serves as a reminder that we may not be able to change everything, but we can change how we respond: Control what you can!

Watch Dr. Frazier’s PSY 4521 Stress and Trauma lecture (10:47 min) about this research: