Managing stress and anxiety during an uncertain time means using simple, daily tools, controlled breathing, a steady routine, movement, sunlight, and a deliberate focus on what you can actually control, to calm your nervous system and keep your mind steady when the world feels out of your hands. I sat down with Taylor Somerville to talk through it during the COVID-19 lockdown. In this How 2 Tuesday Taylor shares the practical habits anyone can use to settle anxiety and stay grounded when circumstances are stressful and uncertain.
Listen now: press play in the player above and follow along.
You manage it with daily tools rather than waiting for the stress to pass. Taylor's approach centers on controlled breathing to calm your nervous system, a consistent daily routine to create stability, regular movement and time outside in the sun, and a deliberate focus on what you can control instead of what you cannot. Stacked together, these habits keep your mind steady even when the situation around you is not.
Slow, controlled breathing directly calms your nervous system. When you lengthen your exhale and breathe deliberately, you shift your body out of the fight-or-flight state that drives anxiety and into a calmer, more in-control state. It is a tool you carry everywhere, costs nothing, and works in minutes. Taylor walks through how he uses breathwork in the episode.
A routine creates a sense of control and normalcy when everything else feels uncertain. When you cannot control the outside world, you can control your morning, your meals, your work blocks, and your bedtime. That structure gives your mind something stable to hold onto and reduces the constant low-grade anxiety of an unstructured, unpredictable day.
Yes. Movement is one of the most reliable ways to lower stress and lift mood. It burns off the physical tension that anxiety creates, releases feel-good chemistry, and gives you a sense of accomplishment and control. It does not have to be intense, a daily walk, some bodyweight movement, or any consistent activity makes a real difference. Taylor explains how he fits it in during the episode.
Start by separating what is in your control from what is not. You cannot control a pandemic, the news cycle, or other people, but you can control your breathing, your routine, your movement, your information intake, and how you treat the people around you. Pour your energy into that list and consciously let go of the rest. That shift is one of the most powerful ways to reduce anxiety.
Getting outside in natural light helps regulate your sleep and your mood, and it breaks the cycle of being stuck inside with your worries. Sunlight supports your circadian rhythm and your overall sense of well-being. Even a short time outdoors each day, moving and breathing, can meaningfully lower stress. Taylor talks about why he prioritizes it in the episode.
Here are the practical tools Taylor Somerville uses to stay steady.
I walk through each of these in detail in the episode. Press play in the player above.
When the COVID-19 lockdown hit, a lot of people were carrying real stress and anxiety, and I wanted to bring in someone with practical tools rather than platitudes. Taylor Somerville works with people on exactly this, and his message is simple: you have more control over your stress than you think, through a handful of daily habits. Press play in the player above.
Taylor starts with breathing because it is the fastest way to calm your nervous system. Slow, deliberate breaths with a long exhale move you out of fight-or-flight and into a calmer state, and you can do it anywhere, anytime, for free. He walks through how he uses it in the episode.
When you cannot control the outside world, you control your day. A steady routine, daily movement, and time outside in the sun stack together to keep your mind and body steady. Taylor explains how these simple, repeatable habits make a real difference in the episode, so press play in the player above.
The idea that anchors everything Taylor shares is to separate what is in your control from what is not, and to pour your energy into the first list while letting go of the second. It is a simple shift, but it is one of the most powerful ways to reduce anxiety in an uncertain time. He gets into how to practice it in the episode.
You do not have to wait for stressful times to pass to feel steadier. Breathe, build a routine, move, get outside, and focus on what you can control. These are tools anyone can use, in any uncertain moment, to take back a sense of calm. Press play in the player above.
Taylor Somerville · Symmetry · stress management · anxiety · breathwork · daily routine · exercise · sunlight · mental health · controlling what you can control · COVID-19 · How 2 Tuesday · Saltwater Experience
How 2 Tuesday is my weekly series where I break down one fishing skill at a time, from knots and casting to gear, tactics, and the habits that make you a better angler. Watch and listen to every How 2 Tuesday episode from Tom Rowland.
I'm Tom Rowland, a professional fishing guide based in the Florida Keys, host of the Tom Rowland Podcast, and the longtime host of the Saltwater Experience television show. On the podcast's How 2 Tuesday series I break down one practical skill or lesson at a time, from fishing technique and gear to the habits that make you a better angler, in short, focused episodes you can put to use right away.
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