The coronavirus pandemic is bringing on a lot of fear for people, especially over the unknown. You might dismiss that problem in the grand scheme of things, but uncertainty can truly take a toll on your mental health.

Feeling helpless, scared, worried, avoidant or out of control are normal and expected reactions to sudden change, tragedy or overwhelming stressful experiences, said Beth Marnix, a licensed clinical psychologist and the co-owner of Bright Light Counseling Center in Austin, Texas, and Chicago.

Because of this, you may experience symptoms of anxiety, depression or burnout, added Kathleen Dahlen deVos , a licensed marriage and family therapist in San Francisco. Those issues can present as fogginess, irritability, low energy or insomnia.

Fortunately, experts say there are ways to manage your emotions and feel more in control of your life during the uncertainty of the pandemic. Here are a few practical steps you can take:

1. Identify what you can control in your own life.

Living through a global pandemic may have you feeling more helpless than ever, but its crucial to remember that so little of life was ever in our control to begin with, Dahlen deVos said.

Rather than dwelling on uncertainty, consider what is within your power. Any time you feel anxious, Dahlen deVos suggested asking yourself three questions: What is my intention at this moment? What actions would I like to take right now? How can I respond to this trigger/event/pain/uncomfortable emotion?

Focusing on your intentions, actions and responses can shift your nervous system from fight-or-flight mode back into rest-and-digest mode, she said. From there, you can make decisions from a place of calm instead of panic.