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Discover different activities that can help you take steps toward better mental health.

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Manage Anxiety & Overthinking

Finding ways to settle your mind can make life feel lighter and more balanced. Try activities and tools to help manage anxiety & overthinking.

Showing 1–8 of 8 results for “Trauma" and "Manage Anxiety & Overthinking”

Care for Your Mind + Body Manage Anxiety & Overthinking

Stay current on healthcare and be open with your doctors

See your doctor(s) for regular check-ups. Doing this can catch conditions before they become bigger issues. Make a habit of sharing your questions and concerns so you know what you’re dealing with, and can get the help you need. If relevant, consider what long term and end-of-life care options are important to you, and tell a trusted loved one. Though it may be difficult to think about, it’ll provide relief to know you’ve communicated your wishes in advance of any emergency situations and will prevent them from being put in difficult positions later.

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Try journaling

Manage Anxiety & Overthinking Practice Mindfulness
Try journaling

Write about how you’re feeling—not only what makes you happy, but also what triggers stress or pain. Experiencing a range of emotions helps regulate stress response, which can mean a healthier immune system. Journaling can also help you take action—you can identify things you want to do more or less of, identify situations you want to change or get help with, and figure out ways to deal with stress in the moment if you know what situations to look out for. While it is tempting to just use your computer, it can be more beneficial to go back to the old pen and paper. The good news is, you only need to journal a few times a week, for 10-20 minutes to get benefit.

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Try talking about it

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Try talking about it

It might be that talking about what you're going through is the last thing you feel like doing. Or, it might be that you don't feel like talking to your loved ones about it. Ironically, this is usually a sign that getting something off your chest may be essential to healing. Consider asking a therapist or someone you trust to be a sounding board for you. You only need to start with one person.

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Reduce Stress Manage Anxiety & Overthinking Practice Mindfulness

Try the 5-4-3-2-1 relaxation and grounding technique

Relaxing can help counter a fight-or-flight stress response. The 5-4-3-2-1 technique is one approach you can try. To do this, pause for a moment to take notice of your surroundings, Ask yourself a series of questions, counting down from 5: 5) What are 5 things you can see? 4) What are 4 things you can feel? 3) What are 3 things you can hear? 2) What are 2 things you can smell? 1) What is 1 thing you can taste? This method helps you focus on your body, and grounds you in the moment.

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Reduce Stress Manage Anxiety & Overthinking Practice Mindfulness

Try the 4-7-8 relaxing breathing technique

Breathing exercises are a small but powerful way to relax and decrease stress no matter where you are. The 4-7-8 approach is one technique with powerful benefits—it can calm your mind, manage a fight-or-flight stress response, and even help you sleep better. You can feel calming effects in the moment, and when done regularly the benefits can be even greater. As you do it more often, your body will start to incorporate it automatically. Experts recommend doing three cycles twice a day to make it a habit. Follow these 3 steps to complete one cycle: 1) Inhale through your nose for 4 counts, 2) Hold your breath for 7 counts, 3) Exhale through your mouth for 8 counts.

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Try some breathing exercises

Reduce Stress Manage Anxiety & Overthinking Practice Mindfulness
Try some breathing exercises

Breathwork, or consciously controlling your breath, is easy way to relax that you can do almost anywhere, and anytime—even when other aspects of life might seem out of control. The practice has existed for thousands of years, and there are many different approaches you can experiment with. Belly breathing is a great basic you can start with, and even just noticing the quality of your breath during the day is a great way to focus inward and away from all the thoughts in your head.

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Reduce Stress Manage Anxiety & Overthinking Practice Mindfulness

Stop and observe your breath

Take a few minutes (even just 5-10) to sit in silence and focus solely on your breath as you inhale and exhale. This is a simple way to calm your mind and body and can help shift your focus to the present moment and give your mind a rest from negative thoughts. It may take some practice, so don't beat yourself up if you catch your mind wandering—noticing when this happens is actually a great sign. All you have to do is refocus and keep going, which is a skill in itself.

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Go for a walk

Care for Your Mind + Body Reduce Stress Manage Anxiety & Overthinking
Go for a walk

Walking might sound almost too easy to be effective, but it elevates your heart rate enough to count as exercise and also has some amazing benefits. Research shows it can boost your mood, energy level, creativity, and productivity, making it a perfect way to clear your head and take a break. It can also help to reduce symptoms of depression, strengthen your immune system, and improve heart health. This makes it a great habit to stay physically and mentally strong so you’re better equipped to deal with stress.

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