“Activities” doesn’t always have to mean get up and go do something. It can just be simple things that you tweak throughout your daily routine. Things that keep your mind in a positive space. It can be difficult to train your brain to think positive thoughts when you are all amped up. I know! Of course, it you are someone who like to get out and get moving, find an activity that clear your mind of all those stressors and gives you a fresh new mindset going forward in your day. Either way, here are some ideas that have been proven to be effective:

Thoughts: The “On The Other Hand” Shift- When a pessimistic or negative thought pops up, deliberately counter it by adding, “one the other hand [insert positive point here].” When I find myself in an unfortunate situation, I usually try to think of how it could be so much worse. There is always someone out there that has it so much worse than you. Then, when you get to thinking about it, you might realize, “Wow, what am I complaining about?” That’s where my mind usually ends up anyway. There is another approach you can take when you are feeling particularly agitated, and it’s the Best Possible Future: Set aside 15 minutes to visualize and write about your besst potential future to boost optimism. What are your goals and dreams? What do you need to do to achieve them? You can go as far as making a physical dream board with pictures, lists, and ideas posted on it. As you think of something, write it on your board. By pairing colorful imagery with your aspirations, you engage both the logical (left) and creative (right) sides of your brain, which helps you subconsciously recognize new opportunities. Incorporate these thinking techniques into your daily routine to promote a more peaceful and positive mindset. For moments when you need immediate relief from stress or anxiety, try one of the breathing techniques below to help calm your mind and body.

Breathing: Life can feel overwhelming sometimes, but taking a moment to simply breathe can make a meaningful difference. A few slow, deep breaths can help your body relax, calm your mind, and remind you to slow down. About three years ago when I was going through one of the most difficult times of my life, I learned that I was an angry person. I was introduced to mindful breathing techniques that really helped me out. I still practice these breathing techniques today when I’m feeling overwhelmed. The following are a few different techniques you can try:

‍ ‍4-7-8: This breathing technique as=cts as a natural tranquilizer for the nervous system, making it great for acute stress or helping you fall asleep. Inhale quietly through your nose for about 4 seconds, hold your breath for 7 seconds, exhale completely through your mouth (making a swoosh sound) for 8 seconds. Repeat this about 4 times.

‍ ‍Box Breathing (Square Breathing): Often used by emergency responders and athletes, this method balances your autonomic nervous system, regulates your heart rate, and boosts mental focus. Inhale slowly through your nose for 4 seconds, hold your breath for 4 seconds, exhale slowly through your mouth for 4 seconds, hold your lungs empty for 4 seconds. Repeat 3 to 4 times.

‍ ‍Cycle Sighing: A highly regarded technique that targets physical tension and is known for rapid stress reduction. Inhale a normal, deep breath through your nose, immediately take a second, shorter inhale to fully expand your lungs. Exhale very slowly and completely through your mouth. Repeat for 1 to 5 minutes.

‍ ‍Diaphragmatic (Belly) Breathing: When stressed, people often take shallow chest breathes. Belly breathing forces you to engage your diaphragm, allowing for a maximum oxygen intake and deeper relaxation. Sit or lie down in a comfortable position and place your hand on your belly. Breath in slowly through your nose, allowing your belly to push your hand outward while your chest remains relatively still. Exhale slowly through pursed lips, letting your belly fall inward. Repeat for 3 to 5 minutes.

My personal favorite is 4-7-8. It has worked wonders for me in the past and still does to this day. Not only for stress, but it helps me fall asleep when I have too much going on in my head. I’m one of those “over thinkers” so mindful breathing is very helpful for me when I’m a little too wound up.

Journaling is another outlet for stress and anxiety. It is a simple yet powerful way to slow down, reflect, and reconnect with yourself. By putting your thoughts on paper, you can gain greater self-awareness, relieve stress, process emotions, and support your overall mental well-being. It’s also a good way to track your mood and behavioral patterns. When I journal, I find myself getting lost in what I’m writing and before I know it, I’m 7 pages deep and feel a lot better. Also, writing about intrusive thoughts helps process trauma and reorganize feelings into a clearer narrative. I can attest to that. When journaling, there are different ways you can approach it. It depends on your style and what vibes with you for what you are looking to accomplish. Some popular journaling methods are:

Expressive Writing: Free-writing continuously for 5-10 minutes to vent pent-up emotions and thoughts. Expressive writing encourages you to freely explore your thoughts and emotions about challenging life experiences in a safe and personal way.

Guided Journaling: Guided journaling uses structured prompts/questions to help you reflect with purpose. These questions encourage self-discovery and make it easier to develop a regular journaling practice.

3-3-3 Journaling: This method is a simple daily practice that combines reflection with intentional planning. In just a few minutes each day, you’ll acknowledge your accomplishments, express gratitude, and identify your next priorities, helping you stay grounded and focused. For example; what are three things you accomplished, what are three things you are grateful for, and what are three things to focus on tomorrow?

Now that you are done putting your thoughts down on paper, lets take a walk to reflect and reset.

Walking: Let me tell you that walking has been a game changer for me here in the recent past. I found myself in some very frustrating situations at work that got my nerves in such a twist. I would get so irritated with a person that was pushing my buttons that I found myself just walking away. That’s right! I would walk away in the middle of this person creating an unhealthy work environment before I said what I really thought. There is a time and place for everything. It came to the point to where I cringed at the thought of going to work and dealing with this person. Even if they weren’t around me, I found myself stressing about them. So, I started walking when those thoughts took over. I would just stop what I was doing to go for a walk around work. I work in a large building, so it was easy to just start walking. Once I started doing this, I found myself a lot less angry and stressed because while I was walking, I was clearing my head of all the negative thoughts and replacing them with positive ones. But, just walking around when you find yourself in a stressful situation doesn’t have to be the only time you walk for good mental clarity. Having a goal to walk a little every day is a great way to find peace of mind as well as getting in shape. Walking with friends or in a group adds that positive social interaction and can help with self-esteem. Walking in nature is also a great way to stay grounded and there is something about fresh air that can really boost your mood.