Calm Down -

Demanding yourself to "stop it" rarely works. Instead, try using positive affirmations like "I am safe," or "I choose peace over turmoil" . Remind yourself that you are doing your best, and in this moment, that is enough. The Bottom Line

If racing thoughts are keeping you up at night, your brain is likely trying to "hold onto" everything so you don't forget it. By writing down every worry, to-do, and regret in a mental dump list , you’re telling your brain, "I’ve got this recorded; you can let it go for now" . 5. Be Kind to Your Inner Child calm down

When you’re stressed, your breathing becomes shallow, signaling your body to stay in "fight or flight" mode. You can manually override this by using the : Inhale quietly through your nose for 4 seconds . Hold your breath for 7 seconds . Demanding yourself to "stop it" rarely works

Here are a few science-backed ways to find your quiet in a loud world. 1. Master the "Relaxing Breath" The Bottom Line If racing thoughts are keeping

forcefully through your mouth (making a "whoosh" sound) for 8 seconds . 2. Try the 5-4-3-2-1 Grounding Method

Sometimes, you just need a literal change of scenery. Stepping outside for a brief walk in nature can lower cortisol levels and restore your mind. If you can’t leave, try "scenting" your space with lavender or dimming the lights to create a "calm zone". 4. Write a "Mental Dump List"

When your mind is spiraling into the future or the past, use your senses to pull yourself back to the present moment. Identify: things you can see 4 things you can touch 3 things you can hear 2 things you can smell 1 thing you can taste 3. Change Your Environment