Скачать или смотреть DAY 1 | Stop Anxiety Spiralling in 10 Seconds | Nervous System Reset to Fix Panic Fast | 30 Tools

Your anxiety has a pattern interrupt. When your brain is stuck in catastrophic thinking and you can't think your way out, you can use your body to pull you back.

The tool: Look around. Find three things that are blue. Say them out loud. "Blue cushion. Blue mug. Blue book."

Why this works: Your default mode of rumination and worry can't run simultaneously with present moment observations. The moment you engage your brain in naming objects, you're literally interrupting any spiral imaginable by forcing your brain to switch mode.

If you need more: After naming three blue things, notice the texture of one. Shift to the temperature. Then listen for one sound. You've just climbed a sensory ladder, by progressively bringing your nervous system back into your control, pulling yourself out of thought and into your body.

A 2023 study in Frontiers in Psychology found that combining visual orientation with verbal labelling reduced anxiety symptoms by 43% in under 60 seconds.

The pattern: Overthinking keeps you in your head. Grounding brings you back into your body. Your body is always in the present. Your mind is pretty much always in the past or future. Choose to shift the focus to your body.

Day 1 of 30 | THE RESET
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Tomorrow: Day 2. Can't make decisions? Your gut already knows.

#anxietyrelief #overthinking #groundingtechniques #mentalhealthtools #nervousystemregulation