I feel so thankful we’re living in a time where you can openly talk about having anxiety, or sad spells, or just not feeling yourself without shame and judgment. You won’t find that here, anyway. A couple of weeks ago, I had a pretty bad (for me) anxiety attack when Grey was at one of his after school activities. It was hot and noisy, I felt overwhelmed and irritable. The coach was asking if we wanted to take a picture, only, I couldn’t hear her, and I couldn’t respond. It was like I was paralyzed in that moment, watching myself debilitated by anxiety. Thankfully, Jon was there, and I was able to duck outside and catch my breath. Here are a few sure-fire tools I use in moments like that, and I hope one or two resonate with you if you’re feeling overwhelmed:

1. One Easy Task.

Our brains release dopamine when we achieve goals (and it doesn’t discriminate from big or small ones). So if we want to change our state, finishing one easy task on our to-do-list allows us to move on to harder ones, or simply change the trajectory of our thoughts and our day in mere minutes.

2. Have a Glass of Water.

Research shows that even mild dehydration can alter our mood and cause irritability. When we drink water, it sends aid to every part of the body – boosting metabolism, cognition, flushing toxins, and even helping us to feel more alert.

3. Gratitude, & GO.

One of my favorite ways to snap out of a negative loop or anxiety riddled day is to list out some of the things I’m grateful for, then act on them. Yesterday, I was thankful for a friend who always takes time out of her week to email me an article she thinks I might like. So I went to our stationery setup, found a fun card, and snail-mailed her a note of gratitude. Taking stock of what you’re thankful for is great, but acting on it and going a step further truly impacts your day for the better and shifts your mood to see the good.

4. Ten Minute Timer.

We can all carve out ten minutes, especially when we’re feeling “off” or overwhelmed – and if we choose the right way to spend it, it pays in dividends. Let’s say you’re slipping down the rabbit hole of anxiety and fear-based thinking; rather than allow yourself to keep spiraling, set your timer for ten minutes. Stop whatever it is that you’re doing, and give yourself the grace of a much-needed (and deserved) break. For me, I have used that slot to pick up a book (bonus points for escapism in the form of a mystery or anything you can lose yourself in). Another fail-safe option is to put on a playlist that joy-jolts you back in motion. I also love to go outside, and stand in the grass barefoot, basking in the sun and noticing the nature around me (it’s called grounding and has some exceptional benefits!)

5. Volunteer

Jon jokes that every time I get home from what Grey calls “lunch manager duty”, I’m on a high. And he’s absolutely right. When you do something good for someone else, your brain’s pleasure centers light up, releasing endorphins and producing this high. Serving as a kindergarten lunchroom volunteer whenever I get a free slot in my schedule has been such a cup-filler. I know not everyone can do this in terms of donating time. But maybe for you it looks like calling an older relative and taking a few minutes to let them know they’re on your mind. Or sending a donation to a charity close to your heart. Even offering to help with a friend’s resume, or dropping off a treat to the neighbor. You can’t feel bad when you’re doing good!

6. Movement.

When all else fails, move your body. It can be as structured as hitting play on a workout video, or as gentle as taking a walk around the block. Heck, even standing up for a nice, restorative stretch. Have you ever finished a workout and thought, gee, I wish I never did that? Me neither. Any kind of purposeful movement will enhance your mood, and has even been proven to combat stress, anxiety and depression. The endorphins you get in exchange for your movement are such a powerful reward!

And if you try all six and still need a boost, send me a note. Life is too short not to smile today, and I have an arsenal of silly memes and sweet suggestions to make you do just that 💙.