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00:00:00 Hello listeners

00:01:59 BELLY BREATHING

00:07:38 THE 5-4-3-2-1 GROUNDING TECHNIQUE

00:13:09 HAVE A MANTRA

00:18:41 SCAN YOUR BODY

00:26:58 LAUGHTER MEDITATION

00:31:43 LOVING-KINDNESS MEDITATION

• Easy, everyday lifestyle changes can make a big difference with anxiety and overthinking. An obvious area to examine is whether you’re having too much caffeine. Try to limit yourself to four hundred milligrams daily.

• Everyone worries, so at least do it strategically by scheduling worry time. Keep a worry journal so that instead of fighting worry, you postpone and contain it, tackling it on your own terms.

• Practice gratitude daily to gently shift your perspective to focus on everything that is going well in your world. Use a journal or write thank-you notes to people who have shown you kindness.

• Mental anchoring is a technique that, once established, can be used as often as you like to help ground and calm you. Choose an anchor, choose a desired state, then connect the two during visualization so that revisiting the anchor brings you back to that state of mind.

• Have a consistent morning routine where you focus on good food, nature, healthy habits, and quiet contemplative time where you set your intention for the day. Make sure you’re hydrated, since dehydration can elevate cortisol levels.