Sound Mind

State the emotions you are feeling as words, e.g., “I feel angry and worried right now.” (Say it aloud to yourself.)

Put something that is out of place back where it belongs — physical order can help create mental order.

Ask yourself, “What’s the worst that could happen?” Then, “How would I cope if that happened?” Answer both questions.

Take a break from actively trying to solve a problem and let your mind process it in the background.

Forgive yourself for not anticipating a problem that occurred.

If a past mistake is bothering you, make an action plan to prevent it from happening again — write three brief bullet points.

Ask yourself if you are jumping to conclusions. Are you assuming someone is upset with you without knowing for sure?

Ask yourself if you are catastrophizing — are you treating something unpleasant as a disaster when it might just be difficult?

Forgive yourself for not handling a situation ideally, especially in relationships. Ask: What is the best step forward now?

If someone’s behavior has triggered anxiety, accept that you may never fully understand their reasons or background.

Recognize if your anxiety stems from a suggested change or planned adjustment. Understand if you tend to perceive changes as threats.

Accept the gap between your real self and your ideal self — this is true for nearly everyone.

Question your social comparisons. Is it fair to compare yourself only to the most successful person you know?

Think about what’s going right in your life. This can help rebalance your thoughts if anxiety is skewing your perspective.

Try gentle distraction by focusing on something you’re interested in. Be patient with yourself if intrusive thoughts continue.

View your current situation from a future perspective, e.g., six months from now. Does the issue feel smaller from that distance?

Imagine your “worst nightmare” happening — your partner leaves, you’re fired, or face a health issue. How would you cope? What steps and support would you use?

If you’re imagining a negative outcome to something you’re considering, also imagine a positive outcome.

Jot down three things you previously worried about that never came to pass.

Jot down three things you worried about in the past that did occur but were not nearly as bad as you imagined.