🧘 1. Slow things down right now
• Take a deep breath — in through your nose for 4 seconds, hold for 2, and out slowly through your mouth for 6.
• Do that a few times; it signals to your body that you’re safe, even if your mind is racing.
🧩 2. Narrow your focus
When everything feels like “too much,” your brain tries to juggle it all at once.
Try writing down:
• Just one thing you can do in the next 10 minutes.
• If that’s too much, even something as small as “get a glass of water” or “stand up and stretch.”
Taking small, doable actions helps you regain a sense of control.
🕰️ 3. Reframe “running out of time”
Anxiety often tells us we have to do everything right now.
Ask yourself:
• “What really matters most today?”
• “What can wait until tomorrow?”
Often, we discover we’re holding ourselves to impossible standards.
~ Joe Gradia