8. Practice Gratitude
Think of one or two things you’re grateful for, no matter how small. Gratitude can shift focus away from what's troubling you.

If things feel too overwhelming, it’s important to seek professional help or talk to someone trained to help. You don’t have to face it all alone.

7. Do Something Physical
Exercise, stretch, or even dance. Physical activity releases endorphins, which can help improve your mood.

6. Write It Out
Journaling can be therapeutic. Write down everything you're feeling, even if it’s messy. Getting it out can bring clarity.

5. Distract Yourself
Watch something funny, listen to uplifting music, or dive into a book or hobby. It’s not about avoiding the issue, but giving yourself a mental break.

4. Talk to Someone
Reach out to a trusted friend, family member, or professional to vent or seek advice. Sometimes just speaking out loud can lighten the load.

3. Change Your Environment
Move to a different room, go for a walk, or even step outside for fresh air. A physical change often helps reset your mind.

1. Pause and Breathe
Take a few deep breaths to calm your body and mind. Try the 4-7-8 technique: inhale for 4 seconds, hold for 7, and exhale for 8.

2. Acknowledge Your Feelings
It’s okay to feel upset or overwhelmed. Give yourself permission to feel without judgment.