Oh no, I see those tense shoulders and jittery fingers – worry’s insidious grasp has us again. That determined army of anxious thoughts stomping through our minds….it can really throw us off our game. Don’t fret, beloved, together we can break worry’s exhaustive cycle. I don’t know about you, but worry can take a hold anytime and anywhere, and it’s our job to fight it off and keep it moving. Let me share 5 techniques I use to  restore peace, because peace is so necessary to life.

First, get moving! While I’m not out running marathons, ten minutes of focused exercise works wonders. Take a brisk walk outdoors and tune into the feeling of your feet hitting the ground and the wind in your face. Or hula hoop! Keeping that hoop swirling around your hips takes serious concentration. I’m no hula expert, but I can click on a video and practice some belly- dancing or free form movement.  Bonus – it’ll get those feel-good endorphins flowing. Any physical movement that absorbs your attention can ease the mind. You’re so busy concentrating on the movement that the worry can drain away.

If you would rather try something a little less “jumping about”, but still soothing, try yoga or tai chi. The slow, graceful movements and deep breaths force you to direct all your mental energy into your body. Focused breathing keeps you in the moment, and your mind can’t easily run away with intrusive thoughts. Anxiety can’t creep in when you’re intentionally centered and balanced, even if just for minutes. Sometimes all you need is a few brief moments of relief.

Let’s take a look at meditation. It’s very simple.  Sit comfortably and train your mind to acknowledge worried thoughts then gently return focus to your breathing. Like building a muscle, you strengthen your ability to let triggers come and go with ease. There are so many apps that have awesome guided meditations: grab your phone, close your eyes and take a mini-vacation.

How about progressive muscle relaxation techniques? Tense and relax different muscle groups – it takes real concentration! And maybe throw in some deep breathing exercises too – inhale through the nose, exhale slowly from the mouth. Add a 5 second hold and 10 second exhale if you want to get fancy!

Listen, we all have worries.  The key is to not let it overwhelm us and take over our lives. Taking a brief mental break using these methods can de-stress and provide perspective. Getting out of our heads is totally allowed, beloved. Now go forward and show those anxious thoughts who’s boss.