Shifting Out of Worry and Back to Breathing

As a solo mama with dreams for myself and my son, it is not uncommon for me to find myself treading water way out in the sea of anxious thoughts and endless what-ifs.

I believe in vibrational attractionsVibrational attraction refers to the principle that individuals and experiences with similar energetic frequencies are drawn to one another. It suggests that the energy we emit through our thoughts, emotions, and actions can magnetically attract corresponding energies into our lives., so I want to return to a state of optimism and love as soon as I can. When I feel the weight of worry and overthinking start to overtake me, I have discovered the power of “the pause.” It is in these moments when I consciously step back, take a deep breath, and shift myself out of my mind chaos.

How do I do this? I have an arsenal of activities that work for me:

1. Practice deep breathing exercises or meditation to calm the mind and reduce anxiety. With every inhale, I invite in peace, and with every exhale, I release the worries that have ensnared me.
2. Get moving. Go for a walk to release endorphins and boost my mood. Spend time in nature to recharge and gain a fresh perspective.
3. Practice gratitude by writing down or reflecting on things I am grateful for right in the moment.
4. Send a text or call one of my supportive friends to gain a little perspective on my mental poppycock.
5. Listen to uplifting and positive music that resonates. Good songs for these 5-minute sing and dance parties for me include:
   • “Happy” by Pharrell Williams
   • “Roar” by Katy Perry
   • “Brave” by Sara Bareilles
   • “I Will Survive” by Gloria Gaynor
   • “Beautiful” by Christina Aguilera
   • “Eye of the Tiger” by Survivor
   • “Three Little Birds” by Bob Marley
   • “Unwritten” by Natasha Bedingfield
6. Read inspirational quotes, an article or book passage that is uplift ing and provides motivation. I’ll grab one of the following books off my shelf and flip to a random page for inspiration:
   • “The Alchemist” by Paulo Coelho
   • “Big Magic: Creative Living Beyond Fear” by Elizabeth Gilbert
   • “The Four Agreements” by Don Miguel Ruiz
   • “Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead” by Brené Brown
   • “The Power of Now: A Guide to Spiritual Enlightenment” by Eckhart Tolle
   • “The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life” by Mark Manson
7. Engage in some “laughter therapy.” I will find clips of comedians on YouTube or if I’ve got more time, enjoy a whole movie. Some suggestions:
   • “The Pursuit of Happyness” (2006)
   • “Eat Pray Love” (2010)
   • “Rocky” (1976)
   • “Julie & Julia” (2009)
   • “Little Miss Sunshine” (2006)
8. Write down immediate worries and concerns in a journal to gain clarity and perspective. I ask myself: What is the root cause of my worries? Are these concerns based on reality or are they mere projections of my mind?
9. Engage in activities that bring joy and help shift focus away from worries. I’ll take a 20-minute creative “time out” for painting, dancing, singing, or collaging.
10. Practice mindfulness by focusing on the present moment and letting go of worries. I lie down on the couch for a 15-minute meditation session. And if I fall asleep, so be it. Clearly a nap was needed by the body.

Within this “time out,” I remind myself that the worries and fears rarely come to pass. That the present moment is where my power lies, and I can choose to let go of the mental burdens that weigh me down.

Experiment with different techniques and activities until you find what helps you shift out of a worry state and bring more positivity into your life.

By focusing on the present moment and taking action, I strip away the power of anxiety and reclaim control over my life.