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Simple Steps That Can Help Heal Us
by Liz Jorgensen
At a time when many adults and young people are feeling anxious and unmoored, I wanted to share a few evidence-based steps we can all take to soothe our weary nervous systems. As I write these, I’m also reminding myself to practice them daily—because my own “monkey mind” often latches onto worries about things I can’t control. These practices aren’t about perfection—they require the willingness to restart and repeat, again and again.
1. Limit screen time of all types.
The evidence is mounting: many of us may be experiencing cognitive and emotional symptoms related to screen overuse. The more we scroll, refresh the news, or loop through social media, the more anxious, distracted, and disconnected we feel. While young people are particularly vulnerable, adults are affected too.
On a recent camping trip, I went five days without my phone and felt amazing. That experience reminded me how even small, intentional breaks from screens can noticeably reduce stress and anxiety.
Yes, it’s hard to limit screen time—but if we’re not mindful, we can easily slip into a cycle of overuse.
Tips:
- Place your phone out of reach while reading, working, being with others, or spending time outside.
- Delay looking at your phone in the morning. Instead, be present: play with your pet, savor your coffee, step into your day without a screen and notice how you feel.
2. Spend time outdoors each day.
Sunlight and fresh air—even for short periods—can lift your mood. Whether it's a walk, sitting on a bench, or just stepping outside for a few breaths, nature has a calming, grounding effect.
3. Practice simple mindfulness.
You don’t need to meditate for 30 minutes to feel the benefits of mindfulness. Small moments of intentional presence matter.
Try:
- Listening to music without also scrolling or multitasking.
- Truly savoring your food or drink.
- Giving your full attention to a pet, a loved one, or the view outside your window.
Even brief moments of presence can have a calming and cumulative effect on your mood over time.
4. Use simple breathing techniques to calm anxiety.
One of my favorite go-to practices is a 5-5-5 breath:
- Inhale for a count of 5
- Hold for 5
- Exhale for 5
- Repeat this cycle 5 times.
It helps me feel more grounded, releases excess CO₂ and cortisol, and can even help lower blood pressure. There are many other effective breathing techniques out there—experiment and find one that works for you.
5. Notice and improve your self-talk.
Becoming aware of automatic thoughts and inner criticism is at the heart of Cognitive Behavioral Therapy (CBT). While it takes time and commitment, observing and gently correcting our negative self-talk can significantly shift our emotional state.
The goal isn’t to avoid difficult thoughts—it’s to step back from them, question them, and replace them with more compassionate, helpful messages.
6. Build a gratitude habit.
Even amid real stress or grief, practicing gratitude helps us reframe our mindset. Research shows that regularly naming the good things in our lives—even small ones—can counteract negative self-talk and reduce emotional overwhelm.
Gratitude doesn’t erase pain, but it creates space for hope and resilience to grow.
Wishing you peace and calm,
Liz
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