mental health

By: Emily Walden, PhD

Children’s mental health awareness weeks were initiated by parents, healthcare providers, and other supporters, beginning in the 1990s, to increase understanding of the specific mental health needs of youth. In 2004, the National Federation of Families established Children’s Mental Health Awareness Week, and about a year later, the Substance Abuse and Mental Health Services Administration (SAMHSA) declared National Children’s Mental Health Awareness Day. Though “Awareness” is still used by many, some have begun calling this an “Acceptance Day,” to decrease stigma for mental illness, or an “Action Day,” as a call for more direct and efficient steps to immediately reduce suffering and increase positive support for children. In 2026, this day falls on Thursday, May 7th.

Toolkits to support parents/caregivers, therapists, schools, and other individuals and agencies who provide services to children are available from multiple national organizations, including SAMHSA and the National Child Traumatic Stress Network (NCTSN). Local resources for this day are provided by the Oregon Family Support Network (OFSN), which is hosting events for families and a resource fair in Salem on May 9th and Eugene on May 16th; the Tillamook County Suicide Prevention Coalition, which is helping children and teens make self-care kits on May 7th; and Albertina Kerr, which is hosting a talk about neurodiversity and mental health needs for children and teens in Portland on May 26th.

Awareness includes understanding:

1. The prevalence of mental health needs in youth. For example, a recent study by the Oregon Health Authority (OHA) of 6th-, 8th-, and 11th-graders found that, in the past year, 12% reported self-harming, 12% reported considering suicide, and 3.3% reported having attempted suicide. Oregon has higher rates of anxiety and depression in children at 18% of the population compared to the national average of 13%.

1. That children from marginalized groups experience additional difficulties in accessing care and factors that contribute to mental health concerns, including racial bias/discrimination and discrimination for LGBTQ+ youth.

Acceptance could mean:

1. Supporting universal care for children and teens and easily accessible resources. Parents/caregivers and schools can access and use resources for all children, including from the The Kids Mental Health Foundation. Mental health can be part of the daily discussion.

1. Reducing stigma around mental health. Children and teens may be concerned how they will be perceived or how “different” they might seem to peers, and they often worry mental health professionals will misunderstand them, which depending on certain intersectional identities, can be even more detrimental for some children and teens.

Action may look like:

1. Reducing or mitigating factors that contribute to mental health struggles, such as rates of abuse/neglect (e.g., 8,242 founded child maltreatment reports alone in Oregon in 2024), risks from low socio-economic status (e.g., neurobiological and cardiovascular changes in childhood), and stressful circumstances for children who have immigrated or are refugees in the U.S., among others.

1. Increasing care options across all levels of support. Despite the many IOP, psychiatric hospitalization options, and therapeutic programs outlined for youth in OHSU’s most recent service report for youth, there remains a significant deficit.

Resiliency occurs despite the vulnerability of children’s mental health, and the role of advocacy in this field must occur constantly, but a day dedicated to children’s mental health is a necessary step to support awareness, acceptance, and action.

“Great things are not done by impulse, but by a series of small things brought together.” — Vincent van Gogh

It’s easy to fall into all-or-nothing thinking when it comes to mental health: 

I need to fix everything. I should feel better by now. If I can’t do it perfectly, why try at all? 

This mindset can backfire. Research in psychology consistently shows that sustainable change tends to come from small, repeatable actions—not dramatic overhauls. Aiming to feel “10% better” can be more realistic, more compassionate, and ultimately more effective than chasing a total transformation.

Below are practical, evidence-informed strategies that can help nudge your mental health in a positive direction. None are magic fixes—but each can make a meaningful difference.

• Move your body—gently counts
  You don’t need an intense workout. Walking, stretching, or light activity has been linked to reductions in symptoms of depression and anxiety. Consistency matters more than intensity.
• Get 10–20 minutes of daylight early in the day
  Exposure to natural light, especially in the morning, helps regulate circadian rhythms and can improve mood and sleep quality. Even on cloudy, PNW days, outdoor light is significantly brighter than indoor lighting.
• Name what you’re feeling
  Putting emotions into words (“I feel overwhelmed” vs. “I feel bad”) activates language areas of the brain involved in regulation. This simple practice—sometimes called “affect labeling”—can reduce emotional intensity.
• Limit information overload
  Constant exposure to news and social media can increase stress and anxiety. So ask yourself: does my media consumption make me more empowered, or less? It’s okay to not track every headline or to take a news vacation.
• Reach out—even briefly
  Short, low-pressure social interactions (a text, a quick call, a shared moment) can meaningfully boost mood. Social connection, even brief, is one of the most robust protective factors in mental health research.
• Use your senses to ground yourself
  Simple grounding exercises—like noticing five things you can see or focusing on sounds in the room—can reduce acute stress and bring attention back to the present moment.
• Track small wins
  Our brains are biased toward noticing what’s wrong. Instead, think about one or two things that went okay today. Explore a “done” list, rather than a “to-do list,” some “accomplished” journaling, rather than “goal” journaling. Odds are, you’ve done more this week than you realize.

A final note
Improvement doesn’t have to be dramatic to matter. If something helps you feel even 10% better—and it’s safe, sustainable, and accessible—that’s meaningful progress. Over time, small changes can accumulate into something much larger.

If you’re struggling and these strategies feel like far from enough, reaching out for professional support is an important next step. You don’t have to figure it out alone.

Bibliography / Further reading

Creswell, J. D. (2017). Mindfulness interventions. Annual Review of Psychology.

Dimidjian, S., Hollon, S. D., Dobson, K. S., et al. (2006). Randomized trial of behavioral activation, cognitive therapy, and antidepressant medication in the acute treatment of adults with major depression. Journal of Consulting and Clinical Psychology.

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being. Journal of Personality and Social Psychology.

Gao, J., Zheng, P., Jia, Y., et al. (2020). Mental health problems and social media exposure during COVID-19 outbreak. PLOS ONE.

Haslam, C., Jetten, J., Cruwys, T., et al. (2018). The new psychology of health: Unlocking the social cure. Routledge.

Holman, E. A., Garfin, D. R., & Silver, R. C. (2014). Media’s role in broadcasting acute stress following collective trauma. Proceedings of the National Academy of Sciences.

Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. PLOS Medicine.

Jacobson, N. S., Martell, C. R., & Dimidjian, S. (2001). Behavioral activation treatment for depression. Clinical Psychology: Science and Practice.

LeGates, T. A., Fernandez, D. C., & Hattar, S. (2014). Light as a central modulator of circadian rhythms, sleep, and affect. Nature Reviews Neuroscience.

Lieberman, M. D., Eisenberger, N. I., Crockett, M. J., et al. (2007). Putting feelings into words: Affect labeling disrupts amygdala activity. Psychological Science.

Limburg, K., Watson, H. J., Hagger, M. S., et al. (2017). The relationship between perfectionism and psychopathology: A meta-analysis. Journal of Clinical Psychology.

Polusny, M. A., Erbes, C. R., Thuras, P., et al. (2015). Mindfulness-based stress reduction for PTSD among veterans. JAMA.

Schuch, F. B., Vancampfort, D., Richards, J., et al. (2016). Physical activity and incident depression: A meta-analysis. American Journal of Psychiatry.

Seligman, M. E. P., Steen, T. A., Park, N., et al. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist.

Stubbs, B., Vancampfort, D., Rosenbaum, S., et al. (2017). An examination of the anxiolytic effects of exercise. Psychiatry Research.

Wirz-Justice, A. (2009). From the basic neuroscience of circadian clock function to light therapy for depression. Dialogues in Clinical Neuroscience.

By: Claire Butcher

In the spring there are three closely related national days revolving around the benefits of physical activity and nature: National Exercise Day, National Play Outside Day, and National Walking Day. It’s likely we all think of ways we could be incorporating more physical activity and time outside when we hear about these highlighted dates. Between hectic work schedules, daunting updates in the news, and nearly unlimited access to screens and quick dopamine-hits, it can be difficult to reconnect with our bodies and the outdoors. This article will shed light on the benefits of movement and nature, and provide ways we can reduce the barriers to integrating these essential activities into our schedule. 

Benefits of Nature

Time outside can give us one of the most immediate benefits to mental health – drastically reducing stress, lowering our cortisol levels, and improving our mood. Sunlight specifically plays a large role in boosting our production of serotonin and reducing symptoms of depression. Research shows that routine exposure to nature also helps us reduce rumination, or cycles of negative thinking patterns. Some doctors and therapists even prescribe time in nature to their patients, encouraging them to reconnect with the outdoors to gain the numerous health benefits.

Connecting with nature doesn’t always have to look like a long camping trip or strenuous hike; immediate benefits can be achieved through small forms of engagement – gardening, going for a short walk in a park, standing or sitting outside for fresh air, even having a window with a view of nature has been linked to these cognitive benefits. To all the college students – even looking at plants can help improve our focus and memory when studying.

Benefits of Walking and Exercise

Numerous studies have shed light on the incredible benefits of exercise for mental health – from reducing symptoms of anxiety and depression and boosting our ‘feel-good’ hormones and endorphins, to improving our overall brain function. Research even shows even one-time workouts improve cognitive function, sharpening our attention, executive function, memory, and information processing. In this study, age, cognitive status of participants, type of or intensity of exercise, and duration of workout had no significant impact on the benefits participants received. 

Some clinicians recommend pairing mindfulness training with movement – suggesting two to five minute walks in-silence to boost our awareness, brain growth, and mood. Again, remember that small goals can make a big difference, one major study in 2021 discovered that any level of physical activity improved depression risk. Daily movement can even improve symptoms of more severe mental health struggles like PTSD, schizophrenia, and Alzheimer’s. For depression, research has proven aerobic exercises (such as jogging, swimming, cycling, walking, dancing, gardening) significantly reduce symptoms.

Make it Accessible

Just because we know the benefits of movement and spending time in nature, doesn’t mean it’s easy to integrate. Here are some tips to get started and keep the momentum going:

• Habit stacking – pairing one existing habit with a new one you’re trying to incorporate (doing chair yoga or a short workout while watching a TV show, going for a walk while calling a friend or listening to music)
• Momentum building – identifying tasks to complete while working towards the end-goal (getting up, drinking water, grabbing a snack, going for a walk, then coming home to clean your room now that your mind and body are active)
  • Or, identifying things that need to happen such as waking up and coming home from class or work, and doing an activity you want to do afterwards (i.e.: getting home from work → then going for a walk; feeding yourself or a pet → then stretching or doing a short workout)
• Body doubling / Accountability – having a friend to engage in these things with, or someone to report back to, can help us stick to our goals
• Lower the bar – if it’s too intimidating to start, lower the expectation (instead of “go on a 30 minute walk each day”, change that to “walk for five minutes a day” so you can integrate the habit so it’s achievable even on your hardest days
• ‘Kill until’ – if we wait for the perfect time to start something new, we will wait forever! Dishes, laundry, and other non-urgent maintenance often can wait while we take time to practice other forms of self-care
• Get rid of unhelpful rules – if it’s too difficult to do the ‘right’ steps, make your own! (workout at home in your current clothes or pajamas if it’s too much to change into gym clothes and drive to a gym or go outside)

While managing mental health is a multi-layered and complex process, starting with solid foundations of accessible exercise and time outdoors are highly effective ways to improve our wellbeing. Reconnecting with our bodies, minds, and green spaces – even briefly – is vital in this stressful time to ensure we maintain grounded and connected with our spaces and communities around us.

References: 

• Harvard Medicine – A Walk in the Woods May Boost Mental Health
• American Psychological Association – Nurtured by Nature
• American Psychological Association – Exercise and Cognition
• Psychology Today – 2 Mental Health Benefits of Silent Walking
• Psychology Today – The Role of Movement in Mental Health
• National Library of Medicine – Exercise for Mental Health

We all hit moments in life where everything feels paused like we’re unsure of the next step, lacking motivation, or simply going through the motions. Feeling stuck isn’t a failure; it’s a signal. It’s your mind and body asking for a shift. Here are a few ways to gently move yourself forward again.

1. Talk to Your Future Self
   Imagine the version of you a year from now the one who made it through this phase. What choices did they make? What did they stop overthinking? Sometimes, stepping outside your current perspective helps you see things more clearly. Your future self isn’t as afraid as you are right now; they’ve already figured it out. Let them guide you.
2. Consider What’s Outside Your Comfort Zone
   Feeling stuck often means you’ve outgrown your current routine. Growth rarely happens in familiar spaces. Ask yourself: what am I avoiding because it feels uncomfortable? Whether it’s starting something new, having a difficult conversation, or taking a small risk, discomfort can be a doorway to momentum.
3. Don’t Waste Time Waiting for Perfect Conditions
   There’s a common trap in waiting until you feel “ready.” The truth is, clarity comes from action, not the other way around. You don’t need a perfect plan—you just need a starting point. Even the smallest step forward can break the cycle of stagnation and create a sense of progress.
4. Make a Self-Loving Choice
   When you’re stuck, it’s easy to be hard on yourself. Instead, ask: what would be the most self-loving thing I could do right now? Maybe it’s resting without guilt, setting a boundary, or doing something that genuinely makes you feel good. Moving forward doesn’t always mean pushing harder, it can also mean treating yourself with more care.

Feeling stuck is temporary, even if it doesn’t feel that way. It’s part of being human. Be patient with yourself, stay curious, and remember: even small shifts can lead to meaningful change.

Are you running on empty? In the middle of a busy day, stress can build quickly especially during periods of constant change and transition. Over time, that pressure can lead to anxiety, burnout, and mental fatigue. But what if you could step away from it all… in just two minutes?

You can.

Why a Mental “Vacation” Works

Visualization isn’t just a feel-good trick, it’s a powerful mental tool. Research shows that guided imagery can increase alpha brain wave activity, which is associated with relaxation and reduced stress. Even more fascinating? Your brain often responds to imagined experiences as if they were real.

That’s why athletes use visualization to enhance performance. And it’s why you can use it to recharge your mind and body anytime, anywhere.

Your 2-Minute Reset

Here’s how to take a quick, effective mental break:

1. Find stillness
   Step away to a quiet place where you won’t be interrupted. Silence your phone or set a two-minute timer so you can fully relax without distraction.
2. Choose your escape
   Think of an activity that energizes and uplifts you. It could be hiking through a forest, swimming in the ocean, dancing freely, biking along a scenic trail, or simply lying in the sun on a warm beach.
3. Immerse yourself fully
   Bring the scene to life. Notice the colors, sounds, textures, and sensations. Feel the movement of your body, the rhythm of your breath, the environment around you. Let yourself be completely absorbed in the experience.
4. Let your body respond
   Don’t be surprised if your heart rate shifts or your breathing deepens. Your body may react as if you’re truly in that moment and that’s exactly what you want.
5. Return refreshed
   When the two minutes are up, take a deep breath in and stretch your arms overhead. Slowly exhale as you lower them, noticing how you feel lighter, calmer, and more energized.

A Simple Habit with Big Benefits

The best part? You can do this anytime between meetings, during a stressful moment, or whenever you need a quick reset. Just two minutes can help shift your mindset, restore your energy, and improve your overall well-being.

Sometimes, the most powerful escape doesn’t require going anywhere at all.

Listing may be trending now, but humans have probably been making lists since the days of pen and papyrus. There’s something satisfying about crossing something off, each checkmark gives us a small dopamine boost and a sense of progress.

You’ve probably also heard that writing things down helps you “manifest” goals. While that idea can sound mystical, there’s real psychology behind it. Putting thoughts on paper helps clarify what we want and makes us more likely to follow through.

Lists Help You Focus

Writing things down digitally or by hand helps organize thoughts that might otherwise swirl around in your mind. Lists create structure and give your ideas a place to live outside your head, helping you focus on what actually matters.

Lists Strengthen Memory and Commitment

The act of writing reinforces memory. When you take the time to write out plans or goals, you signal to your brain that they’re important. This makes you more likely to remember them—and act on them.

Lists Can Reduce Anxiety

Lists can also be powerful tools for managing worry. A cognitive behavioral strategy called “Worry Time” works like this: when a worry pops up, write it down and postpone thinking about it until a scheduled 10–15 minute window later in the day. By the time you revisit the list, many worries have already lost their intensity.

Lists Can Help You Sleep

If you wake up at night worrying, keeping a notebook by your bed can help. Writing down the thought allows your mind to release it, making it easier to fall back asleep and handle it in the morning.

Different Lists Serve Different Purposes

• Daily or weekly lists help track tasks, appointments, and plans. 
• Monthly lists can be more aspirational—trying a new class, finishing a book, or planning an event. 
• Long-term lists help capture bigger goals. 

Research shows that written goals are significantly more likely to be achieved because writing them down turns an idea into something concrete.

Use Lists With Self-Compassion

Lists are helpful, but they shouldn’t become tools for self-criticism. Overloading your list or judging yourself for unfinished tasks can create stress instead of reducing it.

Instead:

• Start small, completing one or two items can make a day successful. 
• Be specific about what you want to do. 
• Review your lists regularly and adjust them as your priorities change.
  

In the end, the real value of lists isn’t just productivity, it’s clarity. Writing things down helps reduce mental clutter, manage worries, and turn intentions into action. Even one crossed-off item can remind you that progress is happening.

Here are five practical things parents can do to help kids build healthier, safer relationships with screens.

Set Reasonable Limits for Family Media Use

Clear boundaries help kids understand that screens are just one part of life, not the center of it. Setting reasonable limits on screen time (such as no devices during meals or before bedtime) creates predictable routines and reduces power struggles. When limits are consistent and age-appropriate, kids are more likely to accept them and learn to manage their own media use over time.

Encourage Alternative Activities

Kids don’t need screens to stay entertained, but sometimes they need help remembering that. Encourage activities that don’t involve devices, such as playing board games, doing puzzles, shooting hoops, or reading books together. You can also support hobbies that match your child’s interests, like painting, crafting, hiking, climbing, chess, or birdwatching. When kids discover activities they truly enjoy, screens naturally become less dominant.

Model Healthy Relationships With Screens

Kids learn more from what we do than what we say. If parents are constantly scrolling, checking notifications, or multitasking on devices, children will notice. Modeling healthy screen habits, like putting your phone away during conversations or taking breaks from devices, shows kids what balanced media use actually looks like. Being a good screen-time role model may be one of the most powerful tools parents have.

Insist on Screen-Free Bedrooms

Keeping screens out of bedrooms helps protect sleep, privacy, and emotional well-being. Devices in bedrooms make it harder for kids to unplug, fall asleep, and avoid content they’re not ready for. Screen-free bedrooms also reduce late-night scrolling and encourage better rest, which is essential for growing minds and bodies.

Be Unafraid of “Bored Time”

Boredom isn’t something parents need to fix, it’s something kids can learn from. When children aren’t constantly entertained by screens, they’re more likely to develop creativity, problem-solving skills, and independence. Allowing kids to experience boredom gives them space to imagine, explore, and figure out how to occupy their time on their own.

For many people, self-discipline feels like punishment. It’s associated with restriction, rigidity, and forcing yourself to do things you don’t want to do. No wonder it’s so hard to stick with.

But self-discipline doesn’t have to feel like a battle. When you approach it differently, it can become something you appreciate—even enjoy. Instead of being about control, it becomes about freedom: the freedom to act in alignment with your goals, values, and future self.

Here are five ways to change how you relate to self-discipline and learn to love it.

Let Success at Self-Discipline Fan Out

Self-discipline compounds. When you succeed in one small area, the effects naturally spill over into others.

Waking up earlier might lead to better mornings. Better mornings might lead to improved focus. Improved focus might lead to better work and suddenly your confidence grows. You begin to see yourself as someone who follows through.

Instead of trying to overhaul your entire life at once, focus on winning in one narrow, manageable area. Let that success fan out. Momentum is one of the most underrated aspects of self-discipline, and it’s far more powerful than willpower alone.

Link Self-Discipline to Something You Value Highly

Self-discipline feels unbearable when it’s disconnected from meaning.

If your habits are rooted in “shoulds” or external pressure, they’ll always feel heavy. But when self-discipline is clearly tied to something you deeply care about—your health, your family, your creativity, your independence it takes on a different emotional tone.

Ask yourself: What does this discipline protect or make possible?

Going to the gym isn’t about suffering—it’s about energy, confidence, and longevity. Saving money isn’t about deprivation, it’s about freedom and security.

When discipline serves your values, it stops feeling like self-denial and starts feeling like self-respect.

Disconnect Your Version of Self-Discipline From Your Stereotypes

Many people reject self-discipline because they’re reacting to a stereotype: the joyless, hyper-controlled, always-grinding version of discipline.

That version is optional.

Your self-discipline doesn’t have to look harsh or extreme. It can be flexible, compassionate, and tailored to how you work best. You can build structure without becoming rigid. You can be consistent without being perfectionistic.

Redefine discipline as support, not punishment. It’s a system that helps you do what matters, not a personality trait you’re either born with or not.

Invest Equally in the Self-Discipline of Less and the Self-Discipline of More

Self-discipline isn’t only about doing more, it’s also about doing less.

We often celebrate discipline when it shows up as productivity, hustle, and achievement. But restraint, rest, and saying no require just as much discipline.

Turning off your phone. Leaving work on time. Skipping something that drains you. These are acts of discipline too.

When you value both sides effort and recovery, action and restraint you create a balanced relationship with discipline. It stops being about pushing endlessly and starts being about choosing wisely.

Treat Self-Discipline Like a Type of Fitness You Can Build

Self-discipline isn’t fixed. It’s trainable.

Just like physical fitness, it improves with practice, consistency, and patience. You wouldn’t expect to lift heavy weights on your first day at the gym, so why expect perfect discipline from day one?

Start small. Build gradually. Allow rest days. Expect setbacks. Progress comes from repetition, not intensity.

When you see discipline as a skill you’re developing rather than a moral test you remove shame from the process. And without shame, growth becomes much easier.

 

Overthinking gets a bad reputation. It’s often framed as the enemy of productivity, peace, and progress. But what if overthinking isn’t the problem? What if it’s simply misdirected energy?

At its core, overthinking is a sign of a sharp, attentive mind one that notices patterns, anticipates outcomes, and cares deeply. When channeled correctly, it can become one of your greatest strengths.

Here are three powerful ways to turn overthinking into your ultimate superpower.

Turn Overthinking Into Organization

Overthinkers are natural information collectors. Your mind constantly gathers details, connections, and possibilities, so instead of letting them swirl chaotically, give them a system.

Turn mental loops into lists.
Turn anxiety into action plans.
Turn scattered thoughts into structured frameworks.

Whether it’s journaling, task mapping, or creating step-by-step processes, organization gives your thoughts a home. Once your ideas are written down and categorized, your brain can finally breathe—and focus on execution instead of repetition.

Pro tip: If a thought keeps returning, it’s not asking for attention—it’s asking for structure.

Counter “What If” With “Then What”

Overthinking thrives on unanswered questions, especially “What if?” scenarios that spiral into worst-case outcomes.

The solution isn’t to shut them down. It’s to finish the thought.

When your brain asks, “What if this goes wrong?” respond with, “Then what?”

• What would you actually do?
• What’s within your control?
• What’s the most likely—not the most dramatic—outcome?

Most fears lose their power once you walk them all the way through. By following the chain to its logical conclusion, you replace vague anxiety with concrete options. Suddenly, you’re not stuck you’re prepared.

Channel Overthinking Into Foresight

Overthinking is future-focused by nature. Instead of letting it fuel worry, use it to fuel wisdom.

Your ability to anticipate challenges, spot gaps, and imagine outcomes is the same skill great planners, leaders, and creators rely on. The key difference? Direction.

Ask yourself:

• How can this thought help me prepare, not panic?
• What insight is this trying to show me?
• How can I use this awareness to make a better decision today?

When you shift from fear-based thinking to intention-based thinking, overthinking becomes foresight and foresight is power.

Final Thought

You don’t need to “stop overthinking.” You need to lead it.

With structure, completion, and purpose, the very thing you once saw as a weakness can become your edge. Overthinking isn’t your enemy, it’s untapped potential waiting for direction.

Turn it into your superpower.

What if your worries weren’t working against you – but for you? So often, we see worry as something to fight, silence, or rise above. But in truth, worry can be one of the most honest parts of us. It points to what we value most deeply, what we want to protect, and where we crave clarity or change.

Instead of seeing worry as a sign of weakness, we can learn to listen to it with compassion. Even anxious thoughts can carry seeds of insight, such as an unmet need or a boundary being tested.

By pausing to listen, we open the door for more self-understanding and begin to transform unease into awareness. 

Recognize Worry as a Messenger

Often, our first instinct is to suppress a worry. But in doing that, we miss what it’s trying to communicate entirely. Worries can stem from our desires, whether that be safety, control, or clarity. Rather than taking the emotion from the thought, we can instead get curious. Asking, “What is this worry really addressing?” can help you stay calm and listen without resistance. 

Keep the Mind Grounded

Once we’ve identified what’s worrying us, the next step is to stay grounded. Writing down our worries can help us see them clearly for what they are; Journaling, recording voice notes, or even making quick lists can be proactive. It helps us process these thoughts more effectively and shift our minds from spiralling. It may also reveal aspects of our lives we want to strengthen or dive deeper into. 

Build Trust With Self-Compassion

Worry can thrive when trust in ourselves is missing. So, when we meet our worries with judgment and say things like, “I shouldn’t feel this way,” it only reinforces fear and shame. But when we meet these worries with kindness, we create safety within ourselves. Learning to breathe through the uncertainty and take things one mindful step at a time can make a difference. Compassion can build resilience.

Final Thoughts

Worry is not something we have to battle all the time, but something we can try to understand better. Taking the time to really listen to what our thoughts are pointing toward and responding with intention can turn our worries into tools for growth. The key is to meet them with patience, curiosity, and quiet confidence. The more we listen, the more we learn to move through life with awareness and grace.