Have you ever felt like your thoughts are just spiraling or you’re just moving on autopilot? Well, then we for sure have one thing in common. I have observed that we tend to focus too much on the future or the past. We sit somewhere and think, “Wow, I cannot wait for this to end,” or “I hope I locked the door before I left.” We are hardly sitting in the moment, in the present, without thoughts creeping up from either future hopes or memories. Both are wonderful thoughts; it’s inevitable to find yourself daydreaming or getting excited about the next step, whether getting lunch or getting engaged. But I know personally it can get overwhelming and anxiety-inducing. We all need to slow down every once in a while, especially now that social media feels like it’s speeding up our social clock and making time move faster. I have a lot of ideas on how to slow down, physically and mentally. These practices and tricks I have learned have changed the way I view social media, myself, and time in general. It’s made me a less anxious person and not always in a rush.

1. The Reality Check

What is it? : A reality check can be personalized in many different ways. Some people run, they drink something warm, they count to ten, or they meditate. A reality check is simply bringing your thoughts back to the present. I have struggled with anxiety and freaking out about the future since I was ten, and my mom taught me to do a reality check, and I still do it to this day. She would sit me down, have me deep breathe, and she’d say, “You are 10 years old, in the fifth grade, I am here and so is your dad, you and your brother are going to middle school tomorrow, everything is just fine.” This alone saved me from many anxiety attacks and overthinking in general. She was helping me ground myself. Today, I self-talk and say the same things, “Jasmine, you are 21-years-old, a junior in college, you’re not supposed to have everything planned out, you have class tomorrow and its 6 pm in the evening.”

Why do it? : Anxiety is usually all in your head, and a way to slow it down or to clear it is to make yourself talk over the thoughts with positive self-talk and grounding skills. Try it. The first time will be hard, but the more you do it, the easier it will be to pull yourself from the insistent thinking.

2. Trick Your Body

How do I do that? : You have such influence over the state of your body. I have noticed that I start getting anxious or overwhelmed when my body is moving unnecessarily fast. Pay attention to yourself the next time you do anything. Are you walking fast when you’re not in a rush? Are you brushing your teeth like it’s a race? Are you eating as if in a contest? Forcing your body to just make small and slow intentional movements throughout the day has improved my thinking and I am more aware of my surroundings and how my body feels. After eating slower I realize I get fuller faster, and after slowing my walking down, I am more calm anywhere I go.

Why does it matter? : I have the understanding that your mind and your body are besties, and they trust each other. They respond to one another according to whatever stimulus or action is given to them. So, when your body moves fast, it might tell your mind that there’s something about to happen, and you need to prepare. If you are thinking fast, your body will match that and move fast as well. So, slowing down even the most mundane tasks, no matter how many times you’ve done them, can make a huge difference in being present.

3. Simply Breathe

I already do that. : I would hope that everyone who reads this is familiar with the fact that their breathing is automatic. But it’s a huge difference when you are aware of that breathing. I suggest you research how to properly deep breathe. When you do so, you inhale, and your belly should expand, your shoulders should remain relatively still, and when you exhale, your belly should come inward. Having control over your breathing makes a world of difference when it comes to any heightened emotion. From personal experience, I get nervous and scared of a lot, but that never stops me from pursuing an opportunity or doing something that scares me. So I have to find a way to cope with the inevitable nerves. Deep breathing regulates everything for me when it comes to my nerves, sadness, or being overwhelmed.

I don’t want to look silly. : One, life is too short to care. Two, you won’t look silly. If anything, you will look powerful because you have control. You will seem happier because you probably will be after deep breathing. I know I feel more inspired, determined, and happier when I do so because it brings me back to the present moment and not whatever is making me sad or nervous. Be you, and do what’s right for yourself and not what you think is accepted by society.