3 Ways to Calm Your Racing Mind

1. Name What You Feel

Racing thoughts lose their power when you label them.

Try this:
“I’m feeling overwhelmed.”
“I notice my mind is moving fast.”

A little awareness brings a lot of calm.

2. Breathe in 4 → Hold 4 → Out 6

This extended exhale slows your heart rate and signals safety to your nervous system.

• Inhale for 4

• Hold for 4

• Exhale for 6

Repeat 5 times.
You’ll feel your body soften.

3. Touch Something Real

Your senses pull you out of your mind and back into your body.

• Hold your mug

• Touch the fabric of your shirt

• Place your hand over your heart

• Feel your feet against the ground

This simple grounding technique interrupts anxious loops instantly.

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