Calming Your Body's Alarm System

Are there any good gut foods I can drink?

Yes, two great options are kefir and kombucha. Kefir is a drinkable yogurt that is usually packed with even more types of good bacteria. Kombucha is a fizzy, fermented tea that also contains helpful microbes. Both are simple ways to give your gut a boost without having to eat a full meal. Just check the sugar content, as some versions can be high. A quick drink can be an easy step toward a happier, calmer gut.

What if I can’t get the hang of it at first?

That’s completely normal! It might feel strange at first because we’re used to taking shallow breaths. If you’re struggling, try lying on your back with a small book or stuffed animal on your belly. Watch it rise as you breathe in and fall as you breathe out. This gives you a clear visual to focus on. Don’t get frustrated. It’s not a test. Even taking just one or two deeper, slower breaths is a win and can help you feel a little bit better.

How do I actually do belly breathing?

It’s easy to learn! First, find a comfortable place to sit or lie down. Put one hand on your chest and the other on your belly. Take a slow breath in through your nose, and try to make the hand on your belly rise while the hand on your chest stays mostly still. Then, breathe out slowly through your mouth, feeling the hand on your belly fall. Just focus on that slow, steady rhythm: belly up as you breathe in, belly down as you breathe out.

What if I don’t have a lot of time or energy for hobbies?

You don’t need hours of free time! The magic is in the micro-break. Weave tiny moments of enjoyment into your existing routine. Instead of scrolling on your phone for five minutes, you could water a plant, do a quick stretch, hum your favorite song, or sketch on a sticky note. These small actions are like hitting a reset button for your brain. They remind you that there is space for joy, even on a busy day, and they can prevent stress from building up into a bigger, more overwhelming feeling.

What is the very first step I should take when planning my day?

Start by writing down the three most important things you need to do today. Keep it simple! Don’t make a huge, overwhelming list. Just three key tasks. This act of writing them down gets them out of your swirling thoughts and onto paper. It clears mental space and gives you a clear target. When you know your top three priorities, you can focus on them first, which makes the rest of the day feel more manageable and less chaotic.