Food and Mood

What is the fastest way to turn off the alarm when I’m feeling panicked?

The fastest way to quiet a panicked alarm is to focus on your breathing. When you’re scared, you take short, quick breaths from your chest. To calm down, try to slow it way down. Breathe in slowly through your nose for four seconds, like you’re smelling a flower. Then, hold your breath for a second or two. Finally, breathe out slowly through your mouth for six seconds, like you’re gently blowing out a candle. Doing this just three or four times can tell your body’s alarm that the “danger” is over and it’s okay to relax.

What if I’m too nervous to speak in the group?

That is a very common fear, and the good news is that you don’t have to say a single word if you don’t want to. You are usually welcome to just listen. Most groups understand that it takes time to feel comfortable. Just being in the room, hearing others talk about feelings similar to yours, can be incredibly helpful. As you listen and realize no one is judging you, you might slowly feel more at ease. The pressure is off; you can participate at your own pace.

What if my experiment goes wrong and my fear comes true?

This is a really important question. First, you plan your experiment to be so small that even if it “fails,“ it’s not a disaster. But if it does go differently than you hoped, you don’t fail—you learn. Ask yourself: “Was it as bad as I imagined? Did I survive it? What would I do differently next time?“ Often, you’ll find that the reality wasn’t nearly as terrifying as the fear in your head. The goal isn’t perfection; it’s to collect information and see that you can handle small bumps.

How can I tell if someone is truly supportive?

A supportive person is someone you feel better after spending time with, not worse. They listen without immediately trying to solve your problems or dismiss your feelings. They celebrate your successes and don’t make you feel silly for your worries. Pay attention to how you feel when you’re with them. Do you feel lighter and more like yourself? That’s a great sign. If you often feel drained, judged, or more anxious, that person might not be the best source of support for you right now.

How does a healthy gut help my anxiety?

Your gut and your brain are in constant communication. When your gut is happy with a good balance of healthy bacteria, it sends calming signals to your brain. You can support these helpful gut bugs by eating foods like yogurt, kefir, and high-fiber foods like beans and vegetables. A healthier gut can lead to a more settled mood. It’s like having a friendly helper inside you, working to keep your mind feeling more at ease.