Intrusive Thoughts

Why Trying to Block a Bad Thought Makes It Stronger

Why Trying to Block a Bad Thought Makes It Stronger

You are standing in line, and a strange thought pops into your head.
How to Handle Annoying Thoughts That Pop Into Your Head

How to Handle Annoying Thoughts That Pop Into Your Head

A weird thought can show up at the worst time.
How to Handle Unwanted Thoughts Without Fighting Them

How to Handle Unwanted Thoughts Without Fighting Them

You pour a glass of water, and a strange thought pops into your head.
How to Stop Replaying Awkward Moments in Your Head

How to Stop Replaying Awkward Moments in Your Head

Your brain can act like a video player stuck on one scene.
Stop Googling Your Symptoms: A Simple Plan to Calm the What-If Loop

Stop Googling Your Symptoms: A Simple Plan to Calm the What-If Loop

You feel a small twinge in your chest, a flutter in your stomach, or a headache that won’t quit.
How to Stop Replaying Conversations in Your Head

How to Stop Replaying Conversations in Your Head

Your brain can turn one awkward sentence into a movie that plays all night.
How to Face a Fear in Small Steps That Feel Doable

How to Face a Fear in Small Steps That Feel Doable

Facing a fear can feel like standing at the bottom of a huge hill.
How to Face a Fear in Small Steps

How to Face a Fear in Small Steps

Fear grows when you stay away from it.
Stop Calling Yourself Stupid: How to Change Harsh Self-Talk with Acceptance

Stop Calling Yourself Stupid: How to Change Harsh Self-Talk with Acceptance

Imagine you make a small mistake.
How to Handle the Need to Be Sure When Worry Makes You Check

How to Handle the Need to Be Sure When Worry Makes You Check

Worry loves a question with no clear answer.
How to Handle a Worry You Can’t Solve

How to Handle a Worry You Can’t Solve

You know the worry.
How to Stop Mind Reading and Lower Anxiety

How to Stop Mind Reading and Lower Anxiety

You send a text and get a short reply.

Quick Tips

What’s a simple first step I can take to start cutting back?

A great first step is to just create a small gap. Instead of reaching for a drink or a vape the second you feel stressed, try to wait for 10 minutes. During that time, do something else with your hands or mind—get a glass of cold water, step outside for one minute, or do a few stretches. Often, the strong urge will pass. This helps you feel more in control and proves you can handle the feeling without immediately giving in.

I get frustrated when I’m not good at a hobby. How can I get past that?

This is so common! The secret is to shift your goal from “being the best” to “enjoying the process.“ Remember, the main point of your hobby is to make you feel better, not to create a masterpiece. Give yourself permission to be a beginner and to make messy mistakes. If you’re knitting and you drop a stitch, it’s okay. If you’re shooting baskets and you miss, it’s okay. Laugh about it. The value is in the doing itself—the rhythm, the focus, the simple act of creating or moving—not in the final result.

How do I stay motivated to keep doing these experiments?

Don’t just focus on the big, end goal. Celebrate every single tiny win! Tell yourself, “I did it!“ after each experiment, no matter how small. Keep a simple list and check them off; it feels great to see your progress. Also, be kind to yourself. Some days will be easier than others. If you skip an experiment, that’s okay. Just gently try again tomorrow with the same small step or an even easier one. This is a journey of small steps, not a race.

What can I eat for breakfast to feel less anxious during the day?

Starting your day with a balanced breakfast sets a calm tone. Skip the sugary cereal or pastry, which can cause a jittery energy rush and then a crash. Instead, try eggs or yogurt for protein, plus some whole-grain toast or berries. This combo provides steady energy and important B vitamins. B vitamins, found in eggs, whole grains, and leafy greens, are like spark plugs for your brain, helping it manage energy and stress effectively all morning long. A good breakfast helps you feel prepared and steady.

How can I start a screen break without feeling like I’m missing out?

Start small so it doesn’t feel scary. Try putting your phone in another room for just 30 minutes while you do something else, like reading a book, drawing, or going outside. You can also turn off news notifications on your phone. This way, you decide when to check the news, not the other way around. You’ll soon see that the world will wait for you, and you won’t actually miss anything important.