written by Rebecca-Sophia Strong
Photo by James Frid
Life often feels like a whirlwind, making it essential to pause and embrace practices that nourish your mental and physical well-being. Here are two simple sanity hacks to help you navigate life’s challenges with greater ease: taking a walk and managing your thoughts with mindfulness.
Hack #1: Get Out for a Walk
Walking is one of the most accessible ways to boost both your physical and mental health. Here’s why it works:
The Physical Benefits
Walking is a low-impact exercise that improves cardiovascular health, boosts circulation, and strengthens muscles. A brisk walk releases endorphins—your body’s natural mood elevators—helping to reduce stress and improve your outlook.
The Mental Boost
Walking clears your mind while engaging your body. Research shows that walking, especially in nature, can lower cortisol levels (a key stress hormone) and help you feel more centered. The repetitive, rhythmic movement of walking has a meditative quality that encourages mental clarity and fosters creative thinking.
The Connection to Nature
Stepping outside connects you to the world around you, enhancing your sense of peace and grounding. Whether you’re in a park, on a trail, or simply walking your neighborhood, being in nature strengthens your sense of connection and renewal.
How to Make It Happen
Start Small: Begin with a 10-minute walk, and gradually extend it as time allows.
Create a Routine: Morning walks can energize you, while evening walks are perfect for unwinding.
Practice Mindfulness: Pay attention to your surroundings, your breath, and the sensation of your feet on the ground.
Walking can also be a valuable addition to Anxiety Therapy, helping to manage symptoms and improve overall well-being.
Hack #2: Choose Which Birds Land in Your Nest
An old proverb says: “We cannot control the birds that fly over our head, but we can choose which ones we allow to land in the nest.” While you can’t stop every thought, you can decide which ones to nurture.
Understanding the Negativity Bias
Our brains are wired with a negativity bias—a survival mechanism that makes negative thoughts feel more real or urgent than positive ones. While this trait helped our ancestors survive, it can harm mental well-being today, especially for those managing anxiety.
The Practice of Noticing
The first step in managing thoughts is noticing them. Observe your mental chatter without judgment. When a negative thought arises, recognize it for what it is—a thought, not an ultimate truth.
Letting Thoughts Fly By
Think of each thought as a bird flying overhead. Some are uplifting, while others are disruptive. Choose which ones to allow into your mental “nest” by practicing these steps:
Pause and Ground Yourself: When you notice a negative thought, pause and focus on your breath or the ground beneath you.
Acknowledge the Thought: Label the thought without judgment, such as “This is self-doubt” or “This is a worry.”
Decide Your Response: Ask yourself, “Does this thought serve me?” If not, visualize it flying away like a bird.
Choose a Positive Replacement: Redirect your focus to an empowering thought, like replacing “I can’t do this” with “I’ll find a way forward.”
This mindful practice, often integrated into Anxiety Therapy, helps retrain the brain to focus on thoughts that support your emotional well-being.
Advocating for Human Brilliance
At Strong Solutions, we believe in advocating for human brilliance—the unique light and resilience in each person. These hacks, whether it’s a walk to reset your mood or mindful thought management, help you embrace your brilliance, even during challenging times.
Putting It All Together
Make a commitment to integrate these sanity hacks into your daily life:
Take a Walk: Reconnect with your body, clear your mind, and feel the grounding power of movement.
Mind Your Nest: Practice mindfulness to choose thoughts that uplift and empower you.
These practices are simple yet transformative, offering a path to balance and clarity. By embracing them, you’re investing in your well-being and cultivating a life that feels aligned and intentional.
Your Turn
Try these sanity hacks and let us know how they work for you. Did walking spark inspiration? Were you able to let a few negative “birds” fly by? Share your experiences—we’d love to hear your journey.
Remember, it’s all about progress, not perfection. Take a deep breath, prioritize what matters, and keep moving forward. You’ve got this!
If you want to learn more about Anxiety Therapy, click here.