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Whenever you feel overwhelmed, stop. Take three deep breaths. Notice the air entering your nostrils, the expansion of your ribs, and the release of tension on the exhale.

To pull your mind out of a spiral, identify: 5 things you can see. 4 things you can touch. 3 things you can hear. 2 things you can smell. 1 thing you can taste. 2. Formal Practice: The "Sit" Atenção plena | A Arte de Silenciar a Mente

Set aside 5–10 minutes daily to build your "focus muscle." Whenever you feel overwhelmed, stop

Choose an anchor, usually your breath. Focus on where you feel it most—the belly or the nose. Whenever you feel overwhelmed

Put away your phone. Notice the texture, temperature, and flavor of each bite.