988 Suicide & Crisis Lifeline
Free, confidential support 24/7 for emotional distress, mental health or suicide crises. You can also reach out about someone you’re worried about. For Spanish, call 988 and press 2, or text AYUDA to 988.
Resources
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Episodes, books, songs, podcasts, talks, coping skills, organizations, and global support—organized so finding something useful does not feel like homework.
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A NEW WAY TO UNDERSTAND YOURSELF
WHAT IS MY BRAIN DOING?
A plain-language library for the patterns that are hard to name. Leigh’s metaphors make the psychology easier to enter, then each guide explains what may be happening, what can help, and when professional support matters.
SUPPORT AROUND THE WORLD
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Crisis Text Line
Text HOME to 741741 to reach a trained volunteer crisis counselor. Free, confidential support 24/7. Message and data rates may apply.
Veterans Crisis Line
Veterans, service members and their loved ones can call 988 and press 1, or text 838255. Support is available 24/7.
Find ongoing care
Find mental health and substance use treatment through FindTreatment.gov. SAMHSA’s free, confidential referral line is available 24/7 in English and Spanish at 1-800-662-4357. It provides information and referrals, not counseling or emergency care.
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Contact details checked against official service websites on October 1, 2026. External services have their own privacy policies.DON’T KNOW WHAT YOU NEED?
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RESOURCE LIBRARY
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988 Suicide & Crisis Lifeline — United States
Call or text 988 for free, confidential support 24/7. For Spanish, call and press 2 or text AYUDA. You can reach out for yourself or someone you are worried about.
Helpful for: Depression · Anxiety · Loneliness · StressCrisis Text Line — United States
Text HOME to 741741 to connect with a trained volunteer crisis counselor. Free, confidential support 24/7; message and data rates may apply.
Helpful for: Anxiety · Depression · Stress · LonelinessVeterans Crisis Line
Veterans, service members and their loved ones can call 988 and press 1, or text 838255, for support 24/7.
Helpful for: Trauma recovery · Depression · StressFindTreatment.gov
Find mental health and substance use treatment services in the United States and its territories. Check costs, insurance and availability with the provider.
Helpful for: Depression · Anxiety · Trauma recovery · StressSAMHSA National Helpline
Call 1-800-662-4357 for free, confidential treatment referrals and information in English and Spanish, 24/7. This service provides referrals, not counseling or emergency care.
Helpful for: Depression · Anxiety · Trauma recovery · StressA five-senses grounding practice
Slowly notice five things you see, four you feel, three you hear, two you smell, and one you taste.
Helpful for: Anxiety · Overthinking · Stress · Trauma recoveryCoffee & Crime
A conversation about how people-pleasing may comfort everyone else while costing you your own comfort. It explores saying no, standing up for yourself, and remembering that your needs matter too.
Helpful for: Boundaries · Self-worth · Burnout · RelationshipsSuggested by Leigh · HostRaccoon Rampage
An episode about the unfair messes other people can leave behind: what happened may not be your fault, while your next choices can still help you reclaim your agency, boundaries, and peace.
Helpful for: Trauma recovery · Self-worth · Relationships · StressSuggested by Leigh · HostStop Blaming the Ice Cube
An episode about how environment and circumstances can shape what you believe about yourself. Struggling in a situation does not automatically mean you are weak or incapable.
Helpful for: Self-worth · Anxiety · Burnout · StressSuggested by Leigh · HostControl — Zoe Wees
A song about the frightening, isolating feeling of losing control. It may help listeners feel recognized and less alone in intense anxiety.
Helpful for: Anxiety · Stress · Trauma recoverySuggested by Leigh · HostGot It in You — BANNERS
An encouraging reminder that strength can still be present when you cannot feel it clearly. It may offer reassurance during moments of self-doubt or exhaustion.
Helpful for: Self-worth · Depression · BurnoutSuggested by Leigh · HostYou Say — Lauren Daigle
A faith-centered song about questioning painful beliefs about yourself and receiving a more loving view of who you are. It may feel reassuring for listeners who connect with its spiritual message.
Helpful for: Anxiety · Self-worth · Loneliness · DepressionSuggested by Leigh · HostSour Candy Sensory Grounding
If it is safe and comfortable for you, slowly notice the strong taste of one sour candy—the flavor, texture, and sensations—as a brief way to redirect attention to the present. This may help some people ground during anxiety, but it is not a guaranteed way to stop a panic attack or a replacement for professional care.
Helpful for: Anxiety · Stress · OverthinkingSuggested by Leigh · HostIce Cube on the Back of Your Neck
A brief cool sensation may help some people bring their attention back to the present. Wrap ice or a cold pack in cloth rather than placing ice directly on skin, use it only briefly, and stop if it hurts or causes numbness. Avoid this if cold exposure is unsafe for you. It is a grounding option—not an instant or guaranteed treatment for panic.
Helpful for: Anxiety · Stress · OverthinkingSuggested by Leigh · HostThe Dog Shake
If movement feels safe for your body, gently shake out your hands, arms, legs, and shoulders for 30–60 seconds, then pause and notice how you feel. Movement may help release muscle tension and reconnect you with your body; stop if you feel dizzy, unsteady, or uncomfortable. It does not literally remove stress hormones.
Helpful for: Anxiety · Overthinking · StressSuggested by Leigh · HostFind A Helpline
Find free, confidential support by country and topic through a verified global directory.
Helpful for: Anxiety · Burnout · Depression · Grief · Loneliness · Self-worth · Stress · Trauma recoveryInternational Association for Suicide Prevention
International crisis-centre and helpline information.
Helpful for: Depression · Grief · Loneliness · Self-worth · Trauma recoveryBox Breathing
Breathe in gently for four counts, pause for four, breathe out for four, and pause for four. Repeat for a few comfortable rounds, up to 3–5 minutes. A steady rhythm may ease tension and give your attention an anchor. Shorten the counts or skip holds if uncomfortable; return to normal breathing if dizzy.
Helpful for: Anxiety · Stress · OverthinkingSuggested by Leigh · HostVisit an Animal Shelter
Check a local shelter’s visiting or volunteering rules and spend a little time with animals when visits are welcome. Gentle companionship and a purposeful activity may help you feel connected and less alone. Follow staff guidance and choose a quieter visit if the environment feels overwhelming.
Helpful for: Loneliness · Depression · StressSuggested by Leigh · HostWalk Barefoot on the Grass
On a safe, clean patch of grass, slowly notice the texture, temperature, and pressure under your feet. This sensory attention may bring you back to your surroundings when thoughts feel far away. Keep shoes on if needed for foot protection; noticing grass with your hands works too.
Helpful for: Anxiety · Stress · Trauma recoverySuggested by Leigh · HostLet Yourself Cry to Release Tension
If tears come, give yourself permission to cry somewhere you feel supported and safe. You can rest, drink water, or reach out to someone afterward. Allowing feelings instead of judging them may bring relief or help you recognize what you need; you do not need to force tears.
Helpful for: Grief · Depression · StressSuggested by Leigh · HostRewrite a Negative Thought Into a Realistic One
Write down a painful thought, look at the evidence for and against it, and try a fairer version. For example, ‘I always fail’ could become ‘This went badly, but I can learn and try one next step.’ A balanced thought may soften self-criticism without pretending everything is fine.
Helpful for: Overthinking · Self-worth · AnxietySuggested by Leigh · HostTake a Short, Scheduled Power Nap
If you are tired, set a timer for about 10–20 minutes and rest earlier in the day. A brief rest may improve alertness and make demands feel more manageable. If naps disrupt your nighttime sleep, try a quiet seated break instead.
Helpful for: Burnout · Stress · DepressionSuggested by Leigh · HostHold or Suck on an Ice Cube
For a gentler version, briefly hold ice wrapped in cloth or sip cool water and notice the temperature. The sensation may anchor attention in the present. Avoid chewing or sucking on loose ice because it can hurt teeth or pose a choking risk; stop cold contact if painful or numbing.
Helpful for: Anxiety · Stress · Trauma recoverySuggested by Leigh · HostUse a Weighted Blanket
Try resting under a comfortably weighted blanket that you can easily remove yourself, keeping your face uncovered. Some people find the steady pressure soothing and comforting. Choose a regular blanket if pressure feels restrictive or breathing, movement, or heat regulation is difficult.
Helpful for: Anxiety · Stress · BurnoutSuggested by Leigh · HostDance It Out
Play a song you enjoy and move in whatever way feels comfortable, standing or seated. Notice your feet, shoulders, and rhythm, then pause. Enjoyable movement may ease muscle tension, lift your mood, and reconnect you with your body; it does not literally shake stress hormones out.
Helpful for: Stress · Anxiety · Depression · BurnoutSuggested by Leigh · HostCalming Anxiety When Nothing Works — Joshua Fletcher, TEDxManchester
A TEDx talk by psychotherapist Joshua Fletcher about anxiety and how we respond when attempts to calm it feel unsuccessful. It may offer a different perspective and help you feel less alone when anxiety seems hard to manage.
Helpful for: Anxiety · Overthinking · StressSuggested by Leigh · HostHow to Calm Your Anxiety, From a Neuroscientist — Wendy Suzuki, TED
Neuroscientist Wendy Suzuki explains how breathing and movement can help with anxiety in this short TED talk. It may help you understand your stress response and find practical activities to try in everyday life.
Helpful for: Anxiety · Stress · BurnoutSuggested by Leigh · Host3-3-3 Method
Name three things you can see, notice three sounds, and gently move three parts of your body. This short grounding exercise may shift attention from racing thoughts to your present surroundings. Adapt it to senses and movements that are available and comfortable for you.
Helpful for: Anxiety · Stress · Trauma recoverySuggested by Leigh · HostThe Mammalian Dive Reflex
Cooling the face can trigger a reflex that slows heart rate, but intense cold and breath-holding are not suitable for everyone. For gentle sensory grounding, briefly rest a cool, damp cloth on your cheeks while breathing normally. This may provide a present-moment focus. Ask a clinician before trying ice-water face immersion, especially with heart or breathing conditions.
Helpful for: Anxiety · StressSuggested by Leigh · HostIntense Taste
Slowly notice a small amount of a familiar minty or sour food, such as mint gum or a lemon-flavored sweet. Focusing on taste and texture may interrupt a thought loop for a moment. Choose something you can safely eat and swallow; skip painful heat, irritants, and allergens.
Helpful for: Anxiety · Overthinking · StressSuggested by Leigh · HostBilateral Tactile Switching
Cross your arms loosely and alternate gentle taps on your upper arms, or tap each knee in turn. Notice the rhythm and your surroundings. Predictable touch may feel grounding or comforting; stop if it brings up distress. This self-soothing practice is not a substitute for trauma therapy.
Helpful for: Anxiety · Stress · Trauma recoverySuggested by Leigh · HostForeign Radio Isolation
At a comfortable volume, listen briefly to speech in a language you do not understand. Notice its rhythm and sounds without trying to translate. Giving attention a neutral listening task may offer a break from rumination. Switch to familiar calming audio if unfamiliar speech feels unsettling.
Helpful for: Overthinking · Anxiety · StressSuggested by Leigh · HostFrequency Syncing
Choose music that suits your current energy, then gradually move to gentler, slower tracks over a few minutes. Keep the volume comfortable throughout. A change in musical pace may help you settle and notice how you feel; it does not reliably synchronize or control your heart rate.
Helpful for: Anxiety · Stress · OverthinkingSuggested by Leigh · HostPeeling Dried Glue
Let a thin layer of washable school glue dry on a craft mat, then slowly peel it away while noticing the texture. A repetitive tactile task may give restless attention somewhere to land. Use the mat rather than skin, follow product instructions, and keep glue away from your eyes and mouth.
Helpful for: Stress · Overthinking · AnxietySuggested by Leigh · HostLying Upside Down
For a gentler change of perspective, lie flat with your head supported and your legs resting comfortably on a cushion or chair. Notice the room from this position. A comfortable posture change may give you a break from a repetitive thought; avoid dangling your head or inverting your body, and stop if dizzy.
Helpful for: Overthinking · StressSuggested by Leigh · HostThe Shower Popsicle
Try a comfortable warm shower, then sit somewhere dry and enjoy a fruit popsicle or cool drink, noticing each sensation in turn. Taking a gentle sensory pause may help you reconnect with the present. Avoid extreme temperatures and eating in the shower, where slipping or choking could be harder to respond to.
Helpful for: Stress · AnxietySuggested by Leigh · HostManual Math Solving
Use pen and paper to work through a manageable sum, count backward by threes, or solve a familiar puzzle. A structured task may redirect attention when everything feels too much or you feel disconnected. Keep it easy enough to be absorbing; switch activities if it adds frustration.
Helpful for: Stress · Anxiety · Overthinking · Trauma recovery · DepressionSuggested by Leigh · HostSkin Doodling
Use a marker specifically labeled safe for skin to draw gentle patterns on intact skin, or doodle on paper instead. Paying attention to lines, colors, and movement may offer a creative grounding task. Avoid irritated skin and stop if the ink or sensation bothers you.
Helpful for: Stress · Anxiety · Trauma recoverySuggested by Leigh · HostReverse-Chronological Recall
Starting with this moment, name a few ordinary things you did today in reverse order. Keep it brief and skip upsetting memories. A simple sequencing task may shift attention away from rumination and help you orient to the day.
Helpful for: Overthinking · Stress · AnxietySuggested by Leigh · HostThird Person Noir Narration
Briefly narrate an ordinary action in a playful third-person voice: ‘They picked up the mug and took a sip.’ This may create a little distance from an anxious thought and bring attention to what you are doing. If you already feel detached or unreal, use first-person sensory grounding instead.
Helpful for: Overthinking · Anxiety · Self-worthSuggested by Leigh · HostThe Absurd Muppet Personification
Imagine a worried thought as a harmless, silly cartoon character. Gently answer it: ‘I hear that you are worried; I can still take one small step.’ Playful distance may help you treat a thought as a mental event rather than a fact, without mocking your feelings.
Helpful for: Anxiety · Overthinking · Self-worthSuggested by Leigh · HostThe Starfish Tile Lay
If getting down and up is comfortable, lie on a clean mat on the floor with your head supported and limbs relaxed. Notice the contact beneath you. The steady support may feel grounding. Choose a bed or chair instead if needed; avoid very cold surfaces or positions that restrict breathing.
Helpful for: Stress · Anxiety · Trauma recoverySuggested by Leigh · HostOlfactory Resetting
Notice a familiar, mild scent, such as an orange peel or a cup of tea, from a comfortable distance. Naming its qualities may give your attention a present-moment anchor. Avoid inhaling spice powders or taking sharp sniffs of irritating substances; skip scents that trigger allergies, asthma, or headaches.
Helpful for: Anxiety · Overthinking · StressSuggested by Leigh · HostThe Air-Architect Blueprint
Use your finger to trace an imaginary room or house in the air, slowly adding doors, windows, and furniture. This playful spatial task may occupy attention and give repetitive thoughts a brief pause. Draw on paper if that feels easier.
Helpful for: Overthinking · Anxiety · StressSuggested by Leigh · HostNon-Dominant Fine Motor Tasks
Try writing a short sentence, drawing a shape, or moving large objects with your non-dominant hand. The unfamiliar movement may invite focused attention and curiosity. Choose blunt, easy-to-handle materials rather than needles, and stop if it becomes painful or frustrating.
Helpful for: Overthinking · Stress · AnxietySuggested by Leigh · HostMicroscopic Paper Shredding
Slowly tear a piece of scrap paper into small pieces, noticing its resistance and the sound. A simple repetitive hand task may provide an outlet for restlessness and a sensory anchor. Use plain paper without staples and collect the scraps afterward.
Helpful for: Stress · Anxiety · OverthinkingSuggested by Leigh · HostSingular Object Inventory
Choose one object and describe its edges, colors, textures, and small details. Let your eyes move naturally and name what you notice. This focused observation may reconnect attention with your surroundings when thoughts are racing or you feel disconnected.
Helpful for: Anxiety · Overthinking · Stress · Trauma recoverySuggested by Leigh · HostGive Your Anxiety a Job Interview
Sit across from an empty chair and interview your anxiety for the position of "Chief Executive Officer of Ruining My Life." Ask about its qualifications, references, and why it believes every minor inconvenience is a federal emergency. Why it may help: This adapts noticing thoughts as thoughts rather than facts and externalization. Treating anxiety as something separate from your identity may help you examine its claims instead of automatically believing them. Keep the interview curious and kind rather than treating anxiety as an enemy.
Helpful for: Anxiety · Overthinking · StressSuggested by Leigh · HostExplain Your Problems to a Potato
Find a potato. Give it a name. Explain your problems to it as if it's your extremely underqualified therapist. Bonus points if you draw a face on it. Why it may help: Verbalizing feelings may help organize thoughts and make emotions easier to identify. The potato is not scientifically special; the potential benefit comes from emotional labeling and expression.
Helpful for: Stress · Overthinking · LonelinessSuggested by Leigh · HostPretend You're an NPC in a Video Game
Narrate your actions like a video-game character. "Character has encountered unexpected social interaction. Charisma temporarily unavailable. Quest objective: purchase toothpaste." Why it may help: Third-person self-talk and psychological distancing may reduce emotional reactivity and help you approach situations more objectively. If you feel detached or unreal, describe your actions in the first person instead.
Helpful for: Anxiety · Overthinking · StressSuggested by Leigh · HostPut Your Intrusive Thoughts in Comic Sans
Imagine a distressing thought appearing on a giant billboard in the most ridiculous font imaginable, delivered by a squeaky cartoon announcer. Why it may help: This is a variation of noticing thoughts as thoughts rather than facts. Altering the presentation of a thought can sometimes weaken its emotional grip. Important: for OCD-related intrusive thoughts, it shouldn't become a compulsory ritual to neutralize anxiety.
Helpful for: Anxiety · OverthinkingSuggested by Leigh · HostHold a Funeral for a Minor Inconvenience
Your favorite mug broke? Hold a dramatic 30-second memorial service. "She held coffee. She held hope. She deserved better." Why it may help: Humor, emotional acknowledgment, and ritual may help some people process frustration. This particular exercise hasn't been clinically tested.
Helpful for: Stress · GriefSuggested by Leigh · HostBecome a Rotisserie Chicken
Lie comfortably on a rug or bed and slowly roll from one side to the other, pausing to notice where your body touches the surface. Why it may help: Slow movement and attention to physical sensations may help with body awareness and grounding. There's no specific research establishing "rotisserie chicken therapy." Move slowly within a comfortable range and stop if you feel dizzy or sore; staying still and noticing contact works too.
Helpful for: Stress · Anxiety · Trauma recoverySuggested by Leigh · HostBecome an Extremely Suspicious Detective
Pick an ordinary object and investigate it like it committed a crime. "Why is this spoon in the kitchen? Who authorized its presence? Where was it Tuesday?" Why it may help: Deliberately directing attention to a neutral object can interrupt repetitive thinking and create a moment of psychological distance.
Helpful for: Overthinking · Anxiety · StressSuggested by Leigh · HostWalk Like a Victorian Ghost
Slowly wander around your room as though you're a ghost haunting a mansion because somebody stole your inheritance in 1847. Why it may help: Gentle movement, playful imagination, and focused attention can shift your mental state. The Victorian ghost part is just an entertaining way to encourage movement. Use a clear, safe space; seated gestures work too.
Helpful for: Stress · Anxiety · BurnoutSuggested by Leigh · HostBecome a Human Washing Machine
Put on music and gently sway, twist, or wiggle your arms and shoulders as if you're on the delicate cycle. Why it may help: Rhythmic movement may help regulate arousal and increase bodily awareness. The goal is comfortable motion, not shaking intensely or forcing yourself to move.
Helpful for: Stress · Anxiety · BurnoutSuggested by Leigh · HostGive Your Stress a Terrible Yelp Review
Write a one-star review of your current mental state. "Anxiety arrived uninvited, overstayed its welcome, and ruined brunch. Management refuses to answer emails. Would not recommend." Why it may help: Expressive writing and humorous reframing may help create distance from stressful experiences.
Helpful for: Stress · Anxiety · OverthinkingSuggested by Leigh · HostBecome a Background Character in a French Film
Make yourself a warm drink, sit by a window, and narrate your life like an overly dramatic French movie. "She had lost everything. Including the remote." Why it may help: Creating a small ritual and engaging in imaginative play may provide comfort and interrupt passive rumination. It's not a proven treatment for depression.
Helpful for: Depression · Loneliness · GriefSuggested by Leigh · HostStart a Tiny Cult for an Inanimate Object
Choose a houseplant, lamp, or decorative duck. Declare it the Supreme Leader of Getting Through Tuesday. Your only mission is to complete one small act of self-care in its honor. Why it may help: Humor can make taking small, manageable actions more approachable. Completing a manageable action may help rebuild momentum during low moods.
Helpful for: Depression · Burnout · Self-worthSuggested by Leigh · HostMake a PowerPoint Presentation for Your Cat
Create a three-slide presentation titled "Why I Deserve a Better Week." Deliver it to your cat, stuffed animal, or completely uninterested houseplant. Why it may help: Organizing thoughts into a presentation may encourage perspective-taking, self-reflection, and positive self-talk.
Helpful for: Self-worth · Depression · OverthinkingSuggested by Leigh · HostMake an Award Ceremony for Doing the Bare Minimum
Accept an imaginary Oscar for brushing your teeth. Thank your family, your emotional-support water bottle, and the Academy. Why it may help: Recognizing small accomplishments can reinforce constructive behaviors and challenge all-or-nothing thinking.
Helpful for: Depression · Burnout · Self-worthSuggested by Leigh · HostWrite a Breakup Letter to Your Bad Day
"Dear Tuesday, this relationship has become emotionally exhausting. I need space. It's not me. It's absolutely you." Why it may help: Expressive writing and humor may help some people identify emotions and create a sense of closure.
Helpful for: Stress · Grief · DepressionSuggested by Leigh · HostConduct a Criminal Investigation Into Your Own Catastrophizing
Put your worst-case prediction on trial. Appoint yourself prosecutor, defense attorney, and judge. Demand evidence. Object dramatically to unsupported assumptions. Why it may help: It's a theatrical adaptation of CBT's evidence-testing techniques.
Helpful for: Anxiety · Overthinking · Self-worthSuggested by Leigh · HostExplain Capitalism to a Rubber Duck
Pick an absurdly complicated subject and explain it to a rubber duck for two minutes whenever your mind is looping. Why it may help: A neutral, absorbing cognitive task can temporarily redirect attention. However, distraction is best used as a short break rather than constant avoidance.
Helpful for: Overthinking · Stress · AnxietySuggested by Leigh · HostMake Your Anxiety Speak in a Pirate Accent
When your brain says, "Everybody secretly hates me," imagine it saying, "ARRR, THE ENTIRE VILLAGE DESPISES YE!" Why it may help: Changing the imagined voice of a thought is a cognitive-defusion exercise that may make the thought feel less authoritative. For OCD-related thoughts, avoid repeating this to seek certainty or make the thought disappear.
Helpful for: Anxiety · Overthinking · Self-worthSuggested by Leigh · HostCreate an Emergency Meeting of Your Internal Board of Directors
Assign different parts of yourself roles: Anxiety is Legal, Anger is Security, Hope is Public Relations, and Common Sense is the exhausted CEO. Let everyone speak, then decide on one reasonable action. Why it may help: This draws loosely from parts-based reflection and psychological distancing. It may help distinguish competing feelings from deliberate choices.
Helpful for: Overthinking · Stress · RelationshipsSuggested by Leigh · HostPretend You're an Alien Researching Human Behavior
Describe your emotions as if you're studying humans for the first time. "Subject experiences intense distress after receiving an email containing the phrase 'quick question.' Fascinating." Why it may help: Curiosity and nonjudgmental observation are central to mindfulness and may help reduce automatic identification with difficult emotions. If you feel unreal or disconnected, use first-person language and concrete sensory observations instead.
Helpful for: Stress · Anxiety · OverthinkingSuggested by Leigh · HostFile a Noise Complaint Against Your Brain
Write a formal complaint addressed to your brain's management department. "Dear Management, the constant catastrophizing at 2:47 AM is a direct violation of the peace agreement. Further disturbances will result in legal action." Why it may help: Externalizing anxious thoughts may help create psychological distance. Writing the complaint also encourages you to identify exactly what's bothering you.
Helpful for: Anxiety · Overthinking · StressSuggested by Leigh · HostGive Your Anxiety a Performance Improvement Plan
Your anxiety has been underperforming. Schedule a disciplinary meeting. Inform it that predicting 47 imaginary disasters before breakfast is not meeting company standards. Why it may help: This is a playful application of noticing thoughts as thoughts rather than facts. You practice evaluating anxious thoughts rather than automatically accepting them. Keep the tone compassionate; anxiety is a feeling, not a personal failure.
Helpful for: Anxiety · Overthinking · Self-worthSuggested by Leigh · HostNarrate Your Panic Like a Disappointed Sports Commentator
"And she's approaching the grocery store checkout. OH, UNBELIEVABLE! HER BRAIN HAS ONCE AGAIN CONVINCED HER THAT THE CASHIER HATES HER." Why it may help: Third-person narration may help create emotional distance. For intense panic, though, some people will find comedy overstimulating; grounding may be a better choice. If narration makes you feel detached or more anxious, switch to naming things you can see and feel.
Helpful for: Anxiety · StressSuggested by Leigh · HostWrite a Rejection Letter to an Intrusive Thought
"Thank you for applying for the position of Today's Biggest Concern. Unfortunately, we have decided to move forward with candidates who possess actual evidence." Why it may help: This is inspired by noticing thoughts as thoughts rather than facts. If you experience OCD-related intrusive thoughts, avoid turning rejection letters into a repetitive reassurance ritual.
Helpful for: Anxiety · OverthinkingSuggested by Leigh · HostMake Your Worries Compete on a Reality Show
Welcome to America's Next Top Catastrophe. Each worry must present evidence to a panel of judges. Unsupported assumptions get eliminated. Why it may help: Examining predictions for evidence resembles cognitive restructuring in CBT. For OCD-related worries, avoid repeating the exercise as a reassurance ritual.
Helpful for: Anxiety · Overthinking · StressSuggested by Leigh · HostDeliver a TED Talk to a Spoon
Pick up a spoon and deliver a passionate five-minute speech explaining why your day was an absolute disaster. The spoon may ask questions, but only in your imagination. Why it may help: Emotional labeling and structured expression may help organize frustration. Avoid rehearsing grievances endlessly, which can increase rumination.
Helpful for: Stress · Relationships · OverthinkingSuggested by Leigh · HostWrite an Official Resignation Letter From Today
"To whom it may concern, effective immediately, I am resigning from the events of October 11. This workplace is toxic, and I will not be providing two weeks' notice." Why it may help: Humorous reframing can create distance from a stressful experience, while writing may help identify feelings.
Helpful for: Stress · Burnout · BoundariesSuggested by Leigh · HostPut Your Frustration on a Fake Restaurant Menu
Create a menu featuring "Overthinking Alfredo," "Emotional Damage Soup," and "Existential Dread à la Mode." Rate each dish for how unpleasant it is. Why it may help: Naming emotions may help make them more understandable. The menu format adds creativity and humor, which some people find helpful.
Helpful for: Stress · Overthinking · AnxietySuggested by Leigh · HostBecome an Extremely Disappointed Medieval King
Announce your grievances to your imaginary kingdom. "BY ROYAL DECREE, THE PRINTER SHALL CEASE ITS FOOLISHNESS OR BE BANISHED FROM THESE LANDS." Why it may help: Role-play and humor may help shift perspective. It's a creative coping experiment, not an established anger intervention. Keep the performance private or considerate of others, then choose one constructive next step.
Helpful for: Stress · RelationshipsSuggested by Leigh · HostDraw Your Anger as an Ugly Little Goblin
Give your anger a giant forehead, mismatched shoes, and a name like Greg. Write down what Greg is demanding and what he actually needs. Why it may help: Externalization and emotion labeling may help separate the feeling from your identity. The second question encourages problem-solving rather than simply escalating anger.
Helpful for: Stress · Relationships · Self-worthSuggested by Leigh · HostBecome a Human CAPTCHA
Look around and prove you're human by finding every object with a circle, three things beginning with B, and something that looks suspiciously like a duck. Why it may help: A specific visual search task can redirect attention toward your surroundings, similar to sensory grounding.
Helpful for: Anxiety · Stress · Overthinking · Trauma recoverySuggested by Leigh · HostGive Your Thoughts a Customer Service Ticket Number
Every new worry gets a ticket. "Your concern is important to us. You are currently number 684 in the queue. Estimated processing time: Thursday." Why it may help: This adapts scheduled worry time and noticing thoughts as thoughts rather than facts. You acknowledge a thought without immediately engaging with it. Write down the concern and choose a brief time to revisit it; respond promptly to a real urgent issue.
Helpful for: Overthinking · Anxiety · StressSuggested by Leigh · HostCreate a Fake Museum of Your Embarrassing Memories
Curate an imaginary exhibition titled Things That Felt Like the End of the World but Were Actually Just Tuesday. Include dramatic plaques explaining each incident. Why it may help: Reviewing past situations with perspective may help challenge catastrophic interpretations. Skip memories that feel traumatic or overwhelming.
Helpful for: Self-worth · Anxiety · OverthinkingSuggested by Leigh · HostDescribe Your Entire Day Using Only Weather Forecasts
"Heavy emotional turbulence expected around 3 PM, followed by scattered existential crises and a 40% chance of crying over pasta." Why it may help: Metaphors may help with emotional identification and reflection. Treating feelings as changing weather may also reinforce that emotional states are temporary.
Helpful for: Stress · Grief · DepressionSuggested by Leigh · HostHold a Press Conference About Your Overthinking
Stand behind an imaginary podium and answer questions from journalists. "At this time, we have no evidence that everyone hates me. The investigation remains ongoing." Why it may help: This combines psychological distancing and evidence-based questioning. Aim for a balanced perspective rather than repeatedly trying to prove certainty.
Helpful for: Overthinking · Anxiety · Self-worthSuggested by Leigh · HostBecome Your Own Overly Enthusiastic Sports Coach
Announce yourself getting out of bed like you've just won the Olympics. "SHE'S STANDING! LADIES AND GENTLEMEN, AGAINST ALL ODDS, SHE HAS LOCATED HER SOCKS!" Why it may help: Celebrating small actions can reinforce behavior and support taking small, manageable actions, particularly during low-motivation periods.
Helpful for: Depression · Burnout · Self-worthSuggested by Leigh · HostWrite a Five-Star Review of Your Survival Skills
"Despite questionable management and several unexpected plot twists, this human has successfully survived 100% of their previous Mondays. Remarkable durability." Why it may help: Self-compassion and identifying past coping successes can challenge excessively negative self-appraisals.
Helpful for: Self-worth · Burnout · DepressionSuggested by Leigh · HostCreate a Ridiculously Specific Achievement Certificate
Award yourself "Most Impressive Performance in Opening an Email While Emotionally Unavailable." Add a signature, date, and imaginary gold seal. Why it may help: Recognizing manageable accomplishments can support motivation and self-efficacy.
Helpful for: Self-worth · Depression · BurnoutSuggested by Leigh · HostMake a Tiny Funeral for an Unrealistic Expectation
Write "I must have my entire life figured out by Friday" on paper, fold it, and place it in a little box. Deliver a eulogy for the expectation. Why it may help: Symbolic rituals can sometimes help people acknowledge transitions and let go of rigid expectations. This specific exercise hasn't been validated clinically.
Helpful for: Self-worth · Burnout · GriefSuggested by Leigh · HostPretend You're Caring for a Very Dramatic Victorian Orphan
You're the orphan. Speak to yourself as a gentle caretaker. "Good heavens, this child has consumed nothing but iced coffee and emotional distress. Fetch the soup immediately." Why it may help: Compassionate self-talk may help reduce harsh self-criticism. The character makes it easier for some people to extend kindness to themselves.
Helpful for: Self-worth · Depression · BurnoutSuggested by Leigh · HostBecome a Professional Carpet Inspector
Examine a rug or carpet like you're a world-renowned expert. Identify colors, textures, patterns, and suspiciously shaped fibers. Why it may help: Deliberate sensory observation can anchor attention in the present.
Helpful for: Trauma recovery · Anxiety · StressSuggested by Leigh · HostPretend You're an Alien Learning How to Use a Fork
Pick up a fork and examine it with complete fascination. Explain its shape, weight, purpose, and strange human significance. Why it may help: Curious observation of ordinary objects is a form of mindfulness practice.
Helpful for: Anxiety · Stress · Trauma recoverySuggested by Leigh · HostInvent a Conspiracy Theory About Your Furniture
Investigate why the chair and lamp are always standing suspiciously close together. Create an entirely fictional detective story. Why it may help: Creative storytelling can provide a temporary attentional shift. Keep it clearly imaginary; this exercise is unsuitable if you're struggling to distinguish real events from imagined ones. If reality already feels uncertain, choose a factual object-description exercise instead.
Helpful for: Overthinking · StressSuggested by Leigh · HostBecome a Dramatic Art Critic of Your Own Room
Review ordinary household objects as priceless masterpieces. "Observe the emotional complexity of this half-empty water bottle. A profound commentary on modern existence." Why it may help: Intentional attention and playful curiosity may help interrupt repetitive thought patterns.
Helpful for: Overthinking · Stress · DepressionSuggested by Leigh · HostGive Every Object in Your Room a Ridiculous Backstory
The toaster is a retired spy. The couch is hiding a scandal. The decorative pillow has committed tax fraud. Why it may help: Imaginative play can encourage flexible thinking and redirect attention toward a low-stakes activity. Keep the stories clearly fictional; if reality feels uncertain, describe the objects’ actual colors, shapes, and textures instead.
Helpful for: Overthinking · Stress · DepressionSuggested by Leigh · HostCreate a Corporate Organizational Chart for Your Emotions
Anxiety is the CEO. Sadness runs Human Resources. Anger is Security. Hope is an unpaid intern. Common Sense has been on maternity leave since 2019. Why it may help: Parts-based reflection may help identify conflicting emotions and needs. This is a creative exercise, not a substitute for structured therapy.
Helpful for: Overthinking · Stress · RelationshipsSuggested by Leigh · HostGive Your Inner Critic a Terrible LinkedIn Profile
"Experienced professional specializing in unnecessary criticism, unrealistic expectations, and destroying perfectly good afternoons. Zero endorsements." Why it may help: noticing thoughts as thoughts rather than facts may help people recognize self-critical thoughts as thoughts rather than facts.
Helpful for: Self-worth · Anxiety · OverthinkingSuggested by Leigh · HostWrite a Yelp Review for Your Coping Skills
"Cried in the car but still attended the appointment. Customer service was questionable, but overall performance exceeded expectations. Four stars." Why it may help: A humorous review may help you acknowledge both difficulty and effort, supporting a more balanced self-assessment.
Helpful for: Self-worth · Stress · BurnoutSuggested by Leigh · HostCreate a National Holiday for Getting Through Something Hard
Declare October 11 "National I Didn't Completely Lose My Sh*t Day." Invent traditions, a mascot, and a ceremonial snack. Why it may help: Personal rituals and recognition of resilience may reinforce positive memories and a sense of accomplishment.
Helpful for: Self-worth · Burnout · Trauma recoverySuggested by Leigh · HostWrite a Formal Apology to Your Nervous System
"Dear Nervous System, I regret to inform you that the suspicious email was merely a dentist appointment reminder. Your deployment of the full emergency response team was unnecessary." Why it may help: This blends self-compassion with psychoeducation. Understanding that stress responses can be overprotective may reduce secondary anxiety about experiencing anxiety. You have not done anything wrong by feeling anxious; use the letter as kindness, not blame.
Helpful for: Anxiety · Stress · Self-worthSuggested by Leigh · HostNEED IMMEDIATE SUPPORT?
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