How “Strategic Solitude” Is Helping Entrepreneurs Avoid Burnout

Entrepreneurship often glamorizes hustle, connection and constant motion, but those who are lasting creatively, mentally and emotionally are starting to embrace a less flashy advantage — strategic solitude. Seclusion doesn’t mean isolation or avoidance. It’s an intentional space to reflect, create, recharge and lead with clarity. This practical strategy can help business leaders sidestep burnout and deepen their business success. Why Do Entrepreneurs Burn Out? Business founders face intense demands like constant decision-making, financial risk, emotional pressure and never-ending input. Burnout doesn’t just show up as exhaustion — it shows up as apathy, irritability, poor decisions and lost creativity. Solitude helps break that cycle. When you’re alone with intention, you create space to reflect, recalibrate and reconnect with your values. The Wisdom of Leaders Who Embraced Solitude History is full of leaders who didn’t just tolerate aloneness — they sought it out as a sacred tool. Religious leaders like Moses, Jesus and the Prophet Muhammad all chose isolation to gain clarity and direction. Whether climbing a mountain, spending time in the cave of Hira, wandering the desert or praying alone, they found their calm in silence and contemplation away from the world. Roman emperor and Stoic philosopher Marcus Aurelius journaled privately, “retiring into himself,” never writing or performing for an audience but sharpening his thinking and ethics. That aloneness gave him the strength to rule with composure. Statesman and Nobel Prize winner Nelson Mandela spent long hours alone during his years in prison. He credited that reclusion for the opportunity to read and reflect, transforming his anger into clarity and his resistance into resilience. How Do Entrepreneurs Avoid Burnout? Strategic solitude is more than a catchy sales line for the latest corporate retreat company. It’s part of an arsenal of tools to identify, manage and beat entrepreneurial collapse, and it starts with effective strategies like these. 1. Start Your Mornings in Silence Instead of launching into emails or doomscrolling while your mind is still exhausted and anxious from the previous day, give yourself a buffer. Start your day with 15-30 minutes of uninterrupted silence — no screen, no input. Adding a mantra you repeat in your head — like “I can accomplish great things today” — sets the tone for intentional thinking and helps you make decisions from a grounded place, not a reactive one. It’s a reset before the race begins. 2. Take Solo Strategy Walks Walking alone without a podcast or playlist gives your mind space to roam. It mimics how some of the greatest thinkers generated insights through movement and seclusion. During these walks, ideas surface naturally because there’s no agenda, only room to wander mentally. 3. Schedule White Space on Your Calendar White space is unscheduled time in a specific moment that protects your mental bandwidth. It’s not for “catching up” on tasks — it’s for doing nothing on purpose. Blocking out white space each week helps you rest, get creative and even solve problems. This gives your brain the margin it needs to do deep thinking. 4. Designate a Solitude Zone Your environment matters. Choose a physical space — a corner, a reading chair, a park bench — where being alone becomes habitual. The more you return to this space, the more it cues your brain that it’s time to unplug, reflect or create. Over time, this spot becomes a sanctuary for mental clarity. 5. Journal Without an Agenda Stream-of-consciousness journaling helps you process emotions, clarify decisions and spot patterns in your thinking. Don’t try to write something profound — just let your thoughts land. Over time, journaling in isolation could become a diagnostic tool that helps you catch burnout before it takes hold. 6. Build in a Solo CEO Day Set aside one day a month to review strategy without distractions. This isn’t a day to catch up on emails — it’s a zoomed-out session for reflecting on your vision, values and direction. When you regularly revisit the “why” behind your business, you make sharper, braver decisions. 7. Use Alone Time to Rehearse Decisions Before you act on feedback or outside opinions, retreat. Play out the decision in your mind without the noise. Ask what’s motivating this choice — alignment or anxiety? Reclusion makes room for intuition to speak before outside pressure rushes in. 8. Reframe Isolation as a Reward, Not Punishment Being alone isn’t a signal you’ve failed socially — it’s a sign you’re leading thoughtfully. When you treat alone time as a gift, you stop filling every blank space with noise. You begin to crave the calm because you’ve experienced its power. That time alone is often a great way to reset your mindset. 9. Detach From Digital Noise Regularly Even a few minutes without a device could help your mind reset. Turn off notifications, step away from the news cycle and listen to your own thoughts. When you detach, you notice how hyperstimulated you’ve become and how differently your brain works without constant interruption. 10. Reflect on Your “Why” Without Distractions Solitude makes space for deep reflection on your purpose. When you regularly ask yourself, “Why am I building this?” you stay grounded. Revisiting your original mission in a quiet space helps you reconnect with your passion and resist mission drift. 11. Lean Into Deep Work Blocks Block out 90 minutes for distraction-free creation — no meetings, messages or multitasking. These solitude-powered sessions are when you write, design, problem-solve or plan without interruption. Innovation and flow states live in this “deep work” mode. 12. Explore Fears That Surface in Silence Reclusion often reveals discomfort you’ve been ignoring, but entrepreneurs are boundary breakers who can learn to face things you fear. Instead of running from it, sit with it. Naming a fear — whether it’s impostor syndrome or stress of failure — reduces its power. This internal honesty becomes fuel for self-trust, resilience and innovation. Additionally, you can assess those fears to decide if your worries are founded or if you’re just anxious about trying a new path. 13. Turn to Aloneness to Reset Emotional Regulation When you’re overwhelmed, solitary time is an emotional palate cleanser. Techniques like breathwork, body scans or sitting quietly help reset your nervous system so you can re-engage calmly. These short pauses can shift your mindset from fight or flight to clarity and reactive to responsive. 14. Create Boundaries Around Social Energy Not every meeting needs to happen, and not every message requires an instant reply. Solitude teaches you to protect your energy instead of constantly performing. Business leaders who build space for being alone can show up with more presence and less resentment. 15. Celebrate Wins and Failures Alone Taking time to reflect privately helps you internalize growth. When you celebrate without needing public applause, you build self-respect and inner validation. You also get better at processing mistakes with curiosity, not shame, turning solitude into your personal debriefing space. Solitude and the Founder’s Mental Health Toolkit Isolation is a powerful burnout-prevention tool but is not a stand-alone cure. If you’re already deep in burnout, chronic stress or emotional fatigue, separation should complement other forms of support. That includes therapy, medication, rest and boundaries, but if reclusion turns into avoidance or you feel worse after alone time, that’s a red flag. Solitude should feel regenerative, not like punishment. If the quiet feels heavy, you may need more connection before using alone time to reinforce emotional healing. Think of isolation as a foundational practice that makes all your other mental health tools work better: It gives therapy room to integrate. It helps journaling become more insightful. It allows mindfulness to deepen. It creates space to hear your needs before they turn into crises. Start Small and Stay Consistent You don’t need to move to a monastery to regain your rhythm — you just need a few minutes a day to start. Wake up 10 minutes earlier, pause after lunch, take a mini phone sabbatical and schedule a monthly CEO day. Take a no-input walk once a week and remember that strategic solitude is a re-entry into yourself. The more you return to that place of quiet clarity, the more resilient, creative and focused you’ll become, not just as a founder but as a whole person.

You’ve had a rough day. Maybe your boss sent a last-minute email, your kids turned the living room into a disaster zone or someone cut you off in traffic. You’re fuming. But instead of lashing out, you grab the vacuum, scrub the counters, and suddenly, your house has never looked better. This is rage cleaning in action. While it may seem like a quirky habit, rage cleaning is more than just angrily wiping down the counters — it’s a real psychological response to stress and frustration. But is it truly the secret to a spotless home and a clear mind, or just a temporary distraction? What Is Rage Cleaning? Rage cleaning is when frustration, anger or stress dries you to clean your home aggressively. It’s not a conscious decision to tidy up — it’s an impulse. Instead of yelling, crying or stewing in your emotions, you grab the nearest cleaning supplies and start scrubbing. This can look different for everyone. Some people start furiously vacuuming when an argument upsets them, while others might reorganize their entire closet after a stressful day at work. Regardless of the trigger, the goal is the same — channel pent-up energy into something productive.  Why Does Rage Cleaning Feel So Good? There’s a reason rage cleaning can feel incredibly satisfying, both physically and mentally. Physical Release When you’re angry or stressed, your body floods with adrenaline and noradrenaline. This is part of the “fight or flight” response — your heart beats faster, your muscles tense up and you’re filled with relentless energy. Cleaning provides an outlet for that built-up tension. The repetitive motions of scrubbing, vacuuming, polishing and dusting mimic exercise, helping you burn off excess energy and physically work through your emotions.  Instant Results Unlike emotional conflicts, which can be complex and take time to resolve, cleaning offers immediate, visible results. You start with a mess, and within minutes, you see progress. This gives you a quick sense of accomplishment, which can be rewarding when life feels chaotic. Regaining a Sense of Control Stress and anger often stem from situations that feel out of your control — an unexpected bill, a difficult conversation or a long day where nothing went right. Cleaning, on the other hand, is something you can control, as it’s a choice. You decide what gets cleaned, how and when. This sense of control can be grounding, especially during uncertain times. Distraction From Negative Thoughts Rage cleaning can also serve as a mental escape. Instead of sitting with difficult emotions or overthinking a frustrating situation, you focus on a task that requires attention and movement. This temporary distraction can help you process emotions without becoming overwhelmed.  How to Make the Most of Rage Cleaning If you want to turn rage cleaning into a sustainable and beneficial habit, here are a few ways to make it work for you: Set a Time Limit Give yourself a designated time frame — like 20 or 30 minutes — to clean. This prevents burnout and ensures you’re not using cleaning to completely avoid your emotions. Make a List Before you start, jot down a few tasks you’d like to accomplish during your rage-cleaning session. Having a list is a great guideline, helping you channel your energy toward specific goals. You’ll feel more accomplished ticking things off, and it keeps you focused on tasks instead of letting your frustration derail the cleaning.  Pair It With Music or a Podcast Upbeat music can turn rage cleaning into a fun and energizing experience. Alternatively, listening to a podcast can keep your mind engaged while you tidy up. Focus on High-Impact Cleaning Tasks Instead of scrubbing baseboards for hours, prioritize tasks that give you the biggest sense of accomplishment — clearing cluttered countertops, sweeping up crumbs, wiping down surfaces or reorganizing closets.  Use It as a Reset, Not an Escape Rage cleaning should help you clear your mind, but it shouldn’t be your only coping tool. Make sure you also process your emotions in healthy ways, like talking things out with a friend, going for a walk, journaling or practicing yoga.  Appreciate the End Result Once you’re done, take a step back and admire your fresh, clean space. Acknowledge both the emotional release and the physical results of your efforts.  What Should You Rage Clean First? When emotions are running high, the last thing you want is to waste time figuring out where to start. The key to effective rage cleaning is choosing tasks that give you instant gratification, visible results and a sense of control. Here are the best places to begin: Kitchen Counters Cleaning off clutter, wiping down surfaces and organizing your kitchen can provide an immediate sense of accomplishment. Plus, the physical motion of scrubbing can be a great way to release tension.  Bathroom Sink and Mirror Angry? Watch toothpaste stains and water spots disappear as you scrub. A freshly cleaned mirror can also be symbolic — it reflects a calmer, more in-control version of yourself by the time you’re done. The Floors Vacuuming or mopping requires movement and focus, making it a perfect rage-cleaning task. Plus, seeing dust and dirt vanish gives a quick mood boost. The Entryway or Living Room These are the spaces you see the most, so tidying them up can make your whole home feel fresher. Toss shoes in their place, fluff up the couch pillows and wipe down surfaces for an instant reset. The Laundry Pile Throwing dirty clothes into the washing machine gives you something productive to do without too much effort. Plus, folding fresh, warm laundry afterward helps you wind down. A Cluttered Drawer or Surface Tackling a messy drawer, countertop, dining table or coffee table is a great way to channel frustration into something small yet impactful. Cluttered spaces can be a major source of anxiety and decluttering helps clear your mental space, too. Your Bed Making the med or changing the sheets can be surprisingly therapeutic. It creates order in your personal space and gives you a cozy, clean retreat when you’re ready to relax. Start with the easiest, most satisfying task first, then move on if you have more energy. Don’t stress about perfection — rafe cleaning is all about progress, not perfection.  Final Thoughts Rage cleaning can be a surprisingly effective way to process emotions while keeping your home in top shape. As long as it’s not your only stress outlet, there’s nothing wrong with channeling frustration into a productive, satisfying deep clean. 

Humans are meant to be in a community. Acquaintances share news or strangers become friends in a public space to have that comfort of company. Every individual should have access to a third place in their life. And while options are becoming few and far between, there are still a few to try out.  What Is a Third Place? The third place refers to a space where people can mingle without obligations. The first place is the home, where you may have responsibilities, chores, and family dynamics. The second home can refer to school or the workplace, where you still need to strive academically or professionally to succeed. A third place is a pressure-free environment where you can just find support from other people. Ray Oldenburg coined the concept in the 1980s to highlight the importance of informal and free social interaction.  Do You Need a Third Place? Yes, a third place is needed. It’s imperative at almost every stage in life because you need a sense of connection and community. Too much stress and loneliness can cause one to implode, negatively affecting your mental health in the long run.  Having a public space to frequent is especially evident when you’re an adult transitioning into different stages. You start to miss the everyday friendships made in school or struggle to make new ones. Find a sense of familiarity and comfort in your surroundings. It may even lead you to some beloved companions in the near future.  Third Place Ideas Everyone can have their own variation of their third place. If you’re someone who is still looking for that space, here are a couple of suggestions: 1. Join the Club Find a local club that engages in a hobby you love. It could be anything from golfing to yoga to dancing and more. These groups will typically have their own facility that you can visit for the meetings. Another similar option would be classes— cooking courses and knitting guilds can be relaxing and enjoyable.  2. Dine at a Cafe From the smell of the coffee to people having their own conversations in the background, there’s just something so comforting about being at a cafe. Find a nice local shop you can frequent every week and pick a spot. You can invite your family and friends along, but there’s also a certain thrill in talking to someone new there.  3. Loaf at a Park Bench The park is also a great public space to turn into your third place. You can bring a book and just sit on the bench or have a packed lunch for an impromptu picnic. It’s also possible to stretch your legs and walk around. A light jog is a great way to get your mind off of any stresses that you’re experiencing at home or work.  4. Attend Church Events The church is a good third-place option for religious people. It’s a space where they can concentrate on fostering their faith and talking with other like-minded people to gain perspective. Whether it’s a baptism event or mass, engage in the activities.  5. Check the Public Libraries Discover a gold mind of books by going to the local libraries. Some even provide audiobooks and e-books nowadays if you prefer more digital forms. You can even strike up a conversation with the bookworms in your vicinity.  6. Work Out at the Gym Want to become a fitness enthusiast? Join a fitness center and talk with fellow gym goers. You can share routines or ask them to spot you for your reps. A professional trainer would also show you the ropes of navigating the space while building a fitness plan.  7. Visit the Thrift Store Going down the aisles of a local thrift store can be enjoyable. You can look at many novel pieces and find new pieces to decorate your home with. It's also great to meet fellow shoppers and discover hidden gems together. 8. Drive Down the Trails A third place can be more than one establishment. You can take your car and drive down a familiar trail, taking in the beauty of nature along the way. Roll down the windows when you want open air, or consider renting a bike.  9. Sit on the Beach The beach is also a calming space you can visit when you need a break from home or work. Take in the sights of the seas and skies before you. Just remember to wear plenty of sunscreen when you’re heading there for UV protection.  Is it Hard to Find a Third Place? Finding a third place can be challenging. Some public urban spaces have an air of exclusivity that could make you feel like you shouldn’t be there. There also seem to be fewer public spaces in some cities, which dwindles your options. There’s also the matter of arrangement. Some people exhaust way too much time and energy when managing their jobs and homes. Even with remote work, you can be too exhausted to discover what space works for you.  Tips to Find Your Space It’s important to overcome the challenges of finding a third place to establish a safe space to turn to. Here are some tips to keep in mind: Avoid rushing: While finding a third place is good, there’s no rush in finding it immediately. Even if the first try doesn’t work out, hold out hope. Give yourself time and just schedule it when you’re comfortable.  Try improvising: A third place can be more arbitrary than you think. Areas as simple as the front yard or porch are already great ways to escape your regular obligations and meet other people. Online spaces are also great for connecting with people.  See what feels right: You’ll know you’ve found your third place if you've already felt much more connected with the room and people you are with. Contemplate if you feel calm and be grateful for the newfound space. Discovers Your Third Place Having a third place gives you a perspective that life is more than stress and hard work. You deserve to enjoy the spaces around you and find people to connect with. Venture outside and be surprised by what you’ll find. You can even share this blog post with a friend as an invitation.

Your workday is full of challenges, from tight deadlines to back-to-back meetings. While these demands can be energizing, they can also create tension in your body and mind. The good news? You have a built-in tool to restore balance — your breath.  Breathwork is a simple yet powerful way to release stress, regulate emotions and enhance focus, all in just a few minutes. With intentional breathing exercises for stress at work, you can shift into calm and clarity anytime you need it. There are science-backed techniques that can help ease tension, improve concentration and support emotional well-being throughout your day, and you’ll find them here.  The Link Between Breath and Stress Have you ever noticed how your breathing patterns change under pressure? Stress often leads us to breathe shallow, rapid breaths that can make you feel even more tense. That’s because your breath is directly connected to your nervous system.  When you’re under stress, your body activates your fight-or-flight response, which releases cortisol and increases your heart rate. This natural reaction is helpful in short bursts, but when it becomes your default setting, it can lead to fatigue, brain fog, and feeling emotionally overwhelmed.  The good news is that deep, intentional breaths can mitigate this. Deep and deliberate breaths signal to your body that it can relax, which slows down your heart rate and shifts you into a calmer state of mind.  Simple breathing techniques can interrupt the stress cycle, bring more oxygen to your brain and restore clarity. Whether you’re dealing with a tight deadline or a high-stakes meeting, conscious breathwork can help you reset and refocus in just a few minutes.  Breathing Exercises for Stress at Work  The beauty of breathwork is that it’s always available. You don’t need any special equipment, apps, quiet rooms, or guides to do it. Whether at your desk, in a meeting, or stepping away for a quick reset, these simple breathing exercises can help ease your tension and help you find your center.  Box Breathing  This technique is popular among athletes and Navy SEALs for a reason. It’s an effective way to regulate the nervous system and regain focus. How to do it: Inhale through your nose for a count of four. Hold your breath for a count of four. Exhale out your mouth for a count of four. Hold again for a count of four.  Repeat this as many times as you need to until you feel calm. It’s great for moments when stress feels overwhelming. It will help you slow down and regain control.  Extended Exhale Breathing Your exhale plays a key role in relaxation. Making your exhale longer than your inhale activates your parasympathetic nervous system and signals to your body that it’s safe to relax rather than continue to stress. How to do it:  Inhale through your nose for a count of four.  Exhale gently for a count of six (or longer if you’re comfortable with that).  Repeat this as many times as needed, making each breath smoother and steadier.  This technique is beneficial during moments of frustration or when you need to reset between tasks.  Alternate Nostril Breathing A go-to in yogic practices, alternate nostril breathing helps balance both sides of the brain, improving focus and reducing mental clutter. How to do it:  Sit comfortably and use your right thumb to close your right nostril.  Inhale deeply through your left nostril.  Close your left nostril with your left ring finger and release your right nostril.  Exhale through your right nostril.  Inhale through your left nostril, switch sides and exhale through your left.  Repeat for a minute or two.  This method is excellent before essential meetings or creative tasks, as it promotes mental clarity and relaxation at the same time.  Belly Breathing Shallow chest breathing can worsen stress, but shifting your breathing to deep belly breaths can quickly calm your nervous system. How to do it:  Place one hand on your belly and the other on your chest.  Inhale deeply through your nose, letting your belly expand while keeping your chest still.  Exhale slowly, feeling your belly soften back in.  Repeat for a few minutes, focusing on smooth, steady breaths.  Belly breathing is perfect for resetting after a stressful conversation or starting your day feeling centered.  By incorporating these breathing exercises for stress at work, you can create a sense of control and calm, no matter what challenges come your way.  Deep Breathing Exercises for Anxiety Stress at work is one thing, but anxiety adds another layer. Anxiety can make your mind race, your chest feel tight and your emotions much harder to manage. Deep breathing techniques can help regulate your nervous system, easing the physical and mental symptoms of anxiety so you can stay present and focused.  4-7-8 Breathing  Dr. Andrew Weil popularized this technique and works by slowing your breathing and increasing the oxygen flow to the brain, promoting a sense of calm. How to do it:  Inhale deeply through your nose for a count of four.  Hold your breath for a count of seven.  Exhale slowly through your mouth for a count of eight.  Repeat for four cycles or longer if needed.  This exercise is excellent for those moments when anxiety creeps in unexpectedly, helping to regulate your emotions quickly.  Resonance Breathing Resonance breathing is also known as coherent breathing and helps to synchronize your heart rate and nervous system, creating a deep sense of relaxation. How to do it:  Inhale deeply through your nose for a count of five or six.  Exhale slowly for the same count.  Continue this slow, even-paced breathing for a few minutes.  This method is perfect when you’re feeling on edge or struggling with anxious thoughts. It’s also a great practice to incorporate into your daily routine for ongoing resilience.  Sighing Breath Sometimes, the best way to release tension is through a big sigh — just like you do naturally when you’ve had a long day. This technique helps loosen emotional and physical tightness in seconds. How to do it:  Take a deep inhale through your nose, filling your lungs.  Exhale through your mouth with an audible sigh.  Repeat a few times, letting go of any built-up frustration or worry.  This simple exercise is great when you need an instant shift, whether after a stressful email or before diving into a big project.  By practicing these deep breathing exercises for anxiety, you can train your body and mind to respond to stress more efficiently. Over time, these techniques can become powerful tools for emotional regulation. You can even offer these techniques to employees to help them deal with work stress or connect with the team more effectively.  The Emotional Release Aspect of Breathwork  Stress doesn’t just live in your mind — it’s stored in your body, too. When you experience tension or anxiety at work, your body responds by tightening muscles, quickening your breath, and keeping you in a high-alert state. Over time, these stress patterns get trapped, leading to emotional buildup. Breathwork offers a powerful way to release these stored emotions and restore balance.  One of the key ways breathwork helps with emotional release is through vagal toning, which is the activation of the vagus nerve. The vagus nerve runs from your brainstem down to your gut. The vagus nerve is responsible for shifting your body out of fight-or-flight mode and into a calm, relaxed state.  The stronger your vagal tone, the faster you can recover from stress. Deep, intentional breathing is one of the most effective ways to stimulate this nerve and promote relaxation. Incorporating breathwork techniques into your day can be used to release emotions, improve vagal tone and build long-term emotional resilience.  Final Exhale Your breath is one of the most powerful tools for managing stress, releasing emotions, and staying centered at work. With just a few minutes of intentional breathing, you can shift from tension to ease and from overwhelm to clarity. These techniques are always available, whether you’re using box breathing before a big presentation or a simple sigh to let go of frustration.  The best part is that the more you practice, the more naturally your body responds to stress calmly rather than chaos. So, the next time work feels overwhelming, remember that your breath is your reset button. Take a deep inhale, exhale slowly and let it bring you back to balance. 

This article deals with topics of abuse and sexual assault, which may be disturbing to some readers. What does it mean to be the perfect victim? Is there such a person? A so-called perfect victim is somebody who gives an impression of absolute blamelessness in the aftermath of an abusive action because of their level of respectability, vulnerability and believability. For these reasons, you are more likely to accept their accusations as honest and truthful. What this perception does is place focus on the victims instead of on the offenders, where it actually should lie. In reality, there is no such thing as a perfect victim. Public opinion and prejudice cause this illusion and do more to create resistance for those not "fitting the mold” to get the justice they deserve.  Who is a “Perfect” Victim? You’ll best understand who constitutes a perfect victim through examples that indicate the dangers of forming perceptions based on specific victim predispositions.  Young, White and Middle Class Two plaintiffs in abuse cases are a well-dressed young caucasian lady with a good job and a clear criminal record and an older disadvantaged woman of color with a history of misdemeanors. The first plaintiff will likely find more favor in a courtroom and via public opinion than the latter, who has to create an enhanced degree of respectability to receive similar levels of justice.  Quite unjustly, the first plaintiff automatically receives more empathy and favor in court than the second, which is too often the situation concerning race, age, class, and life differences. This bias does not mean that the younger, more privileged victim is any more worthy of understanding and fair treatment in a courtroom, but because of these factors, the younger, more privileged victim makes a more “perfect” victim. Clever and Well-Spoken A plaintiff giving testimony in a sexual assault case could be an articulate, qualified woman with high societal standing or, conversely, a lower-class, intellectually disabled member of society with no social standing to speak of. Those viewing and judging the case will likely view the first person as a perfect victim compared to a woman with a disability.  Although women with intellectual disabilities get subjected to sexual assault 50% to 90% more regularly compared to other members of society, these others have the courts believe them more often. Intellectually disabled people generally carry less credibility in courtroom scenarios. Whereas the courts should regard victims' ordeals on their merits instead of the impressions they glean, the truth is that some are deemed “more worthy” of belief than others.  Demure and Cooperative Authorities rescue two young girls from different backgrounds from sex traffickers. Both are traumatized, but one is shy and respectfully volunteers information to her rescuers. The other is demonstrative and unwilling to cooperate. As a result, without consideration for their upbringing, the courts and the public view the first victim as more “perfect” than the second. Traffickers enforce their will on their victims to the degree that the victim’s submission means better treatment in context and a greater chance of survival. Their methods of control foster environments that either bend victims to their will or trigger behavioral and mental patterns that may cause a victim to be labeled as “difficult” after rescue. Both girls experienced untold trauma during their time in captivity and built the best coping mechanisms they could. Neither is a perfect victim and deserves more support and empathy than the other.  The Perfect Victim Illusion The above examples show that public perception and innate societal bias form the foundation of the perfect victim illusion. An illusion is all it is. Victims of sexual abuse are never perfect. They lodge criminal cases or civil suits based on circumstances they’ve endured — all of which have enough foundation to warrant court dates. From there, the court must establish the facts and arrive at a verdict of guilty or not guilty against or in favor of the defendant — the defendant, not the victim. The plaintiff is not on trial and should never be, and you should not dispute any presented facts because the victim stating them is not deemed perfect — in looks, actions,  speech or background — and neither should the court. You’re likely aware of the impending high-profile sexual harassment civil case that actress Blake Lively has brought against fellow actor and director in their joint movie “It Ends with Us,” Justin Baldoni. Blake Lively vs. Justin Baldoni Should there ever have been a personification of the perfect victim, you’ll agree Blake Lively fitted the bill. The tall, blonde Hollywood sweetheart married to the ideal man, Ryan Reynolds, had the acting world at her feet, having appeared in the smash TV series “Gossip Girl” and Tinseltown hits “The Age of Adaline” and “The Town,” among others.  After releasing her movie “It Ends With Us,” about domestic violence, Lively used her press tour to promote her haircare range, drew some criticism and created distance between herself and the film’s male lead and director, Justin Baldoni. When news of Baldoni’s alleged inappropriate sexual behavior toward Lively on the movie’s set hit the press, there was widespread outrage against the director, with most of the film’s ensemble unfollowing him on social media.  However, more stories, old video clips, and news of Baldoni’s defamation countersuit have gone viral as time passed. Many of these paint Lively in a less-than-perfect light, meaning that the once-perfect victim may find herself facing a more difficult courtroom scenario when the case begins next March. You know you should never preemptively judge a victim, and while Lively and Baldoni have both undergone judgment in the court of public opinion, it's up to the court to decide whether the actress’s alleged ordeal merits a guilty verdict against her co-star. Whatever the result, the current trial in the media proves that a perfect victim doesn’t exist. While respectability, vulnerability and believability may create empathetic public perceptions, an unknown victim of abusive lovebombing may realistically be more worthy of the status. No Victim is Perfect While preconceived ideas and views of victims may cause positive or negative impressions of those in the public eye, spare a thought for the invisible victims who undergo levels of bias from juries in courtrooms because of who they are and not how their abusers criminally treated them. These imperfect victims face more resistance because of their perceived imperfections. In fact, they’re no less perfect than those who’ve undergone similar crimes but have better social standing. The only thing making any victim “perfect” is the perception of others. It’s only an illusion.

If you’re like many, you could use some solid mental health tips for managing anxiety. However, few people attend schools or have jobs that devote more than lip service to stress management, and knowing what to do can confuse even well-educated individuals.  However, anxiety is an increasing problem. The pandemic saw a substantial increase in this and other mental health disorders, and soaring inflation and economic uncertainty mean the issue hasn’t subsided for many. Worse, it prevents folks from finding the help they need, as socioeconomic factors are a leading cause of skipping care in the United States. It’s understandable if you have to manage alone, and the following tips can make a difference.  1. Get Organized  It’s the day of your big presentation — and you can’t find your phone. Panicked, you scour the house, making yourself late in the bargain. The entire ride to work, your stress levels go through the roof, worsening your anxiety symptoms.  Here’s the biological reality: it’s far harder for you to focus when you’re frantic. That leads to careless mistakes like misplacing your keys, causing further panic. Give yourself the gift of organization — your future self will thank you:  Create a place for everything: You’re far less likely to misplace essential items like your phone and keys when you always put them in the same place. It’s one reason that moving is so stressful; you have to get used to a new dedicated spot. Practice when you’re calm, so it’s second nature when crunch time hits.  Get a planner: You can go with old-fashioned paper or use an app. Each Sunday, plot a course for your week. Review your to-do list for the next day before shutting down for the evening, so you don’t accidentally forget that specialist appointment you’ve awaited for months.  Use electronic reminders: Nearly every cellphone has a built-in alarm clock that lets you set as many reminders as you like. Set them for everything to avoid regret.  2. Learn to Breathe Yoga enthusiasts know that pranayama, or breathwork, is one of the most important parts of any class. It focuses on mindfully controlling the duration, frequency and timing of each inhale and exhale.  Why is it so important? Breathing is one of the best ways to calm an overexcited nervous system and tap into your parasympathetic side, your body’s signal to relax, rest and digest. When you panic, your breathing becomes shallow. Consciously elongating each inhale and exhale gradually induces calm, although it might take a few minutes.  There are dozens of breathing techniques you can use. One of the simplest is simply using a 5:5 count. Inhale for a count of five and exhale the same length until your jitters reduce.  3. Modify Your Diet  Can the foods you eat influence your mood? Absolutely. Scientists learn more about the gut-brain connection every day, but they now believe regulating your intestinal microbiota could help improve anxiety symptoms.  What should and shouldn’t you eat? In general, it’s best to avoid ultra-processed foods. Why? Researchers suspect that overconsumption of such products often triggers systemic inflammation, a culprit behind many diseases, including those affecting your brain.  Some foods may help you battle anxiety. Why not add more of these to your plate and mindfully observe their effects?  Fatty fish: Fatty fish are high in omega-3 fatty acids, which reduce brain inflammation and promote better neurological health.  Nuts and seeds: These contain high levels of magnesium, selenium and zinc, which are all vital for brain functioning.  Yogurt: Yogurt is rich in probiotics that help support a healthy intestinal microbiome.  Turkey: This food contains tryptophan, the stuff responsible for that post-Thanksgiving dinner nap. It induces a sense of calm and relaxation.  4. Work It Out Exercise is one of the best natural remedies for anxiety. Why? It lets you mitigate excess stress hormone levels like nature intended — tapping into your “fight or flight” response. Your body doesn’t know if you’re wrestling a lion or wailing on a punching bag; the effect is the same.  However, you should keep your workouts under an hour and average in intensity for best results. Exercise also promotes a stress response, dropping adrenaline and cortisol levels when you complete your fitness routine. Excessively vigorous or prolonged activity can raise cortisol levels, provoking the opposite reaction and exacerbating existing imbalances. As in most things, moderation is key.  5. Try Calming Herbs Before modern medicine existed, people turned to nature for treatment. Many of the compounds in such plants are key components of many of today’s allopathic remedies. However, there’s nothing wrong with trying natural herbs if you don’t have meaningful access to prescriptions.  Pro-tip: Herbal medicine works much like traditional in that not every remedy works in a pinch. You have to take some long-term to appreciate the effects, so please don’t give up after one serving fails.  What are the best herbs to use for anxiety? Add some of these to your teapot.  Passionflower Valerian Chamomile Lavender Lemon Balm Additionally, you might want to add adaptogenic herbs to your mix. What are those? These plants protect against the effect of oxidative stress, battling some of the inflammation that might keep other remedies from working as effectively. Some popular ones to try include: Ashwagandha Astragalus Holy Basil (Tulsi)  Chaga mushroom  Reishi mushroom  6. Practice Yoga  Yoga is perhaps the ultimate form of exercise for people with anxiety because it unites the benefits of deep breathing with physical movement to double the perks. Please don’t think you can’t get an invigorating experience this way — step into an Ashtanga or vinyasa class, and you’ll be sweating plenty by the time your session ends.  However, you can also find less vigorous forms. Hatha is a great starting place for many beginners because it allows you to master poses without flowing through them too quickly or holding them for an extended period. Gentle yin and restorative classes are glorious when you have chronic pain or simply want to stretch yourself calm before sleep. You don’t even have to join a studio — plenty of yoga guides create free content on YouTube to spread the bendy-stretchy love.  https://youtu.be/rNVzTZcimjc?si=x04EDbVynL6pjOWC 7. Float Away  Have you heard of floatation therapy? This treatment encloses you in what’s essentially an aquatic sensory deprivation chamber where you float blissfully in warm waters, free from the excess bombardment of stimuli that ramps up anxious feelings in many. It costs between $75 and $100 on average for a 30-minute session.  However, you can imitate the effects at home in your bathtub. Close the door, light some electric candles — real ones are too risky if you fall asleep — and dim the lights. Consider adding some soul-soothing solfeggio music, as the water may amplify the effect of the frequencies. A pair of waterproof headphones helps you shut out any outside noise that might disturb your otherwise peaceful bliss.  8. Try Aromatherapy  Can inhaling your favorite fragrance ease panic? Perhaps. How does aromatherapy work? Researchers believe that the scent molecules travel from your nose to your brain, where they activate your amygdala, which impacts emotional regulation.  What are some of the best scents? Many of them are similar to the herbs you ingest:  Chamomile Lavender Rose Bergamot Jasmine Holy basil  9. Locate Low-Cost Help  Finding low-cost mental health care isn’t easy, even if you have coverage. If you’ve already visited Healthcare.gov and haven’t found a plan that fits your budget, you might have to get creative.  Support groups can be a lifeline, and many people with anxiety find online versions more manageable than entering a room full of strangers, even if they share a common problem. Members can share strategies that work for them. You might also get lucky and find a clinic that offers services on a sliding scale. Prescription drug discount plans can sometimes bridge financial gaps if you can swing a psychiatrist’s appointment but not ongoing copays or deductibles, only medication.  It’s generally best to keep your mental health woes out of the workplace, as this information is more likely to harm, even derail, your career than it is to get you the help you need — and job loss only compounds your existing angst. However, if your employer offers an assistance plan, you may investigate it, especially if the administrators take pains to maintain your confidentiality. Be aware of the risks before you leap, however, as regret can make your mental health worse.  Mental Health Tips for Anxiety Rates of anxiety continue rising. Unfortunately, not everyone has access to a therapist’s couch or medication. That doesn’t make their conditions less severe.  Try these eight mental health tips for managing your anxiety. A single or combination approach may work best; experiment until you find the right treatment regimen.  Originally published December 15, 2022. Updated December 23, 2024. 

When your anxiety gets too high, everything feels like it’s spinning out of control. That’s a really scary experience. Prepare yourself for stressful situations by learning these grounding techniques for panic attacks. They’ll calm your nervous system and give you a sense of control over your mental health again. What Are Grounding Techniques? Grounding techniques engage your muscles or brain to distract your nervous system. Instead of telling yourself to calm down — which rarely works during an anxiety attack — these techniques keep your body busy so your nervous system realizes there isn’t a threat. It’s crucial to try both physical and mental grounding techniques for anxiety attacks as you explore what works best for your mind. One may be more effective than the other in various situations. Knowing how to do both could resolve your anxiety in times of crisis. Best Grounding Techniques for Anxiety These are some of the best grounding exercises you can try when you feel like you’ve lost control of your anxiety. Keep the steps saved on your phone or by your bedside so you always have directions to follow when you need help. 1. Try the 5-4-3-2-1 Method Many people prefer the 5-4-3-2-1 method because it may feel like you’re checking things off a to-do list. If you find staying productive soothing, you might enjoy it too. Follow these directions to calm your mind: Say five things you can see, like a lamp or TV. Say four things you can hear while doing this grounding technique. Say three things you can feel, which may require touching the carpet or your chair. Say two things you can smell (if you can’t smell anything, name two smells you love and imagine inhaling their aroma). Say one thing you can taste, like a sip of water or a bite out of a cracker. Try taking deep, slow breaths between each art of this technique. Repeat it as often as needed and switch environments to engage with new sensations. You can also follow this video guide for extra help. https://www.youtube.com/watch?v=30VMIEmA114 2. Walk Away  Mild exercise is a surefire way to quell panic. Doing so makes evolutionary sense. When you have an anxiety attack, your body releases the stress hormones adrenaline and cortisol to propel your muscles into action. However, modern “attackers” seldom resemble hungry lions.  Your body hasn’t caught on to the fact that all the cortisol in the world won’t solve problems like too many bills with too little month for paying them. You might not be able to hit a sudden financial windfall, but you can burn those hormones off the way nature intended. Taking a walk around the block can also prevent you from saying something you don’t really mean in the heat of the moment. 3. Practice Box Breathing People can feel anxious anywhere. The spike in mental and physical tension occurs when people hear loud sounds, encounter social situations or smell something related to a bad memory. If anxiety affects you while you’re busy, like during your commute to work, box breathing can help. Here’s how you can do it: Breathe in through your nose while slowly counting to four. Hold your breath while counting to four at the same pace. Exhale while counting slowly to four. Wait four seconds and repeat until you feel calm. Bookmark this video to follow it when you’re too anxious to sleep or feeling nervous before a meeting. It’s also helpful if you need someone to count to four while your mind races. https://www.youtube.com/watch?v=MoQVgJx_QN4 4. Understand What Is Happening  Your first panic attack is scary and deserves emergency care — you want to ensure an underlying health condition doesn’t lurk behind those heart palpitations. However, learning about your disorder can help quell your fears once you have a diagnosis.  Learn to recognize the symptoms of a panic attack. Sometimes, mindfully observing what is happening in the present moment is enough to gradually restore calm. Imagine yourself as a neutral scientist, taking notes on your physiological responses like increased heart rate and sweating. This is one of the grounding techniques for panic attacks that people might not think to try because viewing yourself through a clinical lens might feel strange at first. You’ll know it’s working when you feel slightly disconnected from your panic and able to think more clearly as your body calms down. 5. Use One of Your Five Senses The 5-4-3-2-1 technique has structured steps that engage all of your senses. Sometimes, anxiety attacks make following multiple instructions more difficult. If your thoughts won’t slow down enough to count things in your environment, use one of your five senses to hone your focus. Choose one and follow these general ideas: Sight: Choose one thing in your vicinity and describe it out loud to yourself, focusing on every tiny detail. Hearing: Pick something you can hear or turn on some calming audio. Describe what it sounds like and any good memories you associate with it. Smell: Choose a smell or talk out loud about an aroma you love. Touch: Touch something near you and talk about what it feels like, what temperature it is and if it’s something you enjoy feeling. Taste: Grab a water bottle, soda or a nearby snack and describe what it tastes like. Focus on every sensory experience related to tasting it. Save this tutorial in a playlist to make it part of your calming auditory input. The calming instructor and music will ease your mind and might make this technique more successful for you. https://www.youtube.com/watch?v=mzDdXCrmmWM 6. Observe Your 4F Stress Response  You can also learn a lot about yourself through observing your psychological response to stress. If you have a past trauma history, you might not even recognize the sights, smells or sounds that trigger a flashback and the accompanying panic. However, your body recalls the memory.  Psychologists have identified four trauma responses to stress — fight, flight, freeze and fawn. You probably recognize fight-or-flight. Freezing creates the stereotypical deer-in-headlights pattern. You stop and watch to see what will happen next or play “dead.” It could explain the overwhelming emotions that make it impossible for depressed people to move from bed.  Fawning refers to immediately moving to please the source of the threat. It often occurs in response to childhood trauma where you tried to prevent abuse by doing everything you could to please the offending parent.  Once you observe how you typically react, you can evaluate the effectiveness of your innate response. If it isn’t appropriate to the situation, think of how you can behave differently.  7. Doodle Anxiety Away Keep a sketchbook and pencil near where you typically feel nervous. Even if you only doodle on a sticky note, drawing may reduce your anxiety by helping you focus on your creative expression. Free drawing can even reduce burnout symptoms when practiced while you’re feeling anxious. Use these inspirational ideas to start drawing next time your nervous system starts overwhelming you: Draw abstract shapes and see how you can connect them. Let your hand move over the paper in any direction. Sketch a photo of something that brings you joy, like a puppy or a flowering plant. Draw something you did the other day that made you happy. Try outlining a picture of what you’ll eat for your next meal. Many people enjoy watching this technique tutorial while they draw to avoid feeling like they’re alone. See if it helps you while trying this anxiety resource. https://www.youtube.com/watch?v=YTHgm8wL_IE 8. Find a Focal Point  When you panic, your eyes scan your visual field, seeking impending threats. Finding a focal point on which to center your vision can help calm your physiological responses.  Fixate on an object approximately 20 feet away. It helps to make it something pleasant and natural, like your aquarium or a houseplant. Keep your attention on that spot until your heart rate begins to subside. 9. Explore Somatic Grounding Somatic techniques involve interacting with your environment with your body. You’ll stimulate your nervous system with outside things like textures and temperatures. It distracts your body from its high anxiety state, making it easier to calm down. Use these steps to ground yourself anywhere: Place your bare feet on the carpet and wiggle your toes. Notice how it feels, how the pressure distributes in your feet and what it feels like to flex your toes. Place your hands on a tree trunk and note what the bark’s texture does to your skin. Lie down on the floor until you’re fully prone. Notice where the pressure in your muscles goes and how gravity pulls you to the earth.  Sit comfortably on a chair and pay attention to how your body adjusts to the chair’s softness or firm arms. Press against the ground like you’re about to do a plank. Feel the pressure in your hands, the firmness of the floor and the strength in your body. If you’re having trouble picturing this freestyling technique, this instructional video might make it easier. You’ll know you’re doing it correctly by following each guided step. https://www.youtube.com/watch?v=5TBoR847clE 10. Get Into Nature  Nature has the power to heal and quiet your mind. Even gazing at pictures of outdoor scenery can relax you and make you more productive. Imagine what immersing yourself in the forest can do.  If you can’t take off on an impromptu camping trip, go for a walk in the park. Even stepping outside to stroll around the block and look at the trees will soothe you. It’s one of the simpler grounding techniques for panic attacks that makes a big difference if you’re able to walk around while processing your thoughts. 11. Trace Your Hand If other resources like positive affirmations don’t ease your mind by affirming your reality, focus on what’s in front of you. Hold up your hand and follow these steps to guide yourself through another grounding technique: Hold your non-dominant hand in front of you with your palm facing away. Place the pointer finger on your dominant and against the base of your thumb. Slowly trace up your thumb, over your fingernail and down the other side toward the base of your other pointer finger. As your finger rises, inhale slowly. Exhale when your finger falls down to the next finger on your non-dominant hand. Hold your hand up like the instructor below to see if this grounding technique helps you gain more control over your breathing. https://www.youtube.com/watch?v=5zhnLG3GW-8 12. Tense and Relax  It might sound contradictory, but you can relax your muscles by tensing them. Often, you unconsciously hold stress in various body parts, like your hips, lower back and shoulders. All you need to do is tighten every muscle in your body as hard as you can while you inhale. As you slowly exhale, release all that tension. You can also perform a body scan to identify problem areas and use this method to spot-treat them. Ease Your Anxiety Attacks During Tough Times Use any of these grounding techniques for anxiety attacks to ease your mind when life gets challenging. You’ll gain more control over your mental health and always know how to support your well-being in times of crisis.

Anxious and depressed have been common adjectives many use to describe themselves when they’re not feeling their best. It’s normal sometimes to feel nervous, sad and hopeless. However, going through them for an extended period is a cause for concern. Identifying the signs of anxiety versus depression matters to label your emotions appropriately and take steps to improve your mental health sooner rather than later. Symptoms of Anxiety Versus Depression Anxiety and depression are dissimilar, although some of their symptoms overlap. Plus, you can have both simultaneously, so knowing which one you may have can be challenging. These mental health conditions can interfere with your daily activities and may last indefinitely. Restlessness and agitation characterize them. They may also affect your appetite, sleep, digestion and concentration. That’s why many individuals living with anxiety or depression may see their physical fitness and cognitive performance decline. The similarities end here. Anxiety and depression are groups of mood disorders. Each has multiple types, and each type has distinct symptoms. Nevertheless, some indicators may suggest you have anxiety, depression or both. Anxiety may cause you to worry persistently, severely and disproportionately about the thing bothering you. You may overthink, imagine worst-case scenarios and obsess over situations and outcomes. Think of analysis paralysis, except fear fuels indecisiveness instead of information overload. A prolonged state of anxiety can result in heart palpitations, chest tightness, shortness of breath, muscle tension and exhaustion. It may also trigger your fight-or-flight response, putting you on high alert. People suffering from anxiety often get overwhelmed by their troubles. They may feel out of control, on edge or cranky. If anxiety is energetic, depression is lethargic. Depression may make you lose interest in the things you enjoy. It may make you gloomy and struggle to finish small tasks without exerting more effort. Depression may feel deep sadness, hopelessness, helplessness or guilt. This condition may also lower your self-esteem or reinforce feelings of worthlessness. These symptoms compel depressed individuals to think of dark thoughts such as self-harm and suicide. To be clear, you may notice these signs without actually being depressed. Some depression symptoms may manifest due to an underlying medical condition — like a thyroid problem. Anxiety and Depression Types Anxiety and depression are spectrums. Understanding each of their types helps put things into perspective. Types of Anxiety Normal anxiety differs from anxiety disorders. That’s why feeling anxious and having anxiety are unique experiences. Normal anxiety is a short-term state of distress caused by a specific stressor — an ordinary response to something inducing emotional difficulty. You should get over it quickly, especially when the source of stress is gone. Anxiety disorders are different. They’re mental illnesses characterized by extreme worrying or fear of something. Compared to signs of normal anxiety, the symptoms of anxiety disorders versus depression are closer. The most common anxiety disorders are as follows: Generalized anxiety disorder: This type of anxiety can cause you to excessively worry about your family, income and other regular aspects of your life, which may last for months or years. Social anxiety disorder: This condition can cause you to fear one or multiple kinds of social situations too much. You may feel self-conscious and afraid of getting judged or doing anything embarrassing. Panic disorder: This mental health problem can trigger panic attacks without warning when there’s no apparent danger. Phobia-related disorders: A phobia is a persistent, uncontrollable and irrational fear of something. Some are benign, while others have severe consequences. For example, needle phobia — from which up to 66 million Americans may be suffering — may cause people to skip lifesaving vaccines and other medical treatments. Obsessive-compulsive disorder: This condition can cause you to have an anxiety-inducing intrusive thought or urge called obsession. It also compels you to develop a repetitive behavior — called compulsion — you should do to ease your unpleasant feelings temporarily. Posttraumatic stress disorder: This mental health problem can trigger intense anxiety when something jogs your memory and reminds you of a traumatic event. Hypochondria: This condition can cause you to frequently worry too much about your health — even when there’s nothing seriously wrong with you. Types of Depression Some depressive disorders are more disruptive and dangerous than others. Learn about the most common ones.  Clinical depression: Sometimes called major depression, this disorder can look different in different people. However, your mental health specialist may diagnose you with this illness if you’re melancholic or anxiously distressed for most of the week for multiple weeks. Persistent depressive disorder: This condition is the less severe but chronic kind of clinical depression. Individuals living with it can remain fully functioning and are often high achievers, making it more challenging for the people around them to notice their depressive disorder. Bipolar disorder: Also known as manic depression, this mental health problem can cause your mood to fluctuate. You can have depressed episodes on the low end of your mood swings and bouts of mania when the pendulum moves the other way. Psychotic depression: This condition features symptoms of clinical depression and psychosis. Patients with depressive psychosis may hallucinate, have delusions or experience paranoia. Pregnancy-related depression: Hormonal level fluctuations during pregnancy may lead to prenatal or postpartum depression. The latter is more severe than the baby blues most mothers experience after delivery. Postpartum depression may evolve into postpartum psychosis. Disruptive mood dysregulation disorder: This condition can impact school-aged children and adolescents, causing them to exhibit chronic irritability and frequent anger outbursts.  Seasonal affected disorder: This type of clinical depression can affect you when seasons change. Most individuals with this disorder experience it when winter rolls around, although it goes away around the spring or summer. Prescription Meds Versus Natural Remedies for Anxiety and Depression The mental health specialists who diagnose anxiety and depressive disorders create treatment plans to help patients get well. These treatment plans may involve medicines, counseling or both. Some healthcare providers may also recommend other therapies like meditation and lifestyle changes — such as engaging in more physical activity and eating healthier foods — to manage anxiety or depression symptoms better. Take Anxiety and Depression Seriously Anxiety and depressive disorders are no laughing matter, so don’t take them lightly. Get support from your loved ones and consult a medical specialist to get diagnosed accordingly and receive an appropriate treatment plan.

Cell phones and computers are an integral part of society nowadays. People use them as tools to work and earn money, while others utilize them to seek entertainment or engage with others online. While there are perks to these forms of technology, it may be high time to take a step away from a digital detox. Digital Detox Meaning A digital detox is a voluntary break from the online world and all the devices that come with it. By tuning out anything digital, individuals can reevaluate how they spend their time and experience life without distractions.  Some people who try out a digital detox may only remove themselves from social media or the world wide web. However, others try to completely cut off screen time, which includes televisions, video game consoles and other forms of technology.  Digital Detox Benefits Deliberately taking time away from social media seems challenging at first, as most may spend more waking hours online rather than offline. However, it can make you happier through a variety of ways. Here are the benefits of a digital detox: 1. Increased Physical Activity While portable digital devices exist, most keep users glued to a chair or a sofa. A two-week social media detox study had participants relay how they had more physical activity, like walking their pets or doing chores. Boosting your exercise by regulating your time online also helps you stretch your muscles and get your bones moving. Productivity brings a sense of personal gratification, and so does prioritizing your physical health. 2. Less Stress Social media is pretty stressful at times, depending on the content you’re exposed to. There’s a constant influx of news and communities fighting with one another. Being the target of online scrutiny and hate comments is also troubling.  Another study finds people who abstained from social media completely were more successful in lowering depression and anxiety symptoms. While there is little to no effect on loneliness levels, mental health and stress levels have stabilized more. 3. More Time for Real-Life Interactions Have you ever wished you had more time during the day? The truth is Americans are spending about seven hours and three minutes online daily. You can check your own personal device to gauge the exact number of hours. A digital detox would help you reclaim that time and use it on more offline activities. You can have fulfilling real-life interactions with your friends and family more frequently. Having the awareness to enjoy your own company also brings joy. 4. Better Sleep Another way digital detox makes you happier is by improving your sleep. While some may not like to admit it, having a device to entertain you late into the night can distract you from slumber. It’s part of why many advise putting the device away when heading to bed. Nevertheless, you also need to regulate your online presence during the day. Too much social media use lessens your overall sleep quality while increasing the risk of sleep issues. Take a step back and have your circadian rhythm back to normal. How to Successfully Achieve a Digital Detox  A digital detox poses many advantages to your physical and mental well-being. However, it’s important to have the right execution, as too much restriction off the bat can make you relapse back to your digital dependency. Here are tips for forgoing your gadgets. 1. Narrow Down Your “Why” Having a specific reason to go to the digital detox help you stick with the task. Are you aiming to focus on something outside of your social media use? Do you simply want to purposefully cut back on the hours to change your habits? Narrow down the core goal and write it on a note to remember afterward.  2. Lessen Social Media Time If this is your first time running a digital detox, focus on reducing your online time rather than completely omitting it. You should use social media for about 30 minutes a day or less. However, you can extend this to an hour or so depending on your feelings. Scale it back once you get used to letting go of your phone.  3. Turn Off the Notifications One of the reasons why people gravitate toward their cell phones is because of the notifications ring. Try to make a point to turn off the unnecessary ones or turning the settings to vibrate mode instead. You can also build up a habit of checking on your phone later in the afternoon— condition yourself that the mornings are for offline activities. 4. Control What Goes on Your Screen List words or content that may trigger your stress levels and prevent them from showing up to make your device use a more positive experience. For instance, regular exposure to digitally altered images sets unreachable beauty standards and creates feelings of inadequacy. Alter your settings to keep AI-generated content out. 5. Pick Up a New Hobby As a digital detox will free up so much of your time, you’re bound to feel a little bored. Look for a fulfilling hobby to take up the space. You can get back into reading or turn to crocheting. Consider venturing into physical classes to learn how to cook, do pottery or speak a whole new language. 6. Head Outside Alone Learn to leave the house without your phone during a digital detox. To really get a break from the digital world, you can go on new adventures and immerse yourself in nature. Mountaineering helps with emotional regulation and thrill-seeking. Running the trails and scaling new heights also give you many beautiful sights to appreciate. 7. Journal Your Experience Keeping a journal about your digital detox can help you track your progress. Note down the number of times you went online and how you felt about it. You could also jot down what offline activities you engaged in. Look back to the pages when you feel a little doubtful of your tech usage. 8. Be Kind to Yourself Consistency is what makes digital detox successful. However, it’s natural to deviate from your plan 100% of the time. Be forgiving of yourself and take a deep breath. You can adopt other solutions, like physically unplugging the router or finding an accountability partner. Recall your goal and keep moving forward. Try Out a Digital Detox A digital detox reveals how often you utilize technology and its general impact on you. Don’t be afraid to shake your current routines when they feel stagnant. Step away from screens for a change to discover a new you.

Anxiety isn’t just worrying about something going wrong. It’s also an uneasy feeling in your body that occurs for various reasons. Check out some surprising triggers for anxiety that people often don’t consider when evaluating if it’s something affecting their mental health. If they’re recurring for you, use the following tips to fortify your mental well-being overnight. What Are Anxiety Triggers? Anxiety triggers are any interior or exterior factor that activates your nervous system negatively. If you experience one, your body becomes on alert to help you survive what it assumes is an emergency. Experts estimate that 31.1% of U.S. adults will have an anxiety disorder at some point during their lives, so you’re not alone if anxiety affects your daily life. How to Know if You Have Anxiety Someone might have anxiety if they feel on edge, irritable or restless. It can also keep them from sleeping or concentrating. Sometimes, anxiety appears as muscle tension that results in body aches or headaches. As you note triggers for anxiety in your life, consider how often you’ve felt those common anxiety symptoms. If they occur daily or weekly, you may be living with a higher level of anxiety than before. 14 Triggers for Anxiety That Might Affect Your Life There are numerous triggers for anxiety you might experience every day beyond stressful conversations or relationships. See if any of these influences happen to you to understand your mental health better. 1. Loud Noises Even if you love living in a city or having something playing in the background while you work, loud noises might influence your anxiety. The constant overbearing volume of noises causes overstimulation, which occurs when one or more things activate your sensory inputs for an extended period. Here are a few examples of noises that could put you on edge: Someone talking loudly for a long time Constant noise coming from your TV Emergency sirens passing your living space a few times each hour An air conditioning unit that’s impossible to ignore when it turns on Horns honking on the highway Having a physical reaction to noises could mean you need to talk to your doctor. Individuals who are more sensitive to sound may have other conditions like sensory processing disorder or autism spectrum disorder. If that’s the case for you, a diagnosis could help you and your doctor arrive at more helpful management techniques for your condition. 2. Instinctive Negative Thoughts You don’t need to actively dislike yourself to have negative thoughts influencing your anxiety. They may be so common that they’ve become a subconscious belief that erodes your self-esteem, thanks to people or traumatic events making you believe that way. Your self-image could be one of your biggest triggers for anxiety. Ask yourself important questions to get honest answers, like: How often do I focus on my shortcomings? Are my mistakes more important to me than my successes? What do I feel when I look in the mirror? How often do I compare myself to others? When someone compliments me, do I instinctively reject it as false? People can always improve their self-esteem by repeating positive self-talk or surrounding themselves with better influences in social circles. However, recognizing the negative thoughts is an important part of understanding what adds to your daily anxiety. 3. Some Medications If you take prescription medications, your doctor considered your health history before recommending them. However, some ingredients can cause anxiety even if you didn’t have the condition before. Common medications that cause anxiety include: Amphetamine salts Hydrocortisone Methylphenidate Prednisone Dexmethylphenidate Corticosteroids and stimulants like these activate the nervous system more strongly in some people than in others. If you take these types of medications, talk with your doctor about your anxiety. They may reduce your medication’s strength or start a new prescription to support your health more effectively. 4. Hot Temperatures Higher indoor or outdoor temperatures affect the brain. Feeling overheated can make people more irritable or stressed because their nervous system is more active. If reflecting on your anxiety reveals that it’s only an issue in specific warmer spaces, this could be the primary trigger for anxiety in your life. 5. Dehydration The body needs water to maintain its functions. Water fills cells and aids blood production, allowing the brain to get more oxygen. When you’re dehydrated, the brain receives less oxygen because the blood can’t flow as effectively. It may trigger anxiety symptoms because your body is trying to tell you it needs more water. Some people may deal with dehydration because they don’t want to drink more water. They might not have many bathroom breaks during the day or feel able to carry a water bottle. Either way, you can get more water by eating fruit or setting reminders to stop by a water fountain at least once an hour. 6. Conflict Even minor disagreements can spark anxiety, especially if you're someone who avoids confrontation. Lingering tension or unresolved arguments can weigh heavily on your mind, keeping you on edge. Approach conflicts with open communication and empathy. Practice active listening and work toward resolution, even if it's uncomfortable at first. 7. Caffeine Overload You may reach for coffee to power through your day, but too much caffeine can exacerbate anxiety. It stimulates your central nervous system, which might make you feel jittery and mimic the physical symptoms of anxiety, like a racing heart. Limit your caffeine intake and consider switching to herbal teas or decaf options, especially later in the day. 8. Health Challenges Living with a chronic illness, recovering from an injury or even dealing with recurring headaches can heighten anxiety. Health issues can create uncertainty about the future of amplify feelings of helplessness, both of which are major anxiety triggers. Practice self-compassion and focus on what you can control, like adhering to treatment plans of maintaining a healthy routine. Don't hesitate to seek support from therapists or chronic illness communities. 9. Perfectionism Striving for perfection may sound admirable, but it's often a hidden source of stress. The constant pressure to meet impossibly high standards can lead to self-doubt and a fear of failure, both of which fuel anxiety. Shift your mindset from perfection to progress. Celebrate small wins and remind yourself that imperfections are just part of being human. 10. News and Social Media Staying informed is important, but doomscrolling through constant news updates or comparing your life to curated social media feeds can leave you feeling overwhelmed, inadequate or even helpless. Set boundaries by limiting your daily news consumption and unfollow accounts that make you feel stressed or insecure. Replace scrolling with activities that make you feel good about yourself, like reading or journaling. You can also set a screen time limit on your phone to prevent mindless scrolling. 11. Skipping Meals When your blood sugar dips, your brain can interpret it as a stress signal. This can lead to irritability and heightened anxiety. Keep healthy snacks like nuts, fruit, yogurt or granola bars on hand to prevent those dips. 12. Cluttered Spaces Your physical environment can have a surprising impact on your mental state. A messy or disorganized room can create a sense of overwhelm and contribute to anxiety. Tackle clutter one small section at a time, using methods like the 12-12-12 decluttering system to make it more manageable. 13. Bright or Fluorescent Lighting Harsh lighting --- especially in office settings --- can lead to discomfort or overstimulation, which can trigger anxiety in some people. Use soft lighting where possible or take breaks to step outside into natural light. 14. Overcommitting Sometimes, anxiety stems from trying to do too much. Saying "yes" to every request can leave you feeling stretched too thin and anxious about meeting everyone's expectations. Set boundaries and learn to say "no" without guilt. Prioritize tasks that align with your goals and values. When to Seek Help Triggers for anxiety are mostly manageable on your own, but they can be too overwhelming for some people. You should talk with your doctor or a therapist if your anxiety prevents you from enjoying your life. If you can’t enjoy socializing, sleep through the night, digest food or go a day without a panic attack, some expert help could be just what you need to manage your unique levels of anxiety. Gain More Control Over Your Mental Health Today Use these tips to recognize and regain control over these triggers for anxiety. Your mental health doesn’t have to cause daily battles. Simple routine modifications or a chat with your doctor could be what you need to live without anxiety symptoms disrupting your life. Originally published on March, 29 2024. Updated on December, 20 2024.