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Focus on the here and now. Anxiety is created by the brain when it looks toward the future. Redirect
your brain to focus on the moment you are in. What if anything can you do right now in this
moment. Sometimes you have done all you need to do. Let your brain know this.

Gratitude. Find what you are grateful for in your life. This does not mean put “glitter on poop”. It
means to find the good in your life at this moment. Gratitude could be friendships, laughter, smiles
from loved ones, eating a really good meal, or people sharing resources. You must balance out the
increased negative based brain activity with something positive.

Sleep. Sleep is your brain’s cleaning system. If your brain is collecting negative waste while it’s
awake, sleep is your brain’s way of flushing the toilet. There are chemicals that only get released
when you are sleeping that allows this to happen.

Water. Water is necessary to flush out the cortisol that builds up in the body because of stress and
the fight or flight system. By flushing out the system, the body has a better chance to recover
including improved sleep.

Change your environment or mood. Get outside and do something if possible. Exercise of some type
helps your brain to produce its “happy” chemicals. Laugh. Play a game. Connect with people
through technology. Be careful of falling into the trap of binge-watching, scrolling, or numbing
through food or alcohol.

Express Appreciation. Share an appreciation that you have of those around you. Be specific in the
appreciation such as, “I really appreciate you were there to support me on that call” or “I really
appreciate that you took the time to make my lunch”.

Share Your Feelings. Remember, it’s NORMAL to have feelings because there IS a danger. Talking
about it with a friend or spouse is important as it allows you to release it. Think of sharing as letting
a little air out of the balloon so it doesn’t pop. It can be as,simple as saying, “this is scary as hell
and I hate that I don’t have control” and your friend or spouse saying “totally!”. Allow others to share
their feelings with you. DO NOT FIX! Stay out of defensiveness! Just listen and express
understanding. We are all in this together. Ask for What You Need. If there is something that would
help in negative feelings you are feeling, request it. Do NOT demand it.

Focus on Success. Give your brain and those you care about a message of hope. What other difficult
situations have you overcome. Rely on those circumstances to empower you and give you hope for
the current situation.

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