written by Rebecca-Sophia Strong
Photo by RDNE Stock project
As we navigate through life, taking care of our mental and emotional well-being is one of the most vital practices we can adopt. Yet, it’s easy to overlook our inner state and the needs of our nervous systems. Today, I’m excited to share a simple yet powerful Sanity Hack designed to help you release stress, build courage, and foster self-affirmation.
Step 1: Scan Your Body and Release Stress
Before addressing emotional work, it’s crucial to notice and release the physical tension we carry. Stress often hides in areas like the jaw, shoulders, or belly, impacting our mental and emotional well-being.
Start by scanning your body. Pay attention to areas that feel tight or heavy. Once identified, imagine the tension as something tangible you can hold. Pinch the area gently and then release it, physically “tossing” the stress out of your body. Visualize throwing it into the air, the environment, or even a metaphorical trash bin to make space for peace.
This mindful touch practice engages your nervous system, signaling safety and helping release pent-up energy. Gradually work from head to toe, acknowledging and letting go of stress in each area. Over time, this practice teaches your body and mind to process tension as it arises.
Step 2: Acknowledge Your Courage
Courage isn’t always about grand gestures. Often, it’s found in small, everyday actions that push us forward despite fear or discomfort.
Ask yourself, “How have I been courageous today or recently?” Reflect on moments when you:
Took a difficult step, like making a tough phone call.
Set a boundary to protect your energy.
Spoke up in a situation where silence felt easier.
Prioritized self-care despite a busy schedule.
Even small acts of bravery are worth celebrating. Recognizing these moments reinforces your resilience and confidence. Remember, as Maya Angelou once said, “Courage is the greatest virtue.”
Step 3: Celebrate Your Pride
Once you’ve acknowledged your courage, shift your focus to celebrating moments of pride. These can be achievements big or small, as long as they bring a sense of accomplishment.
Ask yourself, “What is something I’m proud of?” Some examples might include:
Keeping up with an exercise or self-care routine.
Advocating for yourself or others in a meaningful way.
Tackling something you’ve been putting off.
Responding to anxiety with a healthy coping strategy.
Take time to absorb the pride you feel. Imagine it as a warm, nourishing energy filling you from the inside. This mindset shift encourages gratitude, self-compassion, and emotional resilience.
Final Thoughts: Courage, Safety, and Well-Being
By practicing these three steps—releasing stress, acknowledging courage, and celebrating pride—you cultivate a sense of safety in your nervous system. This is particularly beneficial for managing anxiety and fostering a healthier relationship with yourself.
When we affirm our courage and accomplishments, we remind ourselves that we are strong, capable, and worthy of love. Over time, this builds a foundation of confidence and emotional clarity that helps us navigate life’s challenges with greater ease.
Your Sanity Hack Recap
Scan Your Body for Stress: Notice areas of tension and use mindful touch to release it.
Acknowledge Your Courage: Reflect on your acts of bravery, no matter how small.
Celebrate Your Pride: Recognize your achievements and let them strengthen your sense of self-worth.
As you end your day, allow these practices to soothe your mind and body, setting the stage for restful sleep and renewed energy.
If this Sanity Hack resonates with you, share it with someone who might benefit. For more support, especially in managing anxiety or exploring anxiety therapy, reach out to us at Strong Solutions Therapy. We’re here to help you build courage, confidence, and a healthier, happier life.
If you want to learn more about Anxiety Therapy, click here.