During periods of high stress, it is common to experience "intrusive thoughts": unwanted, often distressing ideas that seem to pop into your head out of nowhere. The key to managing them is not to fight them, but to change how you relate to them.
Physical activity is one of the most effective non-medical interventions for improving mood and reducing anxiety. It changes your brain chemistry by releasing endorphins and reducing the body’s stress hormones.
When you are stressed, your "fight or flight" system takes over. Breathwork is a way to manually signal to your brain that you are safe, instantly lowering your heart rate and cortisol levels.
Try this: Box Breathing
Mindfulness isn't about clearing your mind of all thoughts; it’s about noticing your thoughts without judgment. It trains your brain to stay in the "now" rather than worrying about the past or future.
Instructions: The 5-Minute Anchor
Labeling: I have practiced labeling a thought as "intrusive" rather than reacting to it.
Movement: I can list two ways exercise helps me personally manage my mood.
Breathwork: I have completed 4 rounds of Box Breathing and noticed the change in my heart rate.
Mindfulness: I spent at least 5 minutes using an anchor to practice staying in the present moment.
Before you submit, please complete the Pre-Submission Self-Assessment.
Nothing to submit
We are learning to:
Understand the nature of intrusive thoughts and develop strategies to manage them
Identify the biological and psychological benefits of physical activity for mental well-being
Demonstrate proficiency in breathwork and mindfulness techniques to regulate stress
I can:
Explain the connection between physical activity and the reduction of stress and anxiety
Identify and apply a specific strategy for managing unwanted intrusive thoughts
Demonstrate the 'Box Breathing' technique and explain how it affects the nervous system
Practise a mindfulness anchor exercise and reflect on how it impacts my current stress level