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www.FredericksburgParent.NET 15 What to do When You Feel Overwhelmed Examples of healthy coping PRACTICE DEEP BREATHING: Take slow, deep breaths to calm your mind and body. STEP AWAY FOR A BREAK: Take a moment to be alone and reset when needed. PRIORITIZE TASKS: Break down overwhelming tasks into smaller, man- ageable steps. SPEND TIME OUTSIDE: A short walk or time in nature can reduce stress. TALK ABOUT YOUR FEELINGS: Share how you feel with a trusted per- son to gain support. PHYSICAL ACTIVITY: Exercise or move around to release tension and improve mood. CREATIVE EXPRESSION: Draw, color, or engage in a creative activity to channel your emotions. READ OR LISTEN TO MUSIC: Escape into a favorite book or soothing music to relax. USE GROUNDING TECHNIQUES: Focus on things you can see, hear, touch, taste or smell to stay present. PRACTICE GRATITUDE: Reflect on things you're thankful for to shift your mindset. CREATE A ROUTINE: Having structure in your day can create a sense of control and reduce anxiety. SET BOUNDARIES: Learn to say no and protect your time and energy from added stress. SELF-COMPASSION: Be kind to yourself and avoid self-criticism when feeling overwhelmed. Anxiety and mental health struggles can be a common precursor to negative coping behaviors such as substance misuse or self-harm. Finding positive cop- ing strategies that help build the skills and self-confidence needed to manage stress is essential. In this special publication, the Rappahannock Area Community Services Board shares perspectives and strategies to help children and parents develop healthy coping skills. Hard things do happen in life. Exercising the muscle of healthy coping habits can promote resilience when things get tough. Scan to visit our website for more information about mental health. Sponsored Material "In my conversations with parents and caregivers across America, I have found guilt and shame have become pervasive, often leading them to hide their struggles, which perpetuates a vicious cycle where stress leads to guilt, which leads to more stress. …Our cultural norms must support us talking more openly about the chal- lenges parents face and building more community for parents whose disproportionately high levels of loneliness compound the day-to-day challenges they face." - U.S. Surgeon General Vivek Murthy, August 2024 Sponsored Material