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Mindfulness: How to Stop Racing Thoughts and Calm Your Anxiety

Due to the COVID-19 pandemic, the world has witnessed a drastic increase of ongoing, unrelenting anxiety known as "Surge Capacity." Surge Capacity is defined as a collection of adaptive systems — mental and physical — that humans draw on for short-term survival in acutely stressful situations, such as natural disasters.( The issue with the pandemic is that we are no longer in the acute stages and we also cannot predict when it will end. Our nervous systems are exhausted and we feel awful.

While we cannot say when the pandemic will be over or when our lives will return to "normal," we still can take control of our actions in a meaningful way by using the following coping skills for panic, anxiety, and depression (#AnxietyCounseling #Mindfulness #COVIDCounseling).


STOP! Take a step back and pay purposeful attention to your five senses (taste, touch, smell, hearing, sight) and also notice the present moment without judgement. Practice taking several deeps breaths. Watch the world both within and around you.


Start to put words to your feelings, sensations, and emotions. Recognize both sides of fear/joy, happiness/guilt. Remember, "a thought is just a thought, a feeling is just a feeling, an emotion is just an emotion" -Marsha Linehan


Allow yourself to wholly participate in the moment that you just observed and described, being fully present. It's okay to experience grief, shame, and guilt, (to feel awful!) and still be present. You will be okay.

If you want to practice more in depth mindfulness activities, you can find them at (#Mindfulness #DBT #CopingSkills).

Pivot Counseling, PLLC offers BCBS covered telehealth and in-person therapy for individuals struggling with Anxiety, Depression, Relationships, and Eating Disorders in Durham, NC. For more information regarding individual counseling, please go to, or follow us at or

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