Resources

Try Expressive Writing

EVER FEEL...

• Like you can't get something out of your mind?
• Like you are worried about something coming up?
• Like you can't forget about something that happened in the past?

Spend about 5-10 minutes writing as openly as possible about what is bothering you. Don't worry about spelling, grammar, or sentence structure. This is only for you. The point is to unload what is on your mind.

When?

You can do this anywhere or with any device that allows you to write things down

• Pen and paper
• Typing on a computer
• Typing on your phone

Why? 

This is a simple strategy that anyone can use when they are feeling stressed! It frees up mental space by making room for positive feelings and may help you focus on tasks without the burden of worrisome thoughts

Additional Resources

• Psychology Today: Expressive writing liberates the mind from chronic worrying
• Psychophysiology: The effect of expressive writing on the error-related negativity among individuals with chronic worry
• Check out the MSU Clinical Psychophysiology Lab for research on this topic and more.

Why is it easy to give others advice, but hard to follow your own?

Many people find it hard to think about their stressful experiences.  People often do not have as much of an emotional connection to other's stressful experiences, which makes it easier to think about. This is called having psychological distance.

How does Psychological Distance work?

Language can create psychological distance. Using "I" and "me" emotionally immerses us in our experiences. Using non-first-person pronouns, such as "you, him, her, they", or your name, lets us think about ourselves with the same distance we think about others.

How can we create distance from our experiences?

Ask yourself: "What is [Name] feeling right now" and “Why is [Your Name] feeling this way?” Then answer those questions like you would for a friend using your own name and third-person pronouns.

Distanced Self-Talk is more common than you think!

Using distanced self-talk might sound weird but, many people use non-first person pronouns when thinking about stressful situations. Famous examples include professional basketball player LeBron James and Nobel Prize Winner and human rights activist Malala Yousafzai!

Benefits of Distanced Self-Talk 

Research shows that Distanced Self-Talk can help in a variety of situations such as regulating your emotions and problem-solving. It can help reduce anxiety, improve performance, and may lead to greater overall well-being. 

Interested in learning more?

• Vice: Why You Should Talk to Yourself in the Third Person
• Forbes: Self Talk In Third Person Can Help You Succeed
• Clinical Psychological Science: Does Distanced Self-Talk Facilitate Emotion Regulation Across a Range of Emotionally Intense Experiences?
• Check out the MSU clinical psychophysiology lab for more research on this topic and more.

Breaking Down Mindfulness

The 5 W's + How

Who?

• Anyone who has 5-15 minutes
• Anyone feeling anxious, stressed or distracted
• Anyone looking to learn and grow

What?

• Focusing on the here and now without judging yourself
• Fast, easy and portable strategy

Two Types: 

• Open Meditation: Observe & let go of thoughts & feelings
• Focused Meditation: Focus on the breath only

When?

Before or after stressful events AND/OR daily practice

Where?

• Anywhere
• When first learning, try to find a comfortable and quiet place to practice

Why?

• Reduces stress
• Increases awareness of thoughts & feelings
• Strengthens ability to stay focused when there is distraction
• Turns down the volume on your inner critic and busy mind

How?

• Take 5-15 minutes per day
• Keep eyes closed or relaxed
• If you get distracted from being mindful, it's ok!
• It takes practice and most people find it difficult at first, but it gets easier! Try out the links below to see which types of mindfulness work for you!

Additional Resources

• Try a 20 minute mindfulness practice
• Try one of these 5 - 20 minute mindfulness practices
• Learn more about the science of mindfulness
• Check out the MSU Clinical Psychophysiology Lab for more