03/12/2026
Have you ever made a firm decision not to bring your phone to bed with you… but then you do it anyway, and end up scrolling incessantly through content that does the opposite of helping you fall asleep?
Yeah, me too. It’s a hard habit to break, even when we know it’s not so great for our health.
The other day I was doom-scrolling like this when several videos came up about the possible consequences of the ongoing war with Iran. I couldn’t help but start spiraling into thoughts about what it could all mean for the future of the Middle East, the U.S., my kids, my own life — and before long my anxiety was through the roof, even though physically I was safe in my own bed.
It’s a powerful reminder of how easily our nervous system can make distant or uncertain events feel like an immediate threat.
Of course, one solution is not creating the scenario in the first place by leaving the phone in another room. But it’s also helpful to know a few techniques that can help when the mind begins to spiral like this.
We’ve been exploring some of these ideas in the ACT group I’ve been leading, and I recently gathered ten of my favorite techniques into a short resource called:
A Field Guide for Overwhelm
It includes practical tools for calming the mind, regulating emotions, and reconnecting when the world feels like too much.
You can download it here ⬇️
https://www.zenyasawellness.com/f/field-guide-for-overwhelm
And if this sounds like something a friend could use right now, feel free to share it.
