significance.	In	the	same	way,	switching	your	attention	from	your	anxious
thoughts	to	the	physical	sensations	created	by	those	thoughts	can	alter	your
perspective.
When	you	experience	an	anxious-thought	spiral,	observe	your	physical
sensations—tight	chest,	tense	shoulders,	racing	heartbeat,	whatever	they	are
—and	give	them	your	full	attention,	breathing	in	and	out.	As	you
acknowledge	it	(“I	see	you”	or	“There	you	are”),	it	will	likely	change	to	a
different	sensation.	Recognize	these	sensations	are	communicating	how	alive
you	are	in	this	moment.
STRATEGY:	MINDFUL	MOVEMENT
Use	the	simple	act	of	mindful	walking	to	ground	yourself	into	the	here	and
now	and	to	let	go	of	or	decrease	the	intensity	of	obsessive	thinking.	You	can
do	this	anywhere	and	at	any	time—walking	to	your	car,	walking	
around
	
the
grocery	store,	walking	around	your	neighborhood,	or	walking	to	work.
While	walking,	focus	less	on	your	thinking	self	and	more	on	your	physical
experience.	For	example,	what	does	your	foot	feel	like	as	you	lift	it	and	lower
it	to	the	ground?	How	do	your	arms	feel	as	you	move?