between your actual experience and your interpretation of what experiencing When we observe not overthink we become liberated from anxiety 1 Bring all your attention to your heartbeat Place a hand on your heart Or see if you can turn your awareness inward and actually feel the beating within your chest 2 Distinguish thoughts from experience Thoughts might be find my heartbeat or heart is beating too fast or worry I have a heart condition Rather than judgment or analysis of your heartbeat experience your heartbeat become aware of its rhythm How does it feel thumping against the palm of your 3 Like finding the beat in a song your awareness is less I get that lyric and more thump thump 4 Sense your chest rising and falling in rhythm with the sensation of your beating See if you can notice how your heartbeat decreases as you observe it or increases as you become caught up in your thoughts RECORD YOUR THOUGHTS Keeping a record of your thoughts is a powerful strategy for breaking out of the anxiety spiral Instead of those thoughts going around and around in your head writing is a way to examine them in a more