This is a tool I use when my mind is racing with thoughts that either keep me awake, angry, or distracted. It’s quick and highly effective. When you find your thoughts spiralling, take out a pen and paper and write down these 4 things: - The Situation – What happened that got you so upset/sad/worked up/worried? Even if nothing happened, write down “I don’t know why I feel like this”. Writing down "I don't know why I feel like this" was a common occurrence for me when I was at my worst. Everything and nothing used to set me off. - Your Thoughts – What thoughts are in your head? What are you thinking about? If it's a worst case scenario you're imagining. Write down all the worst case scenarios related to this thought. - Your Emotions – Write out every emotion you feel. Refer to the “Colour Wheel of Emotion” (attached below). Keep it simple, write every word that you relate with right now, even if you only relate to it a little bit. Sometimes I had to write out 17 different emotions. Get them all out onto the paper. - Your Body Sensations – Close your eyes, and scan your body. What do you physically feel? A tingling in your arms/legs? Tension in your neck? A headache? - write every physical sensation down. Then put the paper aside, throw it in the garbage, light in on fire. Do whatever you want with it, it doesn’t matter. Because you've addressed the alarm going off in your head and your mind will now leave you alone. These swirling thoughts happen because your brain is perceiving some situation to be a threat to your safety. Whether that threat is real or imagined. Hope this helps. Let me know if you have any questions or input. I have a community that was created to help men — especially fathers — enhance every aspect of their life by keeping personal growth simple and practical with strategies just like this. If you're interested we'd love for you to join us. https://www.skool.com/phoenixkaizen What's your go to way to vent when you're all jacked up on anger or ruminating and can't get to sleep?

One thing I’ve learned about men’s wellbeing is that confidence rarely comes from huge wins. It’s built in the small daily promises we actually keep to ourselves. Go for that walk when you said you would. Make that call you’ve been putting off. Shut the laptop at the time you promised. Every small action is like adding a brick to your foundation. Over time, that foundation becomes unshakable confidence. That’s exactly the kind of ground we cover in Men Forge Forward—a Skool community where men connect, share, and strengthen their wellbeing together. If you’d like to be part of the conversation, you can join us here: https://www.skool.com/men-forge-forward-9864/about

Hey everyone! Happy to be a part of the group and wanted to tell you a little about my community. It's a community for men—especially fathers—who feel weighed down like an anchor in their lives. Where we guide you to your apex—your peak potential. For two decades, I wrestled with mounting stress in a not-so-great life, always searching for ways to cope. Then in 2019, it all crashed down in a blaze of glory: chronic depression, daily panic attacks, and utter hopelessness finally broke me. I'd always pushed through stress just fine, but the weight kept piling on until doctors diagnosed me with clinical depression and PTSD. I poured every waking hour into discovering and testing simple ways to rebuild from the ground up and claim true self-mastery. Now, I'm stronger than ever, and I want to pass on everything I've learned—so you can become your best self with straightforward, effective tools and strategies. My son nearly grew up without his dad, and I refuse to let that happen to anyone else's child. I was lucky to have a stubborn drive that kept me fighting, but not everyone does. That's why I left a six-figure job to launch a new mission: creating more positive male role models in the world. If this resonates, join the Phoenix Kaizen community for free. Or head to the about page for more details. Hope to see you inside! - https://www.skool.com/phoenixkaizen