TAKE A BREAK
We’ve all been there: lying awake at night, replaying conversations, imagining worst-case scenarios, or obsessing over things we can’t change. Overthinking might feel harmless, but when those thoughts keep circling, they can take a toll on your mood, energy, and overall well-being. So, how do you break the cycle? It starts with noticing what’s happening in your mind. Next time your thoughts go into overdrive, pause and ask yourself: What emotion is fueling this? Maybe it’s worry, guilt, or frustration. Recognizing the source is the first step toward loosening its grip. Turn down the mental volume. When your brain feels stuck on repeat, try redirecting your energy. Dive into a hobby, work out, learn a new recipe, or volunteer for a cause that matters to you. Shifting focus Hit Pause When Your Brain Won’t Stop Talking When ‘What If’ Won’t Quit
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Roast Beef With Caramelized Onion Gravy
Ingredients
gives your mind a break and can help you feel more grounded.
Gravy • 4 tbsp flour
• 1 tbsp black peppercorns • 1 tbsp mustard powder • 1 tbsp dried thyme • 1 tsp celery seeds • 1 tbsp olive oil • 4 1/4 lbs topside joint of beef
• 2 beef stock cubes • 3 tbsp caramelized onion chutney • 2–3 tsp yeast extract
Breathing exercises also work wonders. Place one hand on your heart, one on your belly, and take slow, steady breaths in and
Directions 1. With a pestle and mortar, crush peppercorns, mustard powder, thyme, and celery seeds together. 2. Stir in oil, then rub into beef. 3. Preheat oven to 375 F and set seasoned beef in a snug roasting pan. Roast for 1 hour. 4. Remove from the oven, lift onto a platter, and cover with foil to rest 30 minutes. 5. For gravy, pour juices from the pan into a large measuring cup. 6. Let the juices separate, then spoon 2 tbsp of fat back into the pan. Discard remaining fat. 7. Top juices in the cup with boiling water to make 3 cups total liquid. 8. Heat pan with fat over medium heat and stir in flour, stock cubes, onion chutney, and yeast extract. 9. Cook for 1 minute, stirring, and gradually add juices/water. Bubble to thicken and serve with the beef.
out through your nose. It’s simple, but it signals your body to relax and can help calm racing thoughts in just a few minutes. Challenge your thoughts. Automatic negative thoughts (those instant, gloomy reactions) can trap you in “what ifs” and worst-case scenarios. Write them down, seek a more balanced perspective, and see if you can do anything about them. Taking small, thoughtful actions toward solutions can help quiet the mental noise. And remember, you don’t have to figure it all out alone. Talking to a trusted friend or a therapist can give you a fresh outlook on managing those runaway thoughts.
Inspired by BBCGoodFood.com
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