When your mind is stuck in a loop, counting gives it one small, simple job instead. That can be enough to pull some of the intensity down.
It works because counting takes just enough focus to crowd out the spiral, without asking too much of you when things feel hard.
How to do it:
- Start at 20.
- Count down, out loud or in your head: 20, 19, 18…
- Go slow. One number at a time.
- If you lose track, just start over at 20. That happens, it is fine.
- Keep going until you reach 0, or until your mind feels a little quieter.
There is no need to get it right. Just keep counting.