There are times when you may be consumed with thoughts and feelings about a troubling situation. Preoccupations about an upsetting event in the past, or obsessions about what may happen in the future, greatly magnifies the stress. It's helpful to take a break, calm down and gain perspective.

Learning how to distract from the obsessions and practicing mindfulness skills to re-direct attention will reduce distress. Experiment with what strategies work the best for you.

• Breath slowly and mindfully, bringing your full attention to the task at hand.
• Shift activities to change your focus.
• Contribute time and energy to someone else.
• Count your blessings. Use an "attitude of gratitude."
• Intentionally engage opposite emotions through reading, music, etc.
• Push away the situation for a while. "Containment" strategies are helpful. Build an imaginary wall between you and the problem. Then write the problem on a piece of paper. Put it in a box or in an envelope to "contain" it so you can re-focus. After a break you can return to the problem with more clarity and insight.
• Think other thoughts. Count from 1 to 10; count the colors in the rug, a painting, etc.
• Use intense physical sensations to shift focus, such as holding an ice cube, squeezing a rubber ball very hard, snapping your wrist with a rubber band.

Self-soothe through the five senses. Begin by mindful breathing as you shift your focus to these suggested activities.

• Vision: Look at a flower, the face of a loved one, light a candle and watch the flame, pay attention to something beautiful in nature, photographs, paintings, etc. Watch fish swim in an aquarium.
• Hearing: Listen to music that is exciting, soothing, or evokes other feelings you choose. Focus on sounds in nature. Hum a tune.
• Smell: Enjoy the smell of a flower, scented candle, etc. Walk in a wooded area.
• Taste: Pay attention to how food and beverages taste. Eat one thing mindfully.
• Touch: Take a bubble bath; enjoy the feel of clean sheets on your bed. Stoke a dog, cat, soft or rough fabric. Mindfully experience what you are feeling with your hands, feet, etc.

Assess the pros and cons of using these strategies:

• Make a list of reasons to use helpful distress management skills, and consider the short-term and long-term advantages of shifting your focus and self-soothing.
• Make a list of consequences, short and long-term, of not using distress management skills, include consequences of coping by abuse of drugs, alcohol, smoking, overeating, overspending and/or doing something else impulsively.

Mindfully focusing on only one thing at a time helps reduce stress caused by our obsessions and brings us into the present moment while breathing, walking and conducting our daily activities. Remind yourself often: