Hi friends, Dr. Robyne here with another blog for the month of January.

Life can feel so overwhelming sometimes—whether it’s keeping up with school, friends, or extracurriculars—which is why it is so important to take care of your mental and emotional well-being.

There are five simple forces you can use anytime to reset and recharge: solitude, connection, nature, music, and gratitude. These are small yet powerful ways to feel better in the moment. And the best part? They don’t have to take much time.

Let’s break them down:

Solitude

Different from being lonely, solitude is the choice of being alone. Taking a few moments just for yourself can help you reset, refocus, and keep your day on track.

Try this:

• Put your phone on “do not disturb” for a short break to just spend time with your own thoughts and feelings.
• Take a few deep breaths. Breathe in for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Repeat as needed.
• Tidy up your room or organize your workspace to declutter your space and clear your mind.
• Spend time on your favorite hobby or doing something you love.

Even one moment of peace can help you feel grounded and ready to show up for what’s next.

Connection

Genuine human connection can fill up our souls and make everything feel a little brighter. It’s about finding those people who really “get” you and knowing that you’re not in this alone.

Try this:

• Have a screen-free meal or snack with a friend or family member. Ask them how they’re really doing.
• Play. Find joy, laughter, and lightheartedness in community with others.
• Engage in a small act of kindness—smile at a stranger, give someone a compliment, or help someone in need.
• Ask for help if you’re struggling—it’s brave to reach out.

Sometimes, one meaningful moment with someone can change your whole day.

Nature

Nature can be both awe-inspiring and soothing for the soul. It has this way of calming everything down. Research shows that spending time outside, even if only for a few minutes, can reduce stress and improve moods.

Try this:

• Put on your favorite playlist and go for a walk.
• Wherever you are, appreciate the natural world around you. Use all of your senses to connect with nature.
• Ask a friend or family member to join you for a walk in the park or around your neighborhood. 
• Capture a photo of something outdoors that you find beautiful. Consider saving it as your phone or computer background.

Just stepping outside can help you feel re-regulated and less stressed.

Music

Music has this amazing ability to shift your mood or give you energy when you need it. It can evoke powerful emotions, activate memories, and help shift your mindset.

Try this:

• Start your day with a hype song to set the tone. What song brings you instant energy?
• Create go-to playlists for specific moods and activities—like one for when you’re sad and need to feel your feelings or one to pump you up before a big game. 
• Put on your headphones and listen to one song you love. Let yourself be fully present as you listen.
• Have calming sounds or music without lyrics on in the background while you’re studying. 

You’re just one song away from feeling something different.

Gratitude

Did you know your brain has a built-in “negativity radar”? The human brain has evolved to naturally pay more attention to negative events and things going wrong. This is called negativity bias. The brain has evolved this way to help keep us focused on problems so they can be dealt with, yet when we only focus on the negative, it can make everything feel heavier than it really is.

This is where gratitude comes in. Practicing gratitude helps to train your brain to notice the good stuff going on around you. It helps you shift focus and appreciate the positive aspects of your life.

Try this:

• Savor the good. Intentionally pause to fully appreciate a positive moment. Let it sink in. When was the last time you savored a good moment?
• Share something good that happened to you with a family member or friend. 
• Write down 3 things that made you smile today. Consider keeping a gratitude journal.
• Text someone to thank them for being awesome or to let them know the difference they make in your life.

Gratitude is like this secret weapon for feeling better.

Putting it Together and Creating an Emotional Game Plan

We experience all kinds of emotions throughout our days, and sometimes it can feel like we’re stuck in them. But the good news is that we can draw inspiration from the Five Forces of Recovery and create a plan to be able to shift our emotional state when we need to. 

I invite you to think about how you currently handle some of your big emotions. Ask yourself: What works? What’s not working? What could I try instead?

Here’s an example of how you can build your own plan. 

When I feel sad, I write in a journal or talk with someone I trust. I don’t isolate myself or scroll mindlessly on my phone.

When I feel angry, I move my body or get outside. I don’t bottle it up or lash out at others.

When I feel anxious, I try breathing exercises or listen to calming music. I don’t avoid things that matter or destructively overthink.

What works for you may be different and that’s okay. Include the healthy outlets that you know work for you (or that you’d like to try) as well as some of the less helpful habits you may want to move away from. Having these tools can help you feel more in control.

Final Thoughts

When things feel a little overwhelming, try pausing and asking yourself, “What do I need right now?” Whether it’s a moment to yourself, a song, or a text to a friend, remember: you’ve got the tools to reset and feel okay in the moment. 

You’re one small choice away from feeling better.