Most of the time, we create our own suffering—through our thoughts.

This happens when we keep replaying painful memories or worrying about the future. But if you stop and look around, you’ll often find that, in this very moment, you are safe and not powerless.

Here’s a simple list of what to do when you are suffering internally and are overwhelmed with paralyzing thoughts.

Count your blessings.
Recall everything good in your life, no matter how small.

Be present.
Look around. Notice the details of where you are. Feel the air, listen to the sounds, and realize you’re alive and safe right now.

Shift your perspective.
Remember: thoughts create feelings. Question your thoughts.
Ask yourself: “Is this true? What if it isn’t? What else could be true that would help me feel better?”

Accept and surrender.
Accept what you can’t change. Learn what you can, decide better next time, and keep moving forward. Every moment is just an experience, and you can create new, better ones.

Move your body.
Do some deep breathing, meditate, or take a short walk to reset your mind.