“Problems cannot be solved with the same level of thinking that created them.”

– Albert Einstein

Einstein’s observation is pertinent to our emotional and mental well-being. Internal distress can be self-perpetuating, generating a cyclical pattern of emotional turmoil. For example, when in a state of depression, individuals may engage in behaviors that inadvertently prolong or exacerbate their condition, such as isolation, poor diet, and lack of exercise. Further, self-criticism for being depressed can intensify feelings of despair. Extricating oneself from depression or anxiety is challenging as attempts are often made from the same mental state that is creating the condition.

Engaging with a supportive friend, mentor, or therapist can be beneficial, as these individuals can offer insights unobscured by the fog of depression or anxiety. Such trusted individuals can facilitate access to deeper levels of thinking or provide perspectives that may be elusive to those in distress. This shift in perspective can serve as a catalyst to break free from unproductive emotional states. In instances where immediate interpersonal support is unavailable, certain practices can also offer relief.

A notable approach involves centering attention on one’s physical body, thereby distancing oneself from negative thoughts and emotions. While rationalizing one’s way out of a problem may prove ineffective, altering one’s physical state can enable a fresh perspective. Calming the nervous system and grounding oneself through physical awareness can induce chemical and hormonal changes conducive to accessing deeper levels of thought. One accessible and rapid means of achieving this shift is through breathing exercises.

Two particularly effective breathing techniques are Andrew Weil’s 4-7-8 breath and Andrew Huberman’s physiological sigh. Practicing either of these techniques can disrupt negative emotional cycles and foster a state of natural relaxation. While not panaceas for life’s complexities, these practices can serve as valuable tools in navigating emotional challenges.