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8 classes that should be required for all students before they hit adulthood

If we want to prepare kids for adult life, we've got some glaring gaps to fill.

classroom full of teenagers
Photo by Sam Balye on Unsplash

Why aren't we teaching students the things they really need to know as adults?

I remember sitting in advanced algebra and trigonometry class in high school wondering if I was really ever going to use any of what I was learning. Math at that level meant nothing to me in a practical sense. I planned to study English and education to become an English teacher, so I couldn't imagine why I'd need to learn the ins and outs of trig.

As it turned out, some of what I learned came in handy in the functions class I was required to take to fulfill my math requirement in college. But again, I found myself sitting in class with zero idea of why I was learning this level of math and suspecting that I was never going to actually use that knowledge in my adult life.

Now I'm a middle-aged adult and I can say with absolute certainty that I was right. In 27 years, I have not used anything I learned in functions. Not once. Not even a little bit. I agonized my way through that class to eek out a B-minus and to promptly forget everything I'd learned because it was utterly useless to me.

To be clear, higher math isn't useless—it's amazing. It was just completely useless to me.

You know what would have been useful? Learning about financing a car or a mortgage or understanding how and why and where to invest money. In all that time I was doing trigonometric proofs and calculating polynomial functions, I could have been learning all the various real-life math-related decisions I'd have to make as an adult.

I see the same thing happening with my kids in high school and college. It totally makes sense for students who are interested in going into math and science fields to take math beyond basic algebra and geometry, but for those who aren't—why bother? There are so many more valuable things for them to take the time to learn—things that every single person really needs a basic knowledge of, such as:

Basic Psychology/Mental Health Maintenance

Every one of us has a brain and mental health is an issue for a huge percentage of people. According to the World Health Organization, 1 in 4 people globally will be affected by a mental health disorder at some point in their lives. Even those of us who don't struggle with mental illness benefit from learning about how our minds work, gaining strategies for managing our thoughts, emotions and behaviors, and understanding why people do the things they do.

How many people would have been saved by learning how to spot a narcissist before getting into a relationship with one? How many people could mitigate an anxiety spiral right when it starts because they learned to recognize the signs earlier? How many people would appreciate the support and understanding of everyone having a basic understanding of their mental health disorders?

Basic Sociology/Human Behavior

Similarly, every one of us lives in a society. Understanding social connections, relationships, and group behavior might just come in handy. If we don't understand the causes and consequences of human behavior, we're going to be confused by society at best and allow or enable atrocities to occur at worst.

From learning how cults and conspiracy theories work to recognizing how our prejudices can blind us to reality, sociology has useful knowledge we all need to internalize.

Media Literacy

If we're going to be bombarded with media 24/7, we'd better know how to process it. Understanding how journalism works, what makes a source credible, how information can be skewed and how to recognize misinformation and disinformation is vital. What is bias and how can it be mitigated? How can we recognize when an outlet values accuracy?

So many of the problems the U.S. is facing currently are due to people watching or listening to dubious news sources. Mandatory media literacy courses would (hopefully) go a long way toward changing that.

The Stock Market and Other Investments

I underestimated how much I'd need to know about the stock market when I was younger. None of that economic stuff interested me, but I wish I understood it better now.

But really, it's investing in general that we need to understand more about when we're younger, especially since starting young is the No. 1 best advice any financial advisor will give you.

How Banking, Credit, and Credit Cards Work

Every single one of us uses a bank or credit union and credit is a huge part of adult life. And yet, most people I know have had to piece together how credit and credit cards actually work through advice from friends and family and good old trial and error, sometimes with devastating consequences.

Taxes

Good gracious, right? Not just how to do taxes, but what taxes get used for.

Financial literacy is what I'm saying. We need mandatory financial literacy classes. (In 2022, Florida became the first state to require personal finance education to graduate, so yay Florida.) I think I was required to take economics in high school, but it was much more high-level economic theory than personal finance. We need personal finance first, then the bigger picture.

First Aid/Safety/Self-Defense

Most of us probably got some first aid and/or CPR training in health class, but how comprehensive was it? Did it include infant CPR? Do we know how to recognize if someone is having a stroke? Signs of infection?

What about basic everyday safety, like why you shouldn't leave a car running in a garage or common household fire dangers or how to spot asbestos?

Self-defense seems like a no-brainer. Basically, a "How to Stay Alive and Keep Others Alive" course that includes most everything you need to know to protect yourself and your loved ones on a daily basis.

Navigating our Healthcare and Health Insurance System

Ugh. I've been an adult for almost three decades and everything about our healthcare system confuses and frustrates me. Maybe if we required schools to teach young people how it works, it would shine a big spotlight on how ridiculously and unnecessarily complicated it is because no one could possibly explain it in a way that's understandable. Maybe that would push lawmakers to actually do something about it, because honestly, it's just a gigantic mess.

There are surely others, but those are the major subjects that come to mind as vital after being an adult for a long while and seeing what my own kids need to have a decent grasp on as they make their way into the world. And honestly, there are some classes that adults should be required to take well into adulthood. Parenting classes, for example. Or local government and voting.

All subjects and courses have value to some people, but if we want students to be prepared for adulthood, we should make sure they are given the vital knowledge and skills every person actually needs and will use.


This article originally appeared three years ago.

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Once a refugee seeking safety in the U.S., Anita Omary is using what she learned to help others thrive.

Even in divided times, small acts of friendship help create vibrant communities where everyone feels safe.

Once a refugee seeking safety in the U.S., Anita Omary is using what she learned to help others thrive.
Pictured here: Anita Omary; her son, Osman; and Omary’s close friends
Pictured here: Anita Omary; her son, Osman; and Omary’s close friends
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In March 2023, after months of preparation and paperwork, Anita Omary arrived in the United States from her native Afghanistan to build a better life. Once she arrived in Connecticut, however, the experience was anything but easy.

“When I first arrived, everything felt so strange—the weather, the environment, the people,” Omary recalled. Omary had not only left behind her extended family and friends in Afghanistan, she left her career managing child protective cases and supporting refugee communities behind as well. Even more challenging, Anita was five months pregnant at the time, and because her husband was unable to obtain a travel visa, she found herself having to navigate a new language, a different culture, and an unfamiliar country entirely on her own.

“I went through a period of deep disappointment and depression, where I wasn’t able to do much for myself,” Omary said.

Then something incredible happened: Omary met a woman who would become her close friend, offering support that would change her experience as a refugee—and ultimately the trajectory of her entire life.

Understanding the journey

Like Anita Omary, tens of thousands of people come to the United States each year seeking safety from war, political violence, religious persecution, and other threats. Yet escaping danger, unfortunately, is only the first challenge. Once here, immigrant and refugee families must deal with the loss of displacement, while at the same time facing language barriers, adapting to a new culture, and sometimes even facing social stigma and anti-immigrant biases.

Welcoming immigrant and refugee neighbors strengthens the nation and benefits everyone—and according to Anita Omary, small, simple acts of human kindness can make the greatest difference in helping them feel safe, valued, and truly at home.

A warm welcome

Dee and Omary's son, Osman

Anita Omary was receiving prenatal checkups at a woman’s health center in West Haven when she met Dee, a nurse.

“She immediately recognized that I was new, and that I was struggling,” Omary said. “From that moment on, she became my support system.”

Dee started checking in on Omary throughout her pregnancy, both inside the clinic and out.

“She would call me and ask am I okay, am I eating, am I healthy,” Omary said. “She helped me with things I didn’t even realize I needed, like getting an air conditioner for my small, hot room.”

Soon, Dee was helping Omary apply for jobs and taking her on driving lessons every weekend. With her help, Omary landed a job, passed her road test on the first attempt, and even enrolled at the University of New Haven to pursue her master’s degree. Dee and Omary became like family. After Omary’s son, Osman, was born, Dee spent five days in the hospital at her side, bringing her halal food and brushing her hair in the same way Omary’s mother used to. When Omary’s postpartum pain became too great for her to lift Osman’s car seat, Dee accompanied her to his doctor’s appointments and carried the baby for her.

“Her support truly changed my life,” Omary said. “Her motivation, compassion, and support gave me hope. It gave me a sense of stability and confidence. I didn’t feel alone, because of her.”

More than that, the experience gave Omary a new resolve to help other people.

“That experience has deeply shaped the way I give back,” she said. “I want to be that source of encouragement and support for others that my friend was for me.”

Extending the welcome

Omary and Dee at the Martin Luther King, Jr. Vision Awards ceremony at the University of New Haven.

Omary is now flourishing. She currently works as a career development specialist as she continues her Master’s degree. She also, as a member of the Refugee Storytellers Collective, helps advocate for refugee and immigrant families by connecting them with resources—and teaches local communities how to best welcome newcomers.

“Welcoming new families today has many challenges,” Omary said. “One major barrier is access to English classes. Many newcomers, especially those who have just arrived, often put their names on long wait lists and for months there are no available spots.” For women with children, the lack of available childcare makes attending English classes, or working outside the home, especially difficult.

Omary stresses that sometimes small, everyday acts of kindness can make the biggest difference to immigrant and refugee families.

“Welcome is not about big gestures, but about small, consistent acts of care that remind you that you belong,” Omary said. Receiving a compliment on her dress or her son from a stranger in the grocery store was incredibly uplifting during her early days as a newcomer, and Omary remembers how even the smallest gestures of kindness gave her hope that she could thrive and build a new life here.

“I built my new life, but I didn’t do it alone,” Omary said. “Community and kindness were my greatest strengths.”

Are you in? Click here to join the Refugee Advocacy Lab and sign the #WeWillWelcome pledge and complete one small act of welcome in your community. Together, with small, meaningful steps, we can build communities where everyone feels safe.

This article is part of Upworthy’s “The Threads Between U.S.” series that highlights what we have in common thanks to the generous support from the Levi Strauss Foundation, whose grantmaking is committed to creating a culture of belonging.

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Education

How to keep your mouth shut in conversations when you know you should really stay quiet

Most people never regret just staying silent.

quiet, finger over lips, don't talk, keep it to yourself, silence
via Canva/Photos

A woman with her finger over her mouth.

It can be hard to stay quiet when you feel like you just have to speak your mind. But sometimes it's not a great idea to share your opinions on current events with your dad or tell your boss where they're wrong in a meeting. And having a bit of self-control during a fight with your spouse is a good way to avoid apologizing the next morning.

Further, when we fight the urge to talk when it's not necessary, we become better listeners and give others a moment in the spotlight to share their views. Building that small mental muscle to respond to events rather than react can make all the difference in social situations.

argument, coworkers, angry coworkers, hostile work enviornment, disagreement A woman is getting angry at her coworker.via Canva/Photos

What is the WAIT method?

One way people have honed the skill of holding back when they feel the burning urge to speak up is the WAIT method, an acronym for the question you should ask yourself in that moment: "Why Am I Talking?" Pausing to consider the question before you open your mouth can shift your focus from "being heard" to "adding value" to any conversation.

The Center for The Empowerment Dynamic has some questions we should consider after taking a WAIT moment:

  • What is my intention behind what I am about to say?
  • What question can I ask to better understand what the other person is saying?
  • Is my need to talk an attempt to divert the attention to me?
  • How might I become comfortable with silence rather than succumb to my urge to talk?

tape over muth, sielnce, be quiet, mouth shut, saying nothing A man with tape over his mouth.via Canva/Photos

The WAIT method is a good way to avoid talking too much. In work meetings, people who overtalk risk losing everyone's attention and diluting their point to the extent that others aren't quite sure what they were trying to say. Even worse, they can come across as attention hogs or know-it-alls. Often, the people who get to the heart of the matter succinctly are the ones who are noticed and respected.

Just because you're commanding the attention of the room doesn't mean you're doing yourself any favors or helping other people in the conversation.

The WAIT method is also a great way to give yourself a breather and let things sit for a moment during a heated, emotional discussion. It gives you a chance to cool down and rethink your goals for the conversation. It can also help you avoid saying something you regret.

fight, spuse disagreement, communications skills, upset husband, argument A husband is angry with his wife. via Canva/Photos

How much should I talk in a meeting?

So if it's a work situation, like a team meeting, you don't want to be completely silent. How often should you speak up?

Cary Pfeffer, a speaking coach and media trainer, shared an example of the appropriate amount of time to talk in a meeting with six people:

"I would suggest a good measure would be three contributions over an hour-long meeting from each non-leader participant. If anyone is talking five/six/seven times you are over-participating! Allow someone else to weigh in, even if that means an occasional awkward silence. Anything less seems like your voice is just not being represented, and anything over three contributions is too much."

Ultimately, the WAIT method is about taking a second to make sure you're not just talking to hear yourself speak. It helps ensure that you have a clear goal for participating in the conversation and that you're adding value for others. Knowing when and why to say something is the best way to make a positive contribution and avoid shooting yourself in the foot.

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Experts explain why the 'Infinity Tracing Technique' can be a game changer for people with insomnia

The simple technique can help with basic relaxation, too.

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Photo credit: Canva

Left: A woman who can't sleep. Right: An infinity symbol.

It's 2:00 a.m., and you simply can't get your mind to shut down. You've tried counting sheep, but they just keep crash-landing into meadows, making the insomnia even worse. Maybe you've tried every trick in the book, from over-the-counter sleep aids to lavender-scented pillows. Well, there's one more trick to try, and some people swear by it.

It's called the "Infinity Tracing Technique," and it's actually quite simple. Simply put your finger in the air and imagine tracing the infinity symbol (the number eight sideways) for a couple of minutes. This easy technique can instantly help calm an overactive mind.

@drjoe_md

Is the infinity tracing technique the hack you need for an overthinking brain? #overthinking #anxiety #insomnia #mentalhealth

Dr. Joe Whittington explains the idea in layman's terms in a TikTok video. "You ever lay in bed at night overthinking all the embarrassing things you've done since childhood?" he asks. "Same. So I'm gonna teach you a technique that might help you calm your overactive brain."

He breaks down exactly how to do it:

"What you do is you take your finger, put it in the air, and you trace the infinity symbol slowly and methodically. Not like you're casting spells. And as you're tracing this infinity symbol, you're gonna just follow it with your eyes. Only your eyes. What this does is it activates your vestibular center, which is involved with your balance and eye movements. When your vestibular system gets activated, it can help calm racing thoughts. Sort of like distracting a toddler with a shiny object, except for the toddler is your overactive brain."

It's helpful to the brain in other ways, too. "It's a technique often used in therapy and neuroscience to help you stop doomscrolling your regrets," he adds.

relaxation techniques, sleep, sleep hacks, Infinity Tracing technique, figure eight A blue light painting of an infinity symbol. Photo by Sandip Kalal on Unsplash

Whittington is likely referring to a therapy technique called EMDR, which uses similar methods involving eye movement. EMDR stands for Eye Movement Desensitization and Reprocessing, and it's used to help people process complex trauma.

The EMDR Institute explains how it works:

"During EMDR therapy, the client attends to emotionally disturbing material in brief sequential doses while simultaneously focusing on an external stimulus. Therapist-directed lateral eye movements are the most commonly used external stimulus, but a variety of other stimuli, including hand-tapping and audio stimulation, are often used."

Similarly, the Infinity Tracing Technique pairs eye movements with specific brain activity to help calm the mind and redirect focus. This technique has recently become popular due to therapists and influencers sharing it online.

Sarah Jackson offers additional insight in her Instagram Reel, where she demonstrates the process using a capped blue marker to "write" in the air. She explains that "Figure-8 tracking," as she calls it, activates not only the vestibular system but also the ocular system.

"Eye muscles connect directly to the brainstem — the part of the brain that governs survival functions," she writes. "Tracking a moving object sends rhythmic signals, saying: I'm balanced, I'm oriented, I'm safe."

Jackson further explains:

"The vestibular system regulates balance and spatial orientation. Its connection to the brainstem helps calm the nervous system. Smooth, predictable movement supports groundedness, signaling safety. Cross-lateral movement integrates both hemispheres, aiding emotional processing and shifting focus from internal preoccupation to external grounding."

Many followers of both social media accounts say they've benefited from the technique. One TikToker jokes, "So I don't need to try to remember my junior high school locker combo?"

On the Instagram Reel, one commenter notes that the technique works: "This is great and so effective! I'm always looking for quick wins like this on those days where you can't tell where the time goes."

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Girl stops 80s game show host in his tracks after uncomfortable interactions with other kids

No is a complete sentence.

80s game show; just like mom; Fergie Olver; 80s childhood; family game show; body autonomy
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Girl stops 80s game show host in his tracks as he tries to kiss her

The 80s seems like a completely different lifetime when it comes to what was considered acceptable behavior. Things people deemed acceptable or were just part of everyday expectations for television back in the 60s through well into the 90s would get stars blacklisted today. But there was one game show in the 80s that had moments so cringy that even for the times may have raised some eyebrows though everyone seemed to go along with it, except one brave little girl.

The Canadian show, Just Like Mom ran from 1980-1985 even with the uncomfortable moments between the game show host and young girls. The girls who were aged 7-12 would appear on the show with their mother answering questions about each other and competing in bake-offs to see which pair knew each other best. Just Like Mom was created by Catherine Swing, the wife of the show's host Fergie Olver who would often stand uncomfortably close to the girls and elicit kisses.

80s game show; just like mom; Fergie Olver; 80s childhood; family game show; body autonomy Mom hugging crying daughterPhoto credit: Canva

Recently a compilation video of the game show host behaving in a manner people might consider questionable is going viral. In the video the Olver stands near the girls, often putting his hand on their backs, placing his face close to theirs to ask questions. The very first clip shows 11-year-old Lee Ann, Olver hovers over her asking what color her eyes are.

"What color are your eyes?" Olver asks before the child tells him they're blue, to which he responds, "they're not blue, now don't tell me that. Look at me a little closer." Just as the girl leans in slightly, appearing hesitant to do so, Olver quickly kisses the child on the side of her mouth and declares, "they're green."

80s game show; just like mom; Fergie Olver; 80s childhood; family game show; body autonomy Dad kissing child on cheekPhoto credit: Canva

The audience sounds as if they didn't know how to react to the bizarre moment. Some people loudly gasp, others uncomfortably chuckle, while a few seem to let out a high pitched surprised squeal. The girl also laughs uneasily while the host remains extremely close. Video clip after video clip shows similar interactions where the host tries to either kiss the girls or have them kiss him but one little girl refused. While it appeared that she was nervous to do so in front of a live audience, on television and refusing a directive from an adult, she stood her ground.

This was a moment where parents can see in real time the benefit of teaching body autonomy and the power of teaching children that no is a complete sentence. Olver originally didn't accept the young girl's "no," attempting to coerce her into kissing him when she was clearly uncomfortable and uninterested in the request.

The host perches himself up close to the young girl and says, "you look like a girl who likes to give out hugs and kisses," to which the girl laughs with discomfort before saying, "not really." That didn't stop him, Olver continued, "not really? can I have a hug and a kiss?" This time the girl gives a very direct answer through nerves by shaking her head no while saying "uh-uh." She's clearly uncomfortable as she bites her fingernail trying to assert authority over her body against someone much older.

At this point the child has been clear. She immediately told the host she didn't give out hugs and kisses and when that didn't work she mustered the courage to say no more directly. Olver was still not accepting of the child's boundaries and continued to apply pressure by questioning her decision, "I can't have one?" Again the child shakes her head and says no but he persists, saying "even if I say...whisper in your ear that Alison you're going to win the show? I still can't have a hug and a kiss?" Alison sticks to her answer so Olver changes tactics, telling the child, "Well I guess you can't win the show then if I don't get a hug and a kiss."

80s game show; just like mom; Fergie Olver; 80s childhood; family game show; body autonomy Mom comforting daughterPhoto credit: Canva

Alison stayed firm in her no but the host's behavior resulted in the child's mother calling him a dirty old man. In the end the host appears to have moved on and told the girl she did a good job answering one of the questions, but to top the praise Olver attempts to sneak a kiss. The little girl didn't let that deter her as she quickly dodged his advance.

It seems apparent that Alison's parents instilled the idea of bodily autonomy in her giving her full permission to say no to adults and anyone else who dares to get in her space without consent. While the experience was probably not one that she would've ever wanted to have, that moment likely gave permission to other young girls watching to tell the host and other like him no. And no is a complete sentence, especially when it comes to someone's body. There's no further explanation needed. No further clarification. The answer is simply no. Well done Alison. Well done.

This article originally appeared in May.

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Margot Robbie reveals her 'bogan nacho' recipe, and people are totally onboard

What a fun and unexpected glimpse into different culinary cultures.

bogan, bogan nachos, margot robbie, wuthering heights, table manners, table manners podcast, food podcasts, australia
Eva Rinaldi/Wikipedia, Photo credit: Canva

Australians do love their baked beans, don't they?

While recently appearing on the mom-and-daughter run foodie podcast Table Manners, Wuthering Heights star Margot Robbie shared her childhood nacho recipe. It became a delightful glimpse into cultural differences.

Robbie, who is Australian, shared that she grew up with what she called “Bogan Nachos.” “Bogan” is an Australian slang term signifying the “unsophisticated working class.” It’s similar to “trailer trash” in the US, only it can be used as a bit of lighthearted self-deprecating humor, rather than just an insult.

To make these nachos (or “narchos,” as Robbie calls them, though she admits that’s more of a personal quirk than an Australian one), you lay out a packet of Doritos on “al foil,” aka aluminum foil or tin foil, then top with baked beans and, of course, melted cheese.

“That is bogan nachos, and it is bangin’,” Robbie attested.

@tablemannerspodcast It’s a huge one this week, we have superstar Margot Robbie coming home to Clapham! Fresh from the Eurostar after the Parisian premiere for her new film ‘Wuthering Heights’ (starring Jacob Elordi and directed by friend of the pod, the gorgeous Emerald Fennell) Margot was exactly what we always dreamed she would be; a gem of a guest and gorgeous human! We talked about the juggle with producing and acting in films, the food she ate growing up (including ‘Fivesies’ and ‘Bogan Narrrrchos’), how her own gin ‘Papa Salt’ came to be, teaching Bette Midler about ‘Gavin & Stacey’, the bachelorette party her friends threw for her character Cathy, her husband being a phenomenal cook, the accent training she needed when she started in ‘Neighbours’, and we hear how she nearly killed her grandma-in-law by feeding her raw ham! Margot, you’re welcome to join us every week, and we’re absolutely popping round for one of Tom’s famous ‘egg’ steaks! ‘Wuthering Heights’ is released globally in cinemas on 13th February. #TableManners #MargotRobbie #WutheringHeights #Clapham #Barbie ♬ original sound - Table Manners Podcast


She’s not the only one who felt this way. Several other Aussies shared their love for bogan nachos in the comments as well as their own tweaks to the Aussie-fied Tex-Mex dish.

“As an Australian- tin foil, corn chips, salsa, grated cheese into the oven and then out with sour cream.

“Luxurious Bogan Nachos = layer corn chips, 1 layer grated cheese, repeat microwave until cheese melts, top with hot sauce and sour cream, guac if you feel fancy."

"Oh I eat bogan nachos all the time (exactly how she described it but I also add corn kernels) so good.

“Aussie girl can confirm, especially putting sour cream once out of the oven.”

Nachos have always been an opportunity for creativity ever since Ignacio Anaya, affectionately known as “Nacho” by his friends and patrons, grabbed some tortilla chips, covered them with freshly grated cheese, and added sliced jalapeño peppers to whip up a last-minute dish for a group of military wives in 1943.

Since then, other cultures have made tweaks to the types of chips, cheese, toppings, and layering style to create entirely unique takes. Canada’s "nacho poutine," replaces standard cheese with cheese curds and gravy, for example. In Ireland, sliced potatoes or French fries are used instead of tortilla chips, and often covered in melted cheese plus bacon. Cuba utilizes plantain chips as a base, topped with ropa vieja (shredded beef), cheese, tomatoes, and onions.

@finessedbydiamond @BELLO look what you made me do 😂🤷🏾♀️🤤 #nigeriantiktok #dinner #nigerianfood #nachos #mexicanfood ♬ Laho (Minister Of Enjoyment) - Shallipopi


@sunnysbazaar Replying to @AJ The Digital Maestro here you go beta - Loaded Indian Style Nachos #indianfood #foodtok #recipe ♬ original sound - Sunny’s Bazaar


@chefdavidkuo You’ve never had nachos like this before 🔥🇹🇼 Say hello to our Taiwanese Mapo Tofu Nachos—spicy, saucy, crispy, and totally addictive. @iamparisjoy and I created this fire recipe and had so much fun 🎥 📍 #FattyMart #MarVista #mapotofu #taiwanesefood #nachos #nachoszn #nachoslover #fusionfood #fattymartkitchen #lafoodie #spicyfoodie #umamibomb #cheflife #littlefatty #crispybits #laeats #foodielosangeles #szechuanspice #streetfoodstyle #chefsthatcreate #infatuationla #eaterla #foodreels #buzzfeast #tofurecipes #asianfusionfood #wontonchips #snackattack #taiwaneseinspired ♬ UNSTOPPABLE EVENING - finetune

Nachos can even be made into a breakfast food with eggs and bacon, or into a dessert with cinnamon-sugar-dusted chips, chocolate sauce, and ice cream. The possibilities are deliciously endless.

This short clip might not seem like anything too extraordinary, but in a mere few seconds, we witnessed one of the best aspects of being human—the fact that we are all so different, yet have so much in common.

You can find the full Table Manners episode, where Robbie also explains the “Fivesie” tradition in Australia of enjoying a pre-dinner cheese board, below:

- YouTube www.youtube.com

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Experts say the 3-3-3 Rule can help people reliably break out of anxious thought spirals

It's an easy mindfulness technique for anxiety.

333 rule, 3-3-3 rule, anxiety, anxiety technique, mindfulness, anxious
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The 3-3-3 Rule is a mindfulness technique that can help ease anxiety.

Dealing with anxiety is a battle for many Americans. According to the National Institute of Mental Health, an estimated 19.1% of adults in the United States have an anxiety disorder.

With anxiety, it can be easy to settle into catastrophic thinking, especially when life is full of unknowns. But dwelling on anxious thoughts does little to ease them, and you may be looking for ways to quiet your mind.

One mindfulness technique that may help you avoid going down that rabbit hole is the 3-3-3 Rule. Here's what you need to know:

- YouTube www.youtube.com

What is the 3-3-3 Rule?

"The 3-3-3 Rule is a self-regulating practice meant to ease anxiety and calm the nervous system through three simple exercises that engage the senses to help ground you," Anindita Bhaumik, a certified clinical trauma professional and clinical director at Boston Evening Therapy Associates, tells Upworthy.

The 3-3-3 Rule works by quieting the "what-ifs" that anxiety feeds you and bringing you back to the present moment, the "what is."

"You pick 3 things you see, 3 things you hear and 3 things you feel underneath you," Joanna Hardis, a therapist that specializes in treating anxiety disorders and OCD, tells Upworthy. "You could also sub out one of these and do 3 breaths. The spirit is to get out of your head and into the moment with your senses."

Hardis, the author of Just Do Nothing: A Paradoxical Guide to Getting Out of Your Way, adds that the goal of the 3-3-3 Rule is not to stop anxious thoughts.

"If you make that the goal, you will have more thoughts," she says. "The goal is to let your anxious thoughts be there but redirect your attention to something else."

333 rule, 3-3-3 rule, anxious, anxiety, overwhelmed Practicing the 3-3-3 Rule can help you feel less overwhelmed.Photo credit: Canva

How to practice the 3-3-3 Rule

Here are three examples of how you can apply the 3-3-3 Rule in real-life situations:

At the grocery store

Sometimes simple errands like grocery shopping can quickly become overwhelming. From navigating the parking lot to making purchasing decisions and battling crowds, the experience can lead to a lot of anxiety.

Using the 3-3-3 Rule:

"The first thing you should do is look around and name three objects that you see around you," Dr. Vinay Saranga, a psychiatrist and founder of The North Carolina Institute of Advanced NeuroHealth, tells Upworthy. "It can be absolutely anything that catches your eye, from a sign, to a box of pasta or a piece of fruit, for example. Next, name three things that you hear. It can be the sound of a cash register, the noise the big freezers make or a mixer in the bakery. Finally, make three movements with your body like rolling your shoulders, flexing your arms or wiggling your toes."

In your relationship

An unexpected text from your significant other saying, "We need to talk," can catch you by surprise and send your mind spiraling with possibilities. You may start rushing to fill in the blanks, trying to answer the "why" behind the message.

Using the 3-3-3 Rule:

"You see the message notification on your phone that has you worried, and you also see the partly cloudy sky out your window," explains Bhaumik. "You also notice the steam still rising from your cup of coffee. Speaking of, you decide to pick up the mug to feel its heat your hand, and maybe even press it to your lips to feel the warmth. You also feel the ground firm under your feet and your sweater cozy against your skin. You hear the music in your earbuds, the faint sound of the fan, and maybe the sound of your dog rummaging around in the next room. You decide to grab your coffee, put on your favorite song, and go pet your dog—and you realize you're taking care to help yourself feel calmer."

At work

Many situations at work can trigger anxiety. One example is receiving an email that your boss wants to meet with you ASAP—and your stomach drops. Your thoughts may start racing: You're convinced you're going to lose your job and your health insurance, you won't be able to pay your bills, and you'll have to change daycares.

Using the 3-3-3 Rule:

"I would notice my feet on the ground, hands on my lap and back on the seat, 3 sounds I hear, and 3 places I feel my breath in my body," says Hardis. "I would do several rounds of this."

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