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THE COLORS OF NOISE WHITE NOISE Equal Power Across All Frequencies White noise contains all audible frequencies at the same intensity, creating a flat and uniform power spectrum. прит Sounds Like TV Static Common examples include the static from an untuned TV or radio, a whirring fan, or a vacuum cleaner. PINK NOISE Balanced Power, Decreasing with Frequency Perceived as more balanced and natural than white noise, it often mimics sounds found in nature. 0 Sounds Like Gentle Rain Common examples include steady, gentle rainfall, wind rustling through leaves, or consistent ocean waves. BROWN NOISE Emphasizes Low Frequencies This is the deepest and richest of the three primary noise colors, often described as a soothing rumble ideal for deep focus. Sounds Like a Heavy Waterfall Common examples include a powerful waterfall, distant thunder, or the low roar of the ocean.

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0 What people think anxiety is Feeling of nervousness Worrying What anxiety actually is ☐ Trouble concentrating ☐ Avoidance of Trouble sleeping Intrusive thoughts Uncontrollable feeling of worry Increased irritability Restlessness & a feeling of being "on-edge" feared situations Loss of appetite ☐ Feelings of guilt & shame A ton of physical symptoms
5-Minute Things to Do If You're Really Bored Ordinary & Happy Look up something you've always wondered. Practice balance poses. Practice deep breathing. Solve a brain teaser. S Write down everything in your head. Walk around the block. I Name 'all' of something e.g. U.S. States. Do a 5-minute bodyweight workout. M Write a quick gratitude list. Dance to your favorite music. P Recite the alphabet backwards. Shake out your arms and legs. L Watch 'did you know' videos. Correct your posture in a mirror. E Answer trivia questions. Tidy up your desk or a small space. Name as many movies with an actor/actress in. Write down what you'd do if you couldn't fail. MOVEMENT Change your wallpaper to something fun. Organize apps into folders. Send a voice message to a friend. Delete apps you don't need. Start a 1-a-day photo challenge. Play an online word game like Worlde. Revisit 'on this day' photo memories. Write a note to your future self for tough days. O Z N PHONE Light a candle. Massage your face. Reapply hand cream or lip balm. Make a tea or coffee. Look out of the window and observe nature. Say kind things to yourself in the mirror. Step outside and get fresh air. Read inspiring quotes. SELE F CARE CREAT Doodle without lifting your pen. Create a playlist. Make up a story with three random emojis. Write or draw with your non-dominant hand. Draw something from memory. Write down inspiring prompts. Rearrange something in the room and try it for a day. V E Do some continuous creative writing to a timer.
Before You Get Married Discuss bills • Parenting styles • Credit • Debt • Religion • How to deal with family • What believes will be instilled in your children • Childhood traumas • Sexual expectations • Partner expectations • Financial expectations • Family health history • Mental health history • Bucket list • Dream home • Careers and education • Political views and whatever else comes to mind
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