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simple way to end anxiety and Panic Attacks

end anxiety and panic attacks
  1. Focus on Your Breathing
    The single, most important thing that you need to know
    when you are suffering from a panic attack or general stress
    is how to breathe correctly. When we panic, our bodies
    naturally start to breathe incorrectly. Unfortunately, the more
    inefficient your breathing, the worse your fear becomes, and
    a vicious cycle of panic starts, leaving you feeling
    completely out of control.
    As a general rule, if only your shoulders and chest are rising
    when you breathe in, you are breathing in a way that will
    significantly worsen your stress. That is why it is so
    important to make sure that when the breath, your abdomen
    is expanding with each breath in. When you are feeling
    anxious, this can end up feeling unnatural, and even like
    you are making things worse. It is essential that you
    continue doing it, no matter how uncomfortable you are
    feeling. When you breathe properly through your diaphragm,
    within minutes, your nervous system will begin to shift out of
    the sympathetic mode.
    The other vital thing that you need to try to remember is that
    you should spend more time exhaling that you do inhaling.
    Make sure that you are inhaling through your nose, and
    exhaling through your mouth. Again, you might feel
    uncomfortable and find it challenging to manage proper
    breathing when you are in the midst of an anxiety attack, but
    it is essential that you remain persistent. Some doctors even
    recommend making the “shhh” sound on your exhale
    because it naturally slows down your breathing. check here to learn more…

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Redskins at Vikings final score, takeaways: Dwayne Haskins replaces Keenum, Minnesota’s defense takes over

It might finally be time to bet on Kirk Cousins, Minnesota Vikings

It wasn’t pretty. It certainly wasn’t dominant. They settled for far too many field goals when touchdowns would’ve turned a close game into an easy win. But the end result on Thursday night was a Vikings win over a hapless Washington Redskins team that pushed Minnesota’s record to 6-2, extended their unbeaten run to four games, and further diminished the memory of that disastrous loss to the Bears four weeks ago that preceded their winning streak. 

On Thursday night, the Vikings rode Dalvin Cook and Stefon Diggs to a 19-9 win over the Redskins. Cook racked up 171 yards from scrimmage. Diggs caught all seven of his targets for 143 yards. And in a revenge game against the team that for so many years refused to commit to him as their franchise quarterback, Kirk Cousins continued his run with a 23 of 26 for 285 yards and a 112.3 passer rating performance. Even though the Vikings only managed to score 19 points, it’s worth noting they didn’t punt once. They had their issues in the red zone, but they mostly controlled this game against an already bad Redskins team that lost its starting quarterback, Case Keenum, after halftime to a concussion. The Vikings’ defense never really felt threatened by Dwayne Haskins, limiting the Redskins to three points in the second half. 

Dwayne Haskins had a chance to lead the Redskins on an epic comeback upset victory over the Vikings, but he struggled again, and now Washington has an interesting quarterback situation brewing? Ryan Wilson, John Breech and Sean Wagner-McGough joined Will Brinson to break everything down from Thursday Night Football and more. Listen in the player below, and be sure to subscribe here for daily NFL goodness.

Why the Vikings won

Coming into this matchup, all anyone could talk about was the Vikings offense. Cook had a 142-yard, two-touchdown performance last week and Cousins had passed for at least 300 yards and a combined 10 touchdowns over the past three weeks. It was the Vikings defense, however, that came up big on Thursday night. They gave up just 216 yards of total offense and forced two turnovers, but more importantly, they were stifling in the red zone. Both times the Redskins got within 20 yards of the end zone after impressive drives, Minnesota’s defense stood tall, and forced two field goals. If the Redskins were able to score touchdowns on those drives, this game would have been a lot more interesting. 

Why the Redskins lost

On the flip side, the Redskins’ offense was just not good enough. After failing to score a touchdown against the San Francisco 49ers in Week 7, they failed again on Thursday night. Keenum was able to lead a couple of productive drives, but those series eventually stalled, and Dustin Hopkins was forced to come on to kick field goals. Specifically, Haskins let the offense down in the second half. He completed just 3 of 5 passes for 33 yards and also threw an interception. Rookie wide receiver Terry McLaurin had his way with the Vikings defense in the first half, and recorded four receptions for 39 yards. He failed to make a catch in the final two quarters after the Vikings made halftime adjustments to take him away. Washington’s defense did its best — 19 points were the fewest amount of points Minnesota had scored in the last four weeks — but the offense just couldn’t move the ball and couldn’t stay on the field. 

Turning Point

After Haskins went three and out on his first drive in the second half, he led the Redskins on a six-play, 50-yard drive which ended in a field goal. The Redskins defense then came up big and stopped a Cousins sneak on fourth down on the ensuing drive. Washington finally had some momentum, but it needed its rookie quarterback to come up big. Unfortunately, that did not happen. 


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Vikings Best Redskins in Sloppy Thursday Night Showdown

Vikings Best Redskins in Sloppy Thursday Night Showdown

Vikings Best Redskins in Sloppy Thursday Night Showdown

The Vikings coasted to their fourth straight win as Kirk Cousins turned in a tidy 23-of-26 outing with 285 yards while the Redskins came up empty yet again on offense.

A good football team beat a bad football team on Thursday night in Minnesota.

A little simplistic, says you? Too reductionist for 40 minutes of NFL football, perhaps? Well, the Minnesota Vikings beat the Washington Redskins 19–9 in a relatively uneventful Week 8 matchup that went mostly according to script, save for Minnesota’s pedestrian offensive output.

The game had the potential to be something more; a triple-barrel revenge-fest of the highest degree, with Case Keenum returning to the stadium where he delivered playoff magic two seasons ago on the team formerly quarterbacked by the man the Vikings opened the checkbook for in Kirk Cousins. And of course, the ageless Adrian Peterson returned to Minnesota for the second time after a forgetful appearance as a Saint in 2017, looking to bowl over the team with which he spent the first decade of his Hall of Fame career.

But alas, it’s Thursday Night Football, and neither team looked prepared. A choppy affair ensued, one marked by long drives ending in disjointed red zone failure for both teams, chunk plays called back because of penalties and a busy night for both field goal kickers. But in the end, the Vikings coasted to victory because, quite simply, they’re better.

On a night when Peterson moved into sixth place on the all-time rushing yards list, his counterpart Dalvin Cook ran roughshod over the Redskins’ defense, logging 98 yards and a touchdown on 23 carries as well as 73 yards on five receptions, all the while increasing his lead on the rest of the NFL in yards from scrimmage. He did much of his damage thanks to excellent blocking by the Vikings offensive line, with the men in purple mustering a consistent-enough push to keep running lanes open for the speedy, shifty Cook. Those two qualities were on full display when Minnesota dialed up screen plays, with excellent downfield blocking allowing Cook to start dancing and gash the Washington D for chunk plays on multiple occasions.


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Kelly Ripa shares ‘nude’ selfie with husband Mark Consuelos

Kelly Ripa shares 'nude' selfie with husband Mark Consuelos

Kelly Ripa has rocked Instagram once again by sharing an intimate photo featuring her and husband Mark Consuelos, who appears shirtless in bed.

Referencing the sexual nature of the post, Ripa’s caption reads, “This is your thirst trappy reminder to watch an all NUDE #riverdale TONIGHT on @thecwriverdale 8/7 central.”

“Did i say nude? I meant new 🔥💦,” she added.

Actress Rachael Harris even chimed, stating, “Oh well done Mr. and Mrs. Consuelos. Well DONE.”

This is not the first time Ripa stunned her 2.5 million followers on Instagram. Just last week she shared a makeup-free pic, highlighting the TV host’s natural beauty.


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Kelly Ripa Dismisses Backlash to Joke About Son’s ‘Poverty’: ‘We Work and We Expect Our Kids to’

Kelly Ripa Dismisses Backlash to Joke About Son’s 'Poverty': 'We Work and We Expect Our Kids to'

“They only read a headline and wag their tired fingers,” the Live with Kelly and Ryan co-host said of her critics

Kelly Ripa and her husband Mark Consuelos had to work hard to get to where they are today, and they want to instill the same values in their children.

After making a joke about how the couple’s eldest son Michael Consuelos is experiencing “extreme poverty” by having to pay his own rent for the first time, the Live with Kelly and Ryan co-host caught some flak on social media, with one critic saying the comment demonstrated “how disconnected the 1% is from the rest of the society.”

Responding to an Instagram comment, Ripa, 49, labeled the backlash as “fake outrage.”

“Michael goes to college and is a senior and works full time. He is in his first non parent subsidized apt with roommates,” she wrote underneath a recent photo of her and Michael, who is currently a student at New York University’s Tisch School of the Arts.

“I’m used to getting a lot of slack [sic] because people love to have fake outrage over something they didn’t see. They only read a headline and wag their tired fingers,” she continued, pointing out that she and her husband don’t come from wealthy backgrounds. “I didn’t grow up privileged and neither did @instasuelos. We work and we expect our kids to as well.

She added, “the fact that a pack of fools want to bitch about that, i say let em.”

Many fans have also come to her defense.

“I have a 22 year old who is a senior in college also and she can’t understand why we want her to get a part time job so she can start helping with her bills. Her dad and I worked all tru college. Good job on raising such a hard worker,” wrote one commenter, to which Ripa replied, “Thank you! You sound rational!”

“Good for you for not apologizing! People need to get a grip and learn what it means to take it within context. Well done on raising had working kids who don’t expected everything to be handed to them,” added another.

Another Instagram user noted that Ripa and her husband aren’t the first celebrity parents to make their kids work to earn their own money.

Will Smith told his kids ‘I’m rich. You’re not rich,’ ” they noted.

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Kaia Gerber, 18, models sports bra during workout as new flame Pete Davidson, 25, leaves her apartment with a duffel bag

Kaia Gerber, 18, models sports bra during workout as new flame Pete Davidson, 25, leaves her apartment with a duffel bag

Kaia Gerber enjoyed a sidewalk workout with her best friend Tommy Dorfman in New York City this Thursday.

The daughter of Cindy Crawford wore a white sports bra and a pair of leggings as she and Tommy completed a strenuous-looking exercise together. 

That same day, Pete Davidson, 25, could be spotted grinning and carrying a Louis Vuitton duffel bag as he left 18-year-old Kaia’s apartment.

Both the rising model and the 13 Reasons Why actor were wearing resistance bands around their legs during their workout session.

Kaia Gerber, 18, models sports bra during workout as new flame Pete Davidson, 25, leaves her apartment with a duffel bag

Tommy wore a dazzling medallion necklace over a blue tee and slipped into a pair of Nike shorts, with socks from the same brand.

While not working out, Tommy wore a denim coat over a print hoodie and popped on a stylish pair of sunglasses.

Meanwhile, Pete layered a Louis Vuitton zip-up sweater over a Balenciaga top and had a white box tucked under one arm as he left Kaia’s apartment.

Their outing comes a day after Pete was glimpsed enjoying a brunch date with Kaia in New York hours after he was seen emerging from her apartment.

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TobyMac’s son Truett McKeehan dies: Medics responded to cardiac arrest call at Nashville home

TobyMac's son Truett McKeehan dies: Medics responded to cardiac arrest call at Nashville home
Truett McKeehan is on the far left in this 2015 picture with his siblings and his parents after participating in The Escape Game. From left to right, Truett, his mother, Amanda, his siblings Leo and Judah, his father, Christian rapper TobyMac, and siblings Marlee and Moses. (Photo: Photo: Submitted)

Truett Foster McKeehan was found unresponsive at a home off Nolensville Pike in Nashville. The son of Christian rapper TobyMac was 21 years old. Nashville Tennessean

Christian rapper TobyMac’s oldest child Truett Foster McKeehan died in Nashville this week.

Here’s what we know about his death:

Truett McKeehan died in Nashville 

McKeehan, a 21-year-old aspiring rapper, was found dead late Wednesday morning at a home in the 3000 block of Harlin Drive, according to information Metro Nashville police and the Nashville Fire Department.

The home is located in the city’s Radnor neighborhood about seven miles south of downtown Nashville.

According to the Nashville Emergency Communications Center, the Nashville Fire Department responded to the home at 10:50 a.m. for a report of a person in cardiac arrest.

Nashville Fire Department spokesman confirmed McKeehan was pronounced dead on arrival.

“Truett did pass away at home in the Nashville area sometime Tuesday night or Wednesday morning,”TobyMac’s rep said in a statement issued Thursday morning to USA Today Network — Tennessee.

McKeehan’s cause of death is pending

The Davidson County Medical Examiner’s office confirmed McKeehan died Wednesday. 

Police said McKeehan’s cause and manner of death remain under investigation.

An autopsy will be conducted at the medical examiner’s office in Nashville to determine  the circumstances surrounding his death.

Performed under the names truDog, Truett Foster

McKeehan previously lived with parents and several other siblings in Franklin, Tennessee.

His father collaborated with his oldest child on several tracks for different TobyMac albums.

Under the moniker Truett Foster, he played a show with rapper Nathan Fouts and dark pop singer Talia Stewart earlier this month at the Factory in Franklin. 

He also released music under the names truDog, TRU and Shiloh.

TobyMac tour cancelled

TobyMac has not yet released a statement about his son’s passing.


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How much will the Patriots miss Josh Gordon?

Ten thoughts related to the Patriots’ corps of receivers — a position at which the team made 31 roster transactions involving 17 players between the start of free agency in mid-March and moving Josh Gordon to injured reserve late Wednesday afternoon…

1. The timing and circumstances of the decision on Gordon suggest there are non-football reasons at play, particularly when considering the disconnect between reports his knee was recovering nicely and the team shutting him down later that same day. But, purely from a football perspective, the Pats aren’t all that much worse without him, and they won’t really miss him unless injuries, multiple, deplete their depth to the point they’re simply searching for a body who can play in their system. When he arrived in New England at age 27 he was already a long way from the tantalizing freak whose talents made him an All-Pro at 22, and while Patriots fans kept clutching to the expectation that “Flash” would reemerge, the reality of 2019 is that Gordon didn’t look like much more than an average player with good size but a lack of speed or explosiveness. He caught a long ball against Pittsburgh, used that size to shrug off a tackle en route to the end zone, and made a pair of nice catches when Tom Brady started force feeding him in the second half of a blowout against the Jets.

Other than those four plays, which all came in the first three weeks, Gordon’s 32 targets this season netted 16 completions for 173 yards and no touchdowns. During his time in Foxborough he caught four of 12 targets in the red zone, and fewer than half the passes sent his way on third down. Yes, he’s a decent player — but don’t be fooled by the big name and the monster season he produced six long years ago. Cutting ties with the 2019 version of Josh Gordon isn’t anything close to a season-killer.


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Kamille McKinney Missing Girl, 3, Found Dead in Alabama, Police Say

Missing Girl, 3, Found Dead in Alabama, Police Say

Kamille McKinney: Three-year old girl found dead 10 days after abduction from birthday party

The discovery of the toddler, Kamille McKinney, who was also known as Cupcake, came 10 days after she went missing from a birthday party, the police said. A man and a woman in custody face kidnapping and capital murder charges.

A man and a woman in custody face kidnapping and capital murder charges after the remains of a missing 3-year-old girl believed to be Kamille McKinney were found on Tuesday in Birmingham, Ala., the authorities said.

The discovery came 10 days after the girl was last seen at a birthday party, the police said, adding that the case had “touched a nation.”

A three-year-old girl who was abducted from an outdoor birthday party in Alabama nearly two weeks ago has been found dead, according to police.

The body of Kamille “Cupcake” McKinney was discovered in a dumpster 10 days after she disappeared from a public housing community in the city of Birmingham.

Two suspects, Patrick Stallworth, 39, and his girlfriend Derick Brown, 29, have been arrested and face charges of capital murder and kidnapping.

“We believe this was something they thought about and acted upon,” said Birmingham Police chief Patrick Smith. “They saw an opportunity to take a young child, which they did.”

CCTV footage released by police last week showed Kamille, who was wearing a pink Minnie Mouse t-shirt, playing with another child outside the Tom Brown Village complex at around 8pm on 12 October. 

They can be seen picking up items from the floor before a man approaches them and appears to lead them out of sight. It was reported that a man and a woman had been seen “enticing children with candy”.

Birmingham Police said they had been searching through all the trash taken to a landfill site from one area of the city when they found the remains of a child in a dumpster.

“Locating the remains were the last piece of the puzzle we needed to bring the murder and kidnapping charges,” the chief added.

He said Kamille had “touched a nation”, adding: ”This young child has definitely sent a message across that nation that we all must be diligent to protect them all.

“I hope that this message is not lost to young mothers, to grandmothers, and to the entire Birmingham community. It only takes a split second.


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Scorpio season starts today, and there’s a good chance you’re going to find your soulmate

Scorpio season starts today, and there's a good chance you're going to find your soulmate

Scorpio season starts today, October 23rd. And we can expect…the unexpected. Spooky! This Scorpio season is slightly different from what we’d usually experience. Yes, we have the usual elements of Scorpio: secrets, digging deep, looking for depth and connection, and going on a discovery mission, both inner and outer. But we also have a very unique, unpredictable, and exciting element to this season.

Scorpio season starts with a powerful new moon in contact with the planet of the unpredictable, Uranus.

Thus, we can expect this season to bring about sudden and powerful changes. Relationships might be particularly unpredictable and subject to powerful new beginnings. If you have been waiting for things to get out of a rut, now is the time.

Scorpio is the sign of death and rebirth, going into a crisis, and plunging into the underworld—only to come out of it resurrected into a brand-new person. This Scorpionic process is very much present during this season, but it’s also quite accelerated. You can expect the energy to bring fast growth, fast changes, and powerful plot twists.

Relationships will be a very important matter during this Scorpio season. But there will also be a great focus on personal growth and inner discovery. Mercury will turn retrograde on October 31st and will bring powerful shifts for everyone in the matters of relationships, personal values, personal growth, and finances.

During Scorpio season, everyone tends to turn into an armchair psychologist.

If you’re already inclined to think this way, you will find yourself even more perceptive and inclined to see reality as it is—for the truth of it. Even if you’re not someone who finds it enjoyable to assess and reflect on yourself and others, you will most definitely experience an increased focus on self-inquiry and introspection during this season.

Scorpio energy is about seeking truth above all else—above comfort, continuity, stability, and enjoyment. Scorpio energy experiences pain more than other energies. Not because it finds it enjoyable, but because it’s all about facing truth, experiencing the pain associated with it, and transmuting this pain into growth and resilience.

During Scorpio season, we can all brace ourselves and expect to discover secrets and truths we might find painful or difficult.

But the purpose is to develop strength and resilience by facing what is. A bit dramatic? Yes, but Scorpio energy is all about transforming darkness into light. Consider yourself warned!

Let’s finish on a happier note. Soulmate connections are most definitely possible for a lot of us during this Scorpio season. You know what they say: After the rain comes the rainbow. Because Scorpio season is all about connecting deeper with ourselves and with the parts of our soul we would usually rather ignore, this newfound connection to the self allows for more soul-aligned connections to enter our lives.

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NFL Trade Rumors: 5 Veterans That Could Realistically Be Traded

NFL Trade Rumors: 5 Veterans That Could Realistically Be Traded

It’s not quite the MLB trade deadline, but the NFL trade deadline, once a rather insignificant event, has become a big deal.

Already, four major trades have taken place – the Los Angeles Rams acquired cornerback Jalen Ramsey from the Jacksonville Jaguars; the Baltimore Ravens acquired cornerback Marcus Peters from the Rams; the New England Patriots acquired wide receiver Mohamed Sanu from the Atlanta Falcons and the San Francisco 49ers acquired wide receiver Emmanuel Sanders from the Denver Broncos.

Even in a lost season, it feels overwhelmingly likely that the Falcons will retain future Hall of Fame wide receiver Julio Jones. Here’s a look at some options that could realistically be traded before the Oct. 29 trade deadline:

Chris Harris – Cornerback, Denver Broncos

Harris was a key piece of an all-time great Broncos defense that willed the shell of Peyton Manning to a victory in Super Bowl 50. Four years later – and a few months from becoming a free-agent at the end of the season – Harris could become an intriguing addition for a cornerback-needy team looking to make a Super Bowl run.

Now 30, Harris has garnered trade interest from multiple teams, per Mike Klis of 9News in Denver.Though Klis says that one of the interested teams was the Houston Texans – who have since acquired Gareon Conley from the Oakland Raiders – there still figures to be quite a bit of interest in the four-time Pro Bowler.

The Philadelphia Eagles, who missed on acquiring Jalen Ramsey, have been one team speculated to be a potential fit for Harris. While the Eagles entered the seasons with Super Bowl aspirations, they’ve been hit hard with injuries and blown out the past two weeks by the Minnesota Vikings and Dallas Cowboys. At 3-4, there’s a legitimate discussion to be had about whether they should be giving up draft capital, but if the price for Harris is a fifth-round pick or less, it may be worth taking a flier.

Trent Williams – Left Tackle, Washington Redskins

Williams hasn’t played all season after requesting a trade in June. RADIO.COM NFL Insider Jason La Canfora says that Williams’ request is multi-layered – not only does the 31-year-old want his contract to be restructured, but he also was upset with how the Redskins medical team handled a matter pertaining to his health.

It’s hard to predict how the Redskins will handle Williams. There’s a case to be made that even if he probably won’t still be the same player the next time the Redskins are ready to contend, a young quarterback would be better developing with a seven-time Pro Bowl left tackle protecting his blindside. The Redskins used a first-round pick on former Ohio State quarterback Dwayne Haskins last NFL Draft, and with a 1-6 record, it stands to reason that they could be tempted to take a quarterback with a top five pick in 2019 if they’ve at all wavered on their belief in Haskins. One way or another, a young quarterback will likely be starting for the team in 2020.

That said, Williams hasn’t requested a trade while continuing to play for the Redskins. He’s sat out the season thus far. If a team like the Cleveland Browns makes a legitimate offer for Williams, it would seem to be a mistake for the Redskins to not seriously consider it. Then again, it’s the Redskins.

Kenyan Drake – Running Back, Miami Dolphins

The winless Miami Dolphins haven’t tried to hide that they are attempting to assure they obtain the No. 1 overall pick in the 2020 NFL Draft. For a team that hasn’t had a steady quarterback since Hall of Famer Dan Marino retired after the 1999 season, this strategy may make some sense.

That said, while the Dolphins are 0-6, the Cincinnati Bengals are 0-7. The Washington Redskins are 1-6. There may be some motivation from the Dolphins to assure they finish the season winless, which, in theory, would allow them to pick No. 1 overall next spring. That may mean trading some more veterans. The organization already traded left tackle Laremy Tunsil and safety Minkah Fitzpatrick in September.

Enter, running back Kenyan Drake, who Jay Glazer of The Athletic reported in September was drawing trade interest that the Dolphins were willing to engage.

Drake, 25, was a third round pick in the 2016 NFL Draft and has averaged 4.6 yards per carry in 54 career NFL games. The Detroit Lions, after placing Kerryon Johnson on injured reserve could be a fit. So too could the Kansas City Chiefs, whose most effective rusher in 2019 has been 31-year-old LeSean McCoy.

Nick Mullens – Quarterback, San Francisco 49ers

This one is a bit outside the box, but James Brady of SB Nation says that “multiple teams” have contacted the 49ers about the possibility of trading for Mullens, a second-year pro.

Frankly, there’s a bit of a Jacoby Brissett feel here. As a rookie Brissett, stepped in for an injured Jimmy Garoppolo in New England, when Tom Brady was suspended. Ultimately, Brissett was traded to the Indianapolis Colts in September of 2017. Brissett started 15 games for the Colts in 2017, when Andrew Luck missed the entire season. He backed up Luck in 2018, but when Luck suddenly retired prior to the 2019 season, the Colts had a starting-caliber quarterback to turn to.

In eight games filling in for, ironically, Garoppolo, in 2018, Mullens tossed 13 touchdowns to 10 interceptions, while posting a 3-5 record as a starter. It wasn’t earth-shattering, but neither was Brissett for the Colts in 2017, when he tossed 13 touchdowns and seven interceptions, while posting a 4-11 record as a starter. It wouldn’t be a stretch for a team to think that Mullens could be a strong backup, and/or eventually develop into a starting-caliber quarterback in the right situation.

Again, there’s no indication that a trade is especially likely, but from a speculative sense he could make sense in quite a few places. The New England Patriots don’t currently have any sort of succession plan lined up in the event that Tom Brady retires at the conclusion of this season. The Tennessee Titans aren’t entirely out of playoff contention, but they seem prepared to move on from former No. 2 overall pick Marcus Mariota, and you kind of know what Ryan Tannehill is at this point. The Tampa Bay Buccaneers face an uncertain future with Jameis Winston, whose rookie deal expires at the end of this season.

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