Mind-Body Techniques

Deep Breathing – Slows heart rate and calms your nervous system. Try the 4-7-8 technique.
Meditation or Mindfulness – Helps quiet anxious thoughts and improves focus.
Yoga or Tai Chi – Combines movement with breath for relaxation and mental clarity.
Journaling – Writing down your thoughts can reduce mental overload and boost self-awareness.
Gratitude Practice – Regularly noting what you're thankful for can shift focus away from stress.

Exercise – Even a brisk 20-minute walk can reduce stress hormones and increase endorphins (your "feel good" chemicals).
Stretching – Releases muscle tension and improves circulation.

Balanced Meals – Stabilize blood sugar to prevent mood swings. Include protein, fiber, and healthy fats.
Hydration – Even mild dehydration can increase cortisol (the stress hormone).
Limit Caffeine and Sugar – They can spike anxiety and crash energy.

Prioritize Sleep – Aim for 7–9 hours of quality sleep. It’s essential for emotional balance.
Nature Time – Just 20 minutes outdoors can lower cortisol levels.

Talk It Out – Share your feelings with a friend, family member, or therapist.
Set Boundaries – Say no to what drains you and yes to rest and recovery.
Laughter and Fun – Don’t underestimate the power of joy to relieve stress.