Ask yourself, "Why am I feeling this way?" Gaining awareness of your symptoms or emotions can shift your perspective and potentially improve your mood.

Counting slowly from one to ten or beyond can distract your mind from stress and focus it on the task at hand. For added relaxation, try counting with your eyes closed.

Share your feelings with a trusted friend who will listen without judgment. This can lighten your emotional load and help release built-up tension.

Redirect your mind to positive memories or envision future joys. Reframing your perspective can help see challenges in a more positive light.

Pause to rest your body and mind. Whether it’s a few moments of quiet or a short break, this can help rejuvenate your energy.

If possible, a brief nap can be a great way to de-stress and recharge, leaving you feeling refreshed and more positive.

Engaging in social activities can combat isolation and boost your sense of purpose. Spend time with friends to renew your energy.

Recognize what triggers your anxiety, such as certain people, stress, or lack of sleep. Understanding these can help you better manage your responses.

Deep breathing exercises can help control your body’s stress response, making you feel calmer and more centered.

Exposure to morning sunlight can enhance mood by increasing serotonin levels, which helps regulate your mood.

Walking, whether in nature or on a treadmill, helps reduce stress hormones and provides relaxation through physical activity.

Engaging in sports like tennis or volleyball requires focus and helps lower stress hormone levels, offering a break from daily stressors.

Immerse yourself in a captivating story to escape stress and find relaxation through the joy of reading.

Coloring can calm the brain’s fear centers and induce a meditative state, helping to alleviate racing thoughts.

Document your thoughts and feelings to uncover potential triggers. Writing can help you process emotions and manage negative thinking.

Express your feelings through writing, whether it’s about a past trauma or a positive experience, to help manage sadness and boost mood.

Compile a list of your strengths and achievements. Reading it aloud can remind you of your worth and lift your spirits.

Writing down things you’re grateful for can help shift your focus from adversity to the positive aspects of your life.

Squeezing a stress ball can help release muscle tension, ease anxiety, and improve concentration.

Yoga combines physical exercise with relaxation techniques, boosting mood through the release of feel-good hormones.

Meditation helps focus your attention on calming thoughts or imagery, promoting a sense of balance and tranquility.

Snack on stress-relieving foods like dark chocolate, edamame, berries, and avocados to balance mood with essential nutrients.

Affirmations such as “I am safe” or “I am calm” can reinforce a positive mindset and help navigate challenging moments.

Acknowledge and reward yourself for small achievements. Self-compassion and recognition can improve your self-esteem and mood.

Mindfulness involves staying present and focused on the current moment, which helps prevent negative thoughts from taking over.

Take a stroll around your home or a local park, concentrating on the natural surroundings to distract from negative thoughts.

Singing improves breathing and lowers stress hormones, helping you relax and uplift your mood.

Playing music can reduce blood pressure and heart rate, providing a mental distraction and enhancing relaxation.

A warm shower helps relieve muscle tension and provides a calming sensory experience to help you unwind.​

Reach out to a friend to talk or vent. Conversing with someone can help redirect your thoughts and alleviate stress.

Hugging can provide emotional comfort and a sense of connection, easing feelings of stress and anxiety.

Spending time with pets can reduce loneliness and anxiety, offering comfort through their presence and affection.

Acts of kindness not only benefit others but also enhance your own sense of satisfaction and happiness.

Imagine a serene location, like a beach or mountain, to escape stress and bring a sense of calm.

Structured routines keep you occupied and help manage stress by providing predictability and stability.

Engage in brain games like crosswords or Scrabble to divert your mind from stress and stimulate cognitive function.​

Enjoy a favorite TV show that makes you laugh or captivates you to help ease stress and improve mood.

Laughing at humorous memes can relax your muscles and counteract anxiety, offering a quick mood boost.

Concentrate on an object, such as a pen or teacup, to shift your focus from stress and ground your attention.

Sit back, close your eyes, and focus on deep breathing to release tension and promote relaxation.

Spend time outside or listen to nature sounds to lift your mood and enjoy the calming effects of natural environments.

Tending to plants provides a sense of purpose and satisfaction, with the added benefit of enjoying the growth and beauty of your garden.

Prepare a favorite meal or treat to engage your senses and find comfort in the process of cooking or baking.

Inspiration from positive quotes can restore balance and offer a calming perspective during stressful times.

Set a new goal to focus on future achievements and motivate yourself, even if current circumstances are challenging.

Take time to acknowledge and appreciate positive aspects of your life, which can help shift your mindset and improve your mood.