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1. Meditate – a few minutes a day can reduce anxiety.
2. Breathe deeply - Deep breathing counters the effects of stress by slowing the heart rate and lowering blood pressure.
3. Be present - Take 5 minutes and focus on only one behavior with awareness
4. Reach out - Talk to others -- preferably face to face, or at least on the phone. Share what's going on.
5. Tune into your body - Mentally scan your body to get a sense of how stress affects it each day. Lie on your back, or sit with your feet on the floor. Start at your toes and work your way up to your scalp, noticing how your body feels.
6. Decompress - Place a warm heat wrap around your neck and shoulders for 10 minutes. Close your eyes and relax your face, neck, upper chest, and back muscles. Remove the wrap, and use a tennis ball or foam roller to massage away tension.
7. Laugh out loud - A good belly laugh doesn’t just lighten the load mentally. It lowers cortisol, your body’s stress hormone, and boosts brain chemicals called endorphins, which help your mood.
8. Turn up the volume - Research shows that listening to soothing music can lower blood pressure, heart rate, and anxiety.
9. Get moving - You don’t have to run in order to get a runner’s high. All forms of exercise, including yoga and walking, can ease depression and anxiety by helping the brain release feel-good chemicals and by giving your body a chance to practice dealing with stress.
10. Be grateful - Keep a gratitude journal or several (one by your bed, one in your purse, and one at work) to help you remember all the things that are good in your life.