11. Complete a micro body scan

Set a timer for five minutes and sit or lie down wherever you are. Then, starting at your toes, mentally scan your body up to the top of your head. Keep it nice and slow, giving each part of your body your full attention as you go.

Notice if you have tension, tingles, heaviness, or lightness. If anything catches your attention, don’t try to fix it; just breathe into it for a moment and then keep scanning until the timer goes off. 

12. Stare out the window

Choose something outside, like a tree, the clouds, or a stranger’s dog, and just watch. Let your gaze soften and your breath slow, and stare without trying to analyze or fix anything. 

Nature has a way of reminding us we’re part of something bigger, even if it’s just a squirrel stealing your birdseed.

13. Be gracious for a single thing

Think of something small and silently say thank you. It could be your working legs, the roof over your head, or a ripe apple. 

Gratitude doesn’t have to be huge to work. The point is observing something that feels good to you, even if it’s just that your favorite TV show just dropped new episodes. (Here are eight exercises you can do that can help cultivate a more grateful mindset.)

14. Place your hand on your heart

Put your hand over your chest and feel your heartbeat or your breath moving in and out. This can help trigger a calming response in your nervous system and remind you that you’re okay. It’s gentle self-compassion, and sometimes, that’s exactly what you need.

15. Repeat a calming phrase

Try saying a mantra like “Right now, this is enough” or “Inhale calm, exhale worry.” Repeat that for a minute or two. 

Let this become a rhythm that steadies you. You don’t need to believe it with every fiber of your being, but just by saying it, you’re helping to plant the seed in your head.