Focus on one thing at a time

When there's too much, we tend to freeze. You may feel like you need to fix it all at once and you can't. So it's hard to do anything. In those moments, just pick one. Maybe you can solve one part of the puzzle.

What's one thing that feels solvable?
What's one problem you can approach?
What's one action you can take?

Just do one thing and then do the next thing. And then do the next thing.

Breathing exercises

During a stress response your body is revved up for action. Breathing exercises are a way to reduce the fight or flight response.

Deliberate, attentive breathing is a way to send a signal to your nervous system that it's okay to calm back down. It's a part of the fight or flight response you actually can control.

You can slow and deepen your breathing, which over time will slow down your heart rate, help your muscles relax. That sense of your nervous system settling back to its normal functioning.

Stretch

Taking a stretch break is a simple yet effective way to give your body and mind a moment of relief during a busy day.

By pausing your activities to perform gentle stretches, you'll release tension, improve circulation, and increase your flexibility. Stretch breaks can also help reduce stress and enhance your focus, making you more productive.

Make it a habit to take a few minutes every couple of hours to stretch and breathe deeply. Listen to your body and focus on areas that feel tight or tense. Start incorporating stretch breaks into your daily routine, even if only a few moments.

Body scan

The body scan technique can take as little as 3 minutes to perform (or as long as you want). It is a powerful relaxation method that helps you become more aware of physical sensations and release tension.

To do it, simply find a comfortable position and take a few deep breaths. Begin your focus at your feet and gradually move your attention upward. Notice any areas of tension or discomfort. As you mentally scan your body, imagine your breath flowing into those tense areas, gently releasing the tension. If your mind begins to wander, that's ok. Gently bring your attention back and imagine the tension releasing.

Address negative thinking: 3 Good Things

Sometimes we can really benefit from a shift in focus. "3 Good Things" is a powerful practice to counter negative thinking.

It's easy and it's quick. Just choose 3 things that happened, or 3 experiences, or 3 blessings, 3 wins... whichever word suits you. Pick 3 and reflect on them for a moment.

By doing so, you shift attention from negative thoughts to the good aspects of life. Sometimes, that's just enough to reset your physiology and frame of mind to handle what lies ahead.

"Where attention goes, energy flows... and that thing grows"

Imagery

This relaxation technique involves visualizing calming scenes to reduce stress and tension.

To begin, find a quiet, comfortable space and close your eyes. Take a few deep breaths, then imagine yourself in a serene setting, such as a peaceful beach or a lush forest.

Engage all your senses, picturing the sights, sounds, and scents of your chosen scene. Immerse yourself. You may feel your tension melting away. 

Meditation / Mindfulness

Meditation and mindfulness are great techniques for stress reduction and relaxation.

To practice, find a quiet spot and sit comfortably, focusing on your breath or a simple mantra. As thoughts arise, gently bring your attention back to your breath without judgment. This process helps you develop mindfulness, increasing your awareness of the present moment. Over time, you may notice improved focus, reduced stress, and a greater sense of inner calm. 

Progressive muscle relaxation

When you purposely create that tension, it's easier to feel what it's like to let go of tension.

Start with your feet. Tighten the muscles and hold them for a few seconds.

Release them.

Notice the difference in sensations of tense versus relaxed muscles.

After your feet, go up through your legs, up through your torso. You go through each body part one at a time, tightening and holding some tension and then purposely releasing and letting it go.

Music

Some songs or types of music can have an immediate impact on our mood. Rather than waiting for a song to hit, deliberately choose music to affect you in a way that serves you best.

Ideally, choose soothing tunes or genres that resonate with you, such as classical, ambient, or nature sounds.

Create a calming playlist to play whenever you need a stress-relieving break. Allow the music to wash over you, focusing on the rhythms and melodies to help quiet your mind. You can also combine music with other relaxation techniques like deep breathing or stretching for added benefits. 

Enjoy a few moments of distraction

• Puppy cam
• Nature images
• NPR Joy Generator

Review the strategies for the Green zone as well

The things that help us when we're doing well in the Green Zone can help us when we're trying to navigate the Yellow Zone. The things that worked for you when you were feeling better might help you now. Don't leave off the things that were working. Even just looking at the tools in Green can be beneficial.