Yesterday was that day. As soon as I woke up I tried to will myself back to sleep. It was a morning to pull the covers over my head and pretend that I could magically awaken to another day. Unsurprisingly, it didn’t work out in my favor.

Don’t we all have days like this?! Mornings where we wish pulling the covers over our heads will help us navigate whatever obstacles are seemingly insurmountable. Times in which we would rather not face whichever situations feel unworkable or those with whom we may be at odds. We get to feeling overwhelmed! And quickly we begin feeling the effects on our minds, our bodies and our behavior. We start feeling anxious or disheartened. We feel exhausted and tense; we lose our motivation to move. The good news here is that we have the ability as well as the tools to significantly (and swiftly!) shift our mindset and outlook. 

Stress kind of looks like this.

What can you do when you are in the midst of such an experience? Here are 5 techniques to help you regain your equilibrium:

Take a moment: Count to 10. There’s a lot that can happen in a very short amount of time. Taking a moment to count to 10 gives us a measure of control over a panic-induced thought process. It helps us to reign in rash responses and invites us to make room to recalibrate. Remember that it is all about perspective, and subject to interpretation.

Make some space: Take a breath. Incorporate a deeper inhalation and a fuller, more complete exhalation. Countless research indicates the benefits of breath work as described in this brief that demonstrates how mindful breathing techniques can be used to elicit your bodies relaxation response. When your body and mind are responding to stress in your environment, breathing techniques will evoke a calming effect on the nervous system and reduce the impact of other physiological side-effects of stress and tension.

Set aside some time: Meditate. This is important. Did you know that you can practice meditation in as little as a minute? A technique commonly referred to as micro meditation provides much of the same cognitive and emotional benefits as a more intensive practice. One of the tricks to meditation is consistency. And while we may not have 20 or 30 minutes or more in a given day, we do have at least 1 or 3 or 5 that we can set aside for our own health and wellbeing.  

Put down your phone. Do I really need to add anything here?

Get outside: Go for a walk. The act of getting out in a natural setting is a balm for what ails us. Connecting to something larger than ourselves and our problems helps us to form a healthy perspective in regards to negative feelings we experience. A growing body of research, as described in this article, demonstrates just how powerful an effect that being in nature has on our minds, spirits and bodies.
 

We are remarkable beings with an exceptional capacity for resilience. It is crucial for us to remember that even though we may need to surrender to the unknown from time to time, we have within the resources we need to reframe a situation and reorient our thoughts about it. Wellness is a mindset, not just an occupation. Now, get outside and take a walk.