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15 minutes of breathing.

Set aside 15 minutes each day to sit or lay in a comfortable position. Lengthen your inhales; slow down your exhales. While breathing, go through each of your senses and notice the most intense version of the sense you’re experiencing and then the least noticeable (for example the loudest sound and the quietest sound). Once you have slowly and thoughtfully taken notice of all of these variations of the senses, begin to notice them all together and all at once for the remainder of the breathing exercise. For more information on this read Stress Less Accomplish More by Emily Fletcher.

Manage lists.

Before busy days or weeks create a to do list. This will help you reduce the stress of memorizing these tasks and allows you to relax knowing you can reference back to your organized list. Keep your list with you throughout the day and be sure to check off each task as you accomplish it. Checking off completed tasks actually sends a motivational jolt of dopamine to your brain and teaches you to enjoy the satisfaction of getting things done.

30 minutes of exercise.

It’s common to think that the harder the workout, the better it is for you. Emily Brown with Genetic Garden reminded us that is not always the case. “Depending on the type of lifestyle you lead, a physically demanding workout can actually build up more stress in the body and leave you feeling more physically and mentally exhausted. If you have a high stress job that is physically or mentally demanding, you might benefit most from a brisk 30-minute walk or yoga class. If you are accustomed to a low-impact lifestyle, a 30-minute jog or spin class could help invigorate the mind and body, leading to a more productive day and lower stress levels over time. Consider your exercise routine as a tool to balance you out, not just tire you out”

Reduce caffeine

Although caffeine is great for waking us up when we’re tired, it can also cause anxiety throughout the day if too much is ingested. Caffeine also disrupts our sleep patterns. Making some minor adjustments can help you get into a better balance and promote a calmer experience throughout the day. Try only drinking caffeine before 10 am, limiting yourself to 1 serving of coffee per day, and maybe consider switching from coffee to tea for a lower dose of caffeine that is more easily broken down by the body.