And how to find your center.

Yesterday morning I found myself inert on the couch, trying to find the energy to shower and head to the office (I had slept very little due to a tough parenting patch). I know I’m not alone. Lately, I’ve watched many of my friends and clients struggle to stay afloat. Whether it’s swimming through collective stress brought on by the current political/economic climate, navigating a health crisis or loss, feeling isolated in the midst of a career transition or dealing with a difficult relationship challenge–many are living hour to hour and having a hard time seeing the light at the end of the tunnel.

On a recent walk, my dear friend Nicole asked me, “Based on everything you’ve learned over the last 20 years about calming the brain and body and helping to reduce stress/anxiety, what are the top self-care practices you recommend to help people find their center on their toughest days?“ Ahhh, it felt good just to be able to pause and remind myself what I do when I’m struggling. Here’s what I shared with Nicole:

Get grateful

Voicing what we’re grateful for heightens our mood, floods our body with endorphins, shifts and broadens how we see the world and supports us in remembering what really matters. Try starting each day with a gratitude bomb; before you even step out of bed, give thanks, and then get your friends and family to voice what they appreciate.

Do less

Navigating uncertain times requires more space to breathe, feel, digest and discern. We need time to just be so we can integrate what’s happening around us and re-calibrate. Say no; overdoing is depleting. Give yourself full permission to do less.

Go outside

Time in nature–the ultimate antidepressant–positively affects our physical, mental and emotional well-being. It reduces stress, enhances our mood, helps us to “reset,” promotes creativity and problem solving, and supports work/life balance. Plant your bare feet on the ground, lie on a blanket in your backyard or have lunch under a tree. Change your environment and you’ll change your thoughts.

Move your body & breathe

Ever heard the phrase, “The issues are in the tissues”? Conscious movement gets us out of our heads and into the present moment. Yoga, qi gong, NIA and walking are particularly fortifying. Try this detoxifying breathing exercise (through your nose, mouth closed): breathe in for three, hold for three, breathe out for three. Repeat ten times

Ask for help

Cultivating the ability to ask for and receive support–whether it’s from a coach, therapist, mentor, neighbor, or co-worker–helps you feel more connected, calm and confident when facing tough times. Learning this skill can be life changing!

Written by Renee Peterson Trudeau for Working Mother and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.