Use Your Breath

Someone has probably told you to breathe when you were upset, but has anyone actually taught you a proper breathing technique? Your breath is a powerful tool for calming your nervous system. Slow, intentional breathing activates the parasympathetic nervous system, which helps reduce stress and lower heart rate. Slowing your pace of breathing to about 5-6 breaths per minute can help ground and regulate.

• Try this now: Take a deep belly breath in through your nose for 4 seconds, exhale slowly through your mouth for 6 seconds. In for four, out for 6. Repeat this for two minutes and notice how your body responds.

Move Your Body

Exercise releases endorphins, which are natural mood boosters that reduce stress and anxiety. Aerobic activities like walking, jogging, or dancing can increase brain-derived neurotrophic factor (BDNF), a protein that supports brain health and resilience to stress.

• Try this now: Stand up and stretch for 30 seconds. Slow down your movements and pay attention to your body's needs, any areas of tension or discomfort, and move in a way that feels natural to you. 

Use Sensory Grounding to Anchor 

Sensory grounding activates multiple brain regions, helping to regulate overwhelming emotions and bring you back to the present moment. Techniques like the 5-4-3-2-1 method engage your senses to reduce stress and anxiety.

• Try this now: Close your eyes to reset. When you open them, pretend you've never been in the room you're in before. Now, identify 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you taste. Notice how your body feels as you focus on each sense.

Connect with Nature

Spending time in nature has been shown to lower cortisol levels, the hormone associated with stress, while boosting mood-enhancing neurotransmitters like serotonin. Walking outside, sitting in a park, or even looking at images of nature can have calming effects on the brain.

• Try this now: Step outside, take off your shoes, and stand or walk barefoot on the grass for a few minutes. Notice the sensations beneath your feet and the calming effect it has on your body. Walking barefoot on grass has been shown to reduce stress and inflammation by allowing the body to absorb electrons from the Earth’s surface.

Practice Gratitude 

Gratitude has been scientifically proven to increase happiness and reduce stress. When you focus on what you appreciate, your brain releases dopamine and serotonin, neurotransmitters linked to feelings of well-being. Keeping a gratitude journal or simply acknowledging what you’re grateful for can shift your mindset toward positivity.

• Try this now: Try the GLAD technique. Reflect on your day and consider one thing you felt grateful for, one thing you accomplished, one thing you learned, and one thing you delighted in. Nothing is too small or inconsequential. For an extra challenge, try keeping a GLAD journal and reflect nighlty. 

Be Kind to Yourself 

The way you talk to yourself matters. Practicing self-compassion activates the brain’s self-soothing system, reducing activity in the amygdala (which processes fear and stress) and increasing resilience.  

• Try this now: The next time you notice you are being unkind to yourself, ask yourself "what would I say to a friend who was struggling right now?" Write it down, reflect, and connect with concept that you are human.   

Stay Socially Connected

Human connection boosts oxytocin, the “bonding hormone,” which lowers stress and promotes feelings of safety and well-being. Engaging in regular social interactions can reduce the risk of depression and even improve immune function.

• •  Try this now: Text a friend or loved one just to check in and say hello, or for an extra oxytocin boost try a good and active hug with a loved one or pet. 

Seek Support When Needed

You don’t have to go through challenges alone. Therapy provides evidence-based strategies to help you manage stress, anxiety, burnout, and life transitions. Talking to a professional can improve coping skills and emotional resilience.

• Try this now: If you’ve been feeling stuck or overwhelmed, consider reaching out to a therapist for support.

Taking care of your mental health doesn't have to be complicated. Try these evidence-based tips today and reach out to learn more. 

Helping you Bloom, 

Dr. Mariana

Ready to Blossom? Let’s Talk.