In today’s rapidly changing world stress can really pile up. When I get overwhelmed with all the bad news, it’s really difficult for me to think of what I need to do next. So, I started collecting a list of easy ways to de-stress that I can quickly put into practice when stress starts to interfere with my ability to function. These 20 practical strategies are helping me navigate through turbulent times with a little more ease and resilience. 1. Breathe - Many kinds of breathing exercises help relieve stress. One is called “box breathing” - breathe in for a count of four, hold for four, breathe out for four, and hold for four. Practicing this kind of focused breathing for a few minutes is a simple and easy way to calm down your nervous system. 2. Stretching - Stretching improves your circulation and activates your parasympathetic nervous system while encouraging the production of relaxing endorphins. There are many gentle yoga poses, such as the child’s pose or a seated forward bend. Stretching as a regular practice helps you feel calmer, able to face the day’s challenges. 3. Technology Break - Give yourself a mental break from information overload by stepping away from your phone and computer screens. A 10- to 15-minute digital detox can do wonders to help you relax and be more productive. Changing the scenery by going to a different room or outside for a few minutes disrupts the stress response. 4. Music - Playing calm music or nature sounds can help lower blood pressure and reduce cortisol, a hormone linked to stress. 5. Hydration - Being dehydrated can increase feelings of stress. Drinking a glass of cold water or even splashing it on your face can help by stimulating the vagus nerve, reducing stress while keeping your senses awake. Try drinking water slowly and mindfully to help calm your mind. 6. Declutter - Organizing the area around you can help you feel more in control and less overwhelmed. A clutter-free space produces a more peaceful state of mind. 7. Nature - Step outside and connect with nature. Fresh air and natural light improve mood and reduce stress. Sunlight boosts serotonin and watching clouds drift by creates a sense of expansiveness and peace. Appreciating the beauty of flowers and trees also has a calming effect. Even watching a nature video online can be helpful in a pinch. 8. Gratitude - Take a moment to think about or write down things you're thankful for. Practicing gratitude helps shift your mindset from distress to contentment. 9. Grounding - Use the 5-4-3-2-1 grounding technique to engage your senses and focus on the present moment. Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. 10. Humming - Singing or humming a song can help calm your mind. This also stimulates the vagus nerve, which can reduce stress. 11. Pressure Points - Gently massage pressure points, like the temples or the space between your eyebrows, to release tension. Applying pressure to the fleshy part between your index finger and thumb may help reduce stress. Gently massage your own hands or neck, or apply a warm compress to these areas. Physical touch can trigger a relaxation response. 12. Get Physical - Put on a song you love and dance freely. Dancing can boost endorphin levels and reduce stress. Physical movement like taking a brisk walk or doing a few exercises like jumping jacks can also release tension. 13. Creativity - Sketching, playing an instrument or crafting can serve as a great distraction and a way to express emotions. Doodling or coloring can be meditative and therapeutic for some people. Simple crafts like knitting can also be relaxing. 14. Laughter - Whether it's thinking of a funny memory or watching a short clip of your favorite comedian, laughter can decrease stress hormones and increase endorphins. Learning to see the humorous side of situations helps you relax and not take yourself so seriously. Gallows humor is especially helpful in dealing with bad news. 15. Kindness - Do something nice for someone else. A random act of kindness will take the focus off your stress and provide a sense of fulfillment. 16. Animals - If you have a pet, spend a few minutes petting or playing with them. Animals can have a significant impact on lowering stress hormones. Watching animals like horses or cows is also very relaxing. Observing birds in nature or through a window can be a peaceful and meditative practice. 17. Silenc e - Try a period of complete silence. Turn off all noise-producing devices and enjoy a few minutes of stillness to clear your mind. 18. Water - If you're near a body of water like a pond, river, or ocean, spend a few minutes by it. Just watching and listening to water is therapeutic. If you're not near water, a video or audio recording is a good substitute. 19. Herbal Tea - Make yourself a cup of herbal tea known for its calming properties, such as chamomile, passionflower, or lemon balm. 20. Meditation - Practice a loving-kindness meditation where you send positive thoughts to loved ones and yourself. This fosters a sense of connection and goodwill. Focusing on your breath or a mantra to center your thoughts and calm your mind will help you let go of stress. Using these calming strategies helps me maintain better emotional balance in these troubling times. I have found that taking care of my mental health is not only beneficial for me but can help calm people around me. As you move forward in facing our planetary predicament, please feel free to add these stress-reduction techniques to your toolkit for finding calm amid chaos. Image: “Implications”, watercolor and ink by Susan Porter. Prints available here .

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