Mind
Stress relief, mood and peace of mind.
Breathe slowly for 5 minutes
Breathing exercises are linked to small to moderate drops in stress.
Meditate for 10 minutes every morning
Trials show mindfulness meditation programs reduce anxiety.
Answer one harsh thought the way you'd answer a friend
Learning self-compassion modestly reduces self-criticism, dwelling on problems and depressive symptoms.
Write down 3 good things before bed
Writing down three things that went well each day, and why, for one week is linked to more happiness for up to six months.
Rewrite one worrying thought a day in balanced words
Rethinking a situation in fairer terms is linked to less anxiety, while dwelling on it is linked to more.
Stop and savour one good moment for 30 seconds
Students taught to savor good moments had fewer depressive symptoms and less low mood.
Write about what's on your mind for 10 minutes
Writing about your thoughts and feelings is linked to small improvements in well-being.
Tidy up your space for 10 minutes a day
People who describe their homes as cluttered and stressful tend to have higher evening cortisol, which is linked to harder winding down.
Write for 10 minutes about what matters most to you
People who wrote about a value that matters to them had a smaller stress hormone rise during a stressful speech.
Limit upsetting memories to 60 seconds
Dwelling on a grudge raises heart rate, blood pressure, muscle tension and sweating more than thinking about forgiveness.
Walk in nature for 30 minutes daily
Time in nature lowers the stress hormone cortisol, with 20 to 30 minute visits giving the most efficient drop.
Take 1-2 grams of high-EPA Omega-3
Omega-3 supplements that are at least 60% EPA reduced depressive symptoms compared with a placebo.
Set a daily job search schedule
Unemployed adults have more depression and anxiety: 34% show serious problems, versus 16% of employed adults.
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