Deep breathing can be used to help calm nerves, reduce stress and lower anxiety. It can also help improve attention and lower pain levels. While we cannot always control what goes on around us, we can control how we choose to respond. Controlling our breathing is an excellent way of regaining control.

4-7-8 technique: inhale through your nose for 4 seconds, hold breath for 7 seconds, exhale through your mouth for 8 seconds. Repeat this process for a total of four breath cycles or until you feel more relaxed.

Research has shown that meditation can help people redirect their attention, manage emotions and impulses and increase understanding of behavior. Meditation helps to achieve a sense of calm, peace and balance.

Ways to meditate:

• Guided Meditation - try here

• Mantra meditation - silently repeat a calming word, thought or phrase to prevent distracting thoughts

• Mindfulness meditation - focus on the flow of your breath (click here for extra help)

• Yoga

First start by breathing in for 5 seconds, hold for 5 seconds and breathe out for 5 seconds.

Repeat this process until you notice some relief. Once you are able to find your breath, acknowledge the following:

FIVE things you see around you

FOUR things you can touch

THREE things you hear

TWO things you can smell

ONE thing you can taste

This technique helps to shift your focus away from your anxious thoughts and grounds you in the present moment.

This technique encourages mindfulness by allowing someone to focus on the present moment. The goal of this technique is an overall relaxation response: slower breathing, slower heart rate, lower blood pressure and lower cortisol levels. PMR relieves stress and anxiety, can help with sleep and eases tense muscles.

Click here to practice now.

Take a break from this page and get yourself up and moving! Physical activity helps lessen stress reactions and promotes a general sense of well-being. Regular exercise releases endorphins, the body’s “feel-good” hormones. It does not have to be much; a short 15-20 minute walk is enough to help you manage your stress and clear your mind.

Do not underestimate the value of your support system. Talking with friends and spending time together can have a significant impact on your mood.

What to consider when choosing a support system:

• How do you feel when you are round this person?

• Are they non-judgmental…do they make you feel bad for being yourself?

• Do they listen and validate you?

• Are they empathetic?

• Can you trust them?