Talk to a friendly face . Face-to-face social interaction with someone who cares about you is the most effective way to calm your nervous system and relieve stress . Interacting with another person can quickly put the brakes on damaging stress responses like “ fight-or-flight .” It also releases stress-busting hormones , so you ’ ll feel better even if you ’ re unable to alter the stressful situation itself .
Appeal to your senses . Does listening to an uplifting song make you feel calm ? Or smelling ground coffee or a favorite scent ? Or maybe squeezing a stress ball works quickly to make you feel centered ? Everyone responds to sensory input a little differently , so start experimenting now to find what works best for you . Once you discover how your nervous system responds to sensory input , you ’ ll be able to quickly calm yourself no matter where or when stress hits .
Make leisure time a priority . Partake in your favorite activities for no reason other than that they make you feel good . Go to a funny movie , take a walk on the beach , listen to music , read a good book , or talk to a friend . Doing things just because they are fun is no indulgence . Play is an emotional and mental health necessity .
Make time for contemplation and appreciation . Think about the things you ’ re grateful for . Mediate , pray , enjoy the sunset , or simply take a moment to pay attention to what is good , positive , and beautiful as you go about your day .
Take up a relaxation practice . While sensory input can relieve stress in the moment , relaxation techniques can help reduce your overall levels of stress — although they ’ re likely to take more time to learn effectively . Yoga , mindfulness meditation , deep breathing , or progressive muscle relaxation can put the brakes on stress and bring your mind and body back into a state of balance .
Unless you ’ ve tried to change your diet in the past , you may not be aware how much of what you eat — and don ’ t eat — affects the way you think and feel . An unhealthy diet can take a toll on your brain and mood , disrupt your sleep , sap your energy , and weaken your immune system .
Conversely , switching to a wholesome diet , low in sugar and rich in healthy fats , can give you more energy , improve your sleep and mood , and help you to look and feel your best .
People respond slightly differently to certain foods , depending on genetics and other health factors , so experiment with how the food you include in — or cut from — your diet changes the way you feel . The best place to start is by cutting out the “ bad fats ” that can damage your mood and outlook , and replace them with “ good fats ” that support brain-health .
� Caffeine .