Calming your body in the moment

When stress is high, it is hard to think your way out of it, so start with the body. Slow breathing is the simplest tool: breathe in through your nose for about four counts and out for longer, about six. A longer out-breath helps the body shift towards rest.

Do it for two or three minutes. Grounding helps when you feel overwhelmed: the WHO stress guide suggests slowly noticing your feet on the floor, pushing them down, and naming things you can see and hear around you. Short walks and stretching also release tension.

These tools do not remove the problem, but they bring you back to a state where you can think.