Stress happens. Anxiety, too. What matters is how you recognize and deal with stress-triggering moments. Fortunately, there are many practices for maintaining a sense of calm in the face of trying times. It’s important to explore different techniques for staying tranquil so you can find what resonates with you most and make it a healthy habit. Then, no matter what storms rage around you, you have the tools to keep the peace within.

As you seek calm in the midst of stressful situations, keep in mind that learning what works for your body and your mind may be a process. Be patient and kind with yourself as you explore and learn.

Considering how interconnected the mind and body are, staying calm and relaxed requires tending to both. Here are a few simple practices for coping with stress and keeping the peace when you need it most.

“As triggering thoughts enter into your mind, practice listening to these thoughts as if you are listening to a dear friend.“

1) CARVE OUT TIME

When friends tell me they don’t have enough time to practice yoga or meditation, I say, “Take time to make time.” The big reward is that by just setting the intention to slow down and take pause, we are able to not only refocus, but to make better time management decisions—which makes time in the long run.

No matter what relaxation technique resonates with you most, you’ll need to make time for it. Taming the inner beast is unlikely to happen if you are continually on the go, with a mind that’s racing, too. It takes less than a minute to pause and take a few slow, steady, deep breaths (and that counts!). Keep it going for a few more minutes. Next time, a few more.

Setting aside just 30 minutes for meditation, breathwork, or a brisk walk can shift your energy and perspective (a lot!). And lift your mood. It can take time to make these things a habit, but the investment in your health and wellbeing is well worth it.

“…pausing to focus on each inhale and each exhale can help quiet the mind and calm the body…“

2) PRACTICE MINDFULNESS

Someone said to me recently, “mindfulness, shmindfulness.” I smiled, and guessed she didn’t really understand what mindfulness is or how it works. The goal of mindfulness is to be able to stay in the present moment, the one you are in—instead of dwelling in the past or ruminating about the future. And, yes, it’s challenging!

Here’s a little trick for staying in the moment (I’d call it a “pro-tip” but I am still working on this). As triggering thoughts enter into your mind, practice listening to these thoughts as if you are listening to a dear friend—or take note of your incoming thoughts as if you are observing yourself from the outside. This will make it easier to stay in the moment rather than letting your thoughts take over.

“It’s normal for our minds to be excitable at first. Have faith that your thoughts will slow down.“

3) TRY BREATHWORK

We breathe without thinking about it. But pausing to focus on each inhale and exhale can help quiet the mind and calm the body during stressful times. Here’s a tried and true practice that serves as a meditation, too.

First, take a moment to ground your seat. Inhale slowly and lengthen your spine… As you exhale, relax your shoulders. Settle in here and try to be still for the next few moments. As you take a few slow, deep breaths, notice how each cycle of breath relaxes into an organic rhythm.

Now, begin to count your breath. Each inhale + each exhale = one complete breath. Be aware of the whole cycle of breath, not just the end when you count.

When your mind wanders (mine does, too), begin again, counting “one” for the next full breath. We aim to count to 10 and start over. But it’s challenging to go beyond 5 without wandering. It’s normal for our minds to be excitable at first. Have faith that your thoughts will slow down. If you reach 10, check in with yourself. Are you really being mindful the whole time? Then, begin again.