1. Next, be sure to balance the bad news with the good news, by checking out the @goodnews_movement. Then, commit to improving your tech wellbeing by setting aside time to regularly switch off your screens (TV, laptop and even phone!). Finally, if there’s a piece of bad news that keeps churning around in your head, do something self-soothing to help your mind switch gears: listen to music, play video games, make yourself a special snack or walk outside and see how many different types of trees you can identify.

When make time work on a hobby, you’re setting aside a dedicate time and place to distance yourself from stressor and do something that makes you feel good, while also developing whatever skills it takes to do your hobby. So whether you like building claymation characters, playing the harmonic, geocaching, or reading books from the BBC’s “The Big Read,” list — set aside time this week to fully immerse yourself in your hobby.

Make sure your schedule includes time to practice taking care of your body (self-care) and when you’re feeling overwhelmed, look at ways to take care of your body in the moment (self-soothe) to reduce your stress.

Find what helps you relax (ex. singing, dancing, talking to friends or family, reading, watching a movie, cooking, exercising, etc.), then find time when you can do it. This is a great way to self-soothe after a stressful event or to practice self-care by regularly restoring your energy supply. Unwinding can last for seconds, minutes or even a few hours. Do what suits you, and if possible do it everyday, if not, aim for at least once a week. Prioritizing yourself this way helps you develop your self-care skills, and the act of unwinding — experiencing that release of tension — can be very soothing.

Physical activity has a host of benefits for you body and your mind. When we talk about intentional movement, it can be something as simple as choosing to use the stairs instead of the elevator. Physical activity is one form of intentional movement and it involves any way in which you use your body deliberately, and it can be as intense you want to make it. Mindful breathing = physical activity. Exercising is one example of more intense physical activity, but so are playing sports or engaging in outdoor recreation like rucking or kayaking.

Some people find that engaging in physical activity is one of their most effective forms of self-soothing behaviors to reduce stress. If you’re not used to getting much physical activity or even engaging in intentional movement, set a goal for yourself. Could you dedicate 5 minutes everyday to physical activity? More? Whatever the amount, come up with one activity you can do in the time you’ve allotted for yourself. Or, ask yourself what’s one way you could incorporate more movement into your day? Are you sitting a lot, lately? Could you stand up for 30 seconds once each hour?

Pick your goal and aim to meet it 2 out of 7 days next week. The following week, aim for 3 days, and work up to 4 or 5 days a week, then see if there’s a way to increase the intensity of your goal. Started with 5 minutes of physical activity? Now, shoot for 10 minutes.

Depending on the situation, you may find comfort, support and solutions by connecting with family, friends or mentors. Other times, if you have a more critical need or are feeling very overwhelmed or pervasive anxiety, it may be more appropriate to seek professional help from a counselor or other expert in behavior and mental health. Regardless of whether you’re seeking help through a personal or clinical relationship, trust and compassion are core pieces for you to look for in being able to build and maintain this type of connection. Keep in mind that no one can be all things for everyone. A counselor that works for your friend, may not be the right for for you. It’s okay to reach out to someone else to find the best fit connection for you. By having a network of people that you know you can rely on to support you through a variety of needs, you’re taking an important step in ensuring you have someone to turn to in case something feels too overwhelming to take on by yourself. Knowing when to seek help enables you to build resilience and the skills necessary to face current challenges more independently in the future.