Everyone has a bad day. The weight of the world, no matter how light, can feel like a mountain, and that added stress can get the best of us. Even if you do everything in your power to live a happy, healthy life, moments of “low” are inevitable. It’s how you deal with those moments that counts.

When days like this pop up, it can take a bit more than a few deep breaths to pull you back to calm. The important thing to remember that you’ve got all the tools you need to turn a tough moment into a forgotten memory. Even if there is still a task at hand, the unnecessary worry it brings can be a thing of the past.

Next time you’re feeling the crunch, try out some of these stress management tools…

• Eat something healthy! I know it seems simple but how many times have you reached for something unhealthy to deal with your stress?  Many people are “emotional eaters” and grabbing a clementine instead of a doughnut when emotions run high will not only “feed the feelings” but will give you important phytonutrients to help fight the diseases often caused by stress. Crappy carbs also mess with our cortisol levels which can make you feel even worse. Remember this line when you’re looking for something to munch…Crappy leads to crabby.

• Stretch out your stress or walk out your worries! Twenty minutes of yoga or a quick walk around the block can really make a difference when the weight of the world is weighing you down. It doesn’t need to be a heavy workout session, just a little bit of movement and a whole lot of deep breathing can bring you back to a place of calm. If you’re at work, get up from your desk and get a few minutes of fresh air. “Go make a copy” or take a water break. When you return to your desk, you’ll feel lighter and refocused.

• Talk it out! What is it about stress that makes us want to be not so nice bitchy to the ones we love. Remember that friends and family want you to be happy and often are happy to help you through your tough time. So, be nice to your loved ones. A warm embrace is more comforting than a cold shoulder! Regardless of whether or not they give advice, talking about your problems can make them seem a whole lot more manageable. If you don’t feel like talking, just hang with someone. You’ll remember that you’re not in this alone!

• Take a break! There’s nothing wrong with leaving your troubles for another day. And if a problem needs immediate attention, letting go of the woes will give you the strength you need to get through it.  Stop, take a minute, and remember that everything is going to be okay. For real!

Meditation: what does this word mean to you? Is it a way to relieve stress, find peace, reach enlightenment? For some, it may sound like something only for yogi masters or monks in the Himalayas. For me, meditation is about finding a quiet place and resting there a while, not asleep, just silent.

I have heard time and time again from patients that they try to meditate but find it too difficult. They can’t relax enough, their minds wander, they just can’t do it right! I say that meditation doesn’t have to be this way. It can be easy, and enjoyable, and you don’t have to kayak to Peru to do it. It starts with something each and every one of us do all day, everyday: Breathing, but maybe not quite the way that you’re used to.

What many of us don’t realize is that our breathing may actually be contributing to our stress, anxiety and even muscle tension. We first need to learn how to breathe properly in order to begin our journey of health and meditation.

Exercise:

• Sit up straight with your feet flat on the floor and your eyes closed.
• Relax your shoulders and place your hands on your lap.
• Inhale slowly through your nose for a count of 5, drawing your breath into your abdomen to fill and expand it.
• Hold for a count of 2.
• Exhale slowly through your nose for a count of 5.
• Hold for 3 counts.
• Repeat for one minute or about 8 breathes.

Make sure that your shoulders remain relaxed throughout the exercise. If your mind wanders, bring your focus back to your counting.

Practice this every day. Do it in the morning when you first wake up to get an energetic boost that will help you start your day, at work to help you de-stress before a meeting with your boss, or before bedtime to help you wind down and forget about the day.

As you start to become more comfortable with the exercise, add another minute or two. Try to work your way up to at least five minutes daily. Sound like a lot? That’s just slightly longer than the average commercial break and less than the time it takes to boil water.

Before long you may find yourself wanting to sit longer, or maybe adding a mental image or mantra to your breathing.  However you do it, remember that there is no right or wrong way. Don’t be hard on yourself if you find your mind wandering. This time is for you and for whatever you want it to be. Whether you’re striving to find your own inner nirvana or wish simply to have a minute to yourself each day, this exercise can help meditation become an easy and enjoyable part of your every day.