Micro practices

These are quick in-the-moment interventions you can use to refocus, calm yourself, or interrupt unhelpful ruminations and worrying thoughts.

Three deep breaths: Think of this as your built-in equalizer. You can use it as a transition between tasks or meetings or patients. Breathing activates soothing neuro chemicals, so it’s a healthy way to calm yourself down.

PBR: Use this acronym to remember Pause. Breathe. Repeat. Each time you do it, try to lengthen the exhale.

Alternate nostril breathing: Using your pointer fingers, close off one nostril, breathing in slowly and deeply through the other, then switch fingers and breath out through the opposite nostril. Repeat, switching sides to breathe in one nostril and out the other, for several breaths.

Brain game: Use your non-dominant hand to pick up something — your phone, a pen, your keys, chocolate — repeating the action at least three times (and up to 10 if you wisely chose chocolate as your target).

Rub your hands together: This warming action mimics the sensation we experience when we feel comfortable, cozy, and safe, and also bilaterally stimulates your brain, improving communication between the logic and emotion halves.

Count on your fingers or count objects in your view: Uncertainty causes stress. Counting calms the brain because it produces the sense of security that comes from being able to predict what’s next.

Lick your lips: This habit produces saliva, which activates the “rest and digest” system. It’s a simple bio hack that can take the edge off anxiety or stress because the chemical neurotransmitters secreted by the parasympathetic nervous system lower heart rate and blood pressure.

Close your eyes: By blocking the steady stream of visual stimuli, you give your brain a much-needed rest and allow it to return to baseline.

“Only this moment”: As you breathe in and out, say these words aloud or in your head. On the inhale: “Only”; on the exhale: “this moment.” Repeat this for several breaths. Doing this actually sends blood to the area of the brain that houses your impulse control center, reducing anxiety and that feeling of being caught by the emotion of a moment.

R.A.I.N.: This acronym, popularized by mindfulness teacher Tara Brach, PhD, encourages us to take a pause and Recognize what is happening in the moment; Allow it to just be; Investigate our response with interest and care; and Nurture ourselves with compassion.

Count: This version of the simple micropractice from last week takes it further with instructions to count on your fingers things you feel grateful for in the moment. It may be a sunny day, your family or a favorite pet, or something more difficult to define, such as the feeling around connecting with a like-minded community.

Hum: Try a few rounds of Row Row Row Your Boat, aloud or under your breath. This vibrates your nostrils, which releases nitrous oxide to promote blood flow and clear thinking.

Lose Your Phone: On average, we reach for our phones 185 times per day. Try stashing it in a drawer until you really need it or leaving it in the car when you go into a store or restaurant to wean yourself from the feeling of dependence on it.