Make time for joy

Create a “joy list” and commit to choosing one or two things from it to do each day. To make the list, just let your mind wander for a few minutes with a pen and paper and watch the list grow. Don’t forget to add all life’s little joys, like a warm cup of tea or a bath. Then, when you pick something to bring joy to your day, do so with mindfulness; really feel the good feelings. Take a few breaths to absorb them and enrich the resulting positive mental state. This allows you to push the mental state to a neural state, making a happy bridge in your brain and building your resilience.

Name it to tame it

Identify what you’re feeling and where it is occurring in your body. For example, “I feel stressed; my neck is tightening up.” This practice allows you to use mindfulness to step into awareness and out of the intensity of the emotional state.

Ground yourself through the soles of your feet

Put your feet on the ground and send your attention down to the soles of your feet. How do they feel? Are you in socks and shoes? Barefoot? Cold or warm? Moist or dry? The act of doing this breaks the spiraling of thoughts and emotions.

Practice mindful eating

Be the observer and pay mindful attention to the way you prepare, serve, and eat your food. Slice and dice mindfully; focus on how you put your fork to your mouth; taste and chew thinking of all the flavors. It’s also lovely to consider the source of the particular food—where and how it was grown, the farmers who produced it, and the people who allowed you to enjoy your meal. That naturally leads to a moment of gratitude. 

When you notice your attention being diverted to worrying about what might happen or ruminating on the latest upsetting news story, gently bring your attention back to the food. If you can keep your attention here, even for two or three minutes, you will be giving your brain a much needed break from stress—while simultaneously encouraging healthy eating practices!