Be like Mike. He credits tapping into the power of his mind—visualizing himself winning—to helping him become a master of basketball. And it's something you can try too. What’s the equivalent to making a basket or winning a championship trophy in your life? If you picture yourself achieving this in your mind, your brain actually does the work to create a new neural pathway. In non-science speak, this means when you visualize something vividly, and repeatedly, the brain feels like you’ve actually done the thing you’ve imagined. So when the situation arises in real life, you can be calm in the moment and worry a little less about how to do the thing because you’ve already experienced it your mind.

Relaxing can help counter a fight-or-flight stress response. The 5-4-3-2-1 technique is one approach you can try. To do this, pause for a moment to take notice of your surroundings.

Ask yourself a series of questions, counting down from 5: 

5) What are 5 things you can see? 
4) What are 4 things you can feel? 
3) What are 3 things you can hear? 
2) What are 2 things you can smell? 
1) What is 1 thing you can taste?

This method helps you focus on your body, and grounds you in the moment.

Though getting a massage might sound overly indulgent, it can provide healing benefits like calming your nervous system, increasing circulation, relieving muscle tension, eliminating toxins, and boosting immunity. Massage has also been shown to decrease cortisol (a stress hormone) and increase levels of oxytocin (known as “the love hormone.”) Though it's always an option to book at a spa, you can also try self-massage or ask a partner.

Taking the time to plan out an enjoyable day for yourself can give you something to look forward to, and the day itself can have numerous benefits ranging from reduced feelings of burnout to more energy and a fresher perspective. Instead of wondering what you should do, think about what you want to do. Though taking a joyride in a stolen Ferrari isn’t recommended, Ferris Bueller had some pretty good ideas—taking a long shower, hanging with your friends, going to the top of a tall building, treating yourself to a nice lunch, catching some sports, visiting a museum, singing and dancing, soaking in a hot tub are ideas that might help you start dreaming up your own options.

When you’re in a crisis or managing big emotions, it’s easy to forget the everyday habits that can improve your mood and well-being. Make sure you’re getting enough sleep, eight to 10 hours is ideal. Spend time outside when possible. Move your body in whatever way you can that feels good to you. Make sure you’re eating and drinking plenty of water. Try journaling, meditation, or breathing to help you ground yourself in the present moment.

Walking might sound almost too easy to be effective, but it elevates your heart rate enough to count as exercise and also has some amazing benefits. Research shows it can boost your mood, energy level, creativity, and productivity, making it a perfect way to clear your head and take a break. It can also help to reduce symptoms of depression, strengthen your immune system, and improve heart health. This makes it a great habit to stay physically and mentally healthy so you’re better equipped to deal with stress.

Sticking to a daily routine that includes self-care can help things feel more stable and prevent against depression. Aim to eat and sleep at regular times, and make time for walks or exercise. Mental health is important too, so make time for seeing others and consider practicing meditation or deep breathing.

It might be that talking about what you're going through is the last thing you feel like doing. Or, it might be that you don't feel like talking to your loved ones about it. Ironically, this is usually a sign that getting something off your chest may be essential to healing. Consider asking a therapist or someone you trust to be a sounding board for you. You only need to start with one person.

Taking care of your body is not only good for your heart and your brain—it also equips you to better deal with emotional challenges. Taking a daily walk or doing some type of physical activity, drinking lots of water, and getting enough sleep are all great steps you can take to maximize your help and minimize the risk (or lessen the negative impact) of larger health issues.

Write about how you’re feeling—not only what makes you happy, but also what triggers stress or pain. Experiencing a range of emotions, especially when acknowledged and processed in healthy ways, can help regulate stress response, which can mean a healthier immune system. Journaling can also help you take action—you can identify things you want to do more or less of, identify situations you want to change or get help with, and figure out ways to deal with stress in the moment if you know what situations to look out for. While it is tempting to just use your computer, it can be more beneficial to go back to the old pen and paper. The good news is, you only need to journal a few times a week, for 10-20 minutes to get benefit.

Creating a sleep routine (also referred to as practicing sleep hygiene) is something nice you can do for yourself to wind down at night and improve your chances at getting enough sleep (7-9 hours) and high-quality sleep. Setting a "device curfew," going to bed at the same time each night, keeping your bedroom cool and dark, and doing calming activities like taking a bath, journaling, reading, or meditating are all good things to try. Charging your phone outside of your bedroom is also great if you can manage it—getting an alarm clock can help!

Aside from just sounding good, research shows that listening to music actually increases blood flow to regions in your brain that generate and control emotions. And studies show that faster music (usually performed at a tempo between 140 and 150 beats per minute) tends to generate more positive emotions than slower music. Queen’s “Don’t Stop Me Now” (at 156 BPM) is just one example of a song that might give you some positive emotions. But don't let us stop you from making your own playlist of songs that feel good to you.

Take time to praise and love yourself; for example, write down three things you like about yourself every day.

Do something nice for yourself after you complete a task or have a win—big or small. This might be taking a break, talking to a friend, or getting outside for a bit.

Non-stop exposure to anxiety-producing news can amp up any difficult feelings you’re already having. If you find yourself feeling worse after scrolling your feeds, do what you can to limit stressful content. You can decide to check in only at certain times, turn off notifications, or unfollow accounts that create stress and focus on ones that help you feel calm and connected.