In an ideal world life would be free of stress, anxiety, and depression. But we’re human and oftentimes great changes are preceded by thoughts that produce worry, sadness, and -at times- chaos. There are, however, lots of little steps you can take to change your thoughts, calm your mind, and relax your body.

Just for today, observe any thoughts of chaos and make one of these five changes:

1. Laugh. When school, family, or work gets you down, take a quick break, and get silly. Research suggests that laughter can reduce symptoms of depression and anxiety, so consider checking out a funny meme, quote, YouTube clip, or TV show. 

2. Give Thanks. Studies have found expressing gratitude helps reduce anxiety and worry. What are you thankful for today? Whether it's your new job, your relationship, the roof over your head, or this morning’s breakfast, get in the mindset of appreciation. No matter how large or small, start by developing a simple gratitude list when you wake and build on it throughout the day.

3. Get Grounded. Plan a time when you can completely disconnect. Experiment with increments of time that seem doable for you, whether it's two minutes, five minutes, or ten. Stick to one activity - gardening, watching nature, taking a walk, reading, or free writing. Practice being completely in the moment.

4. Smell Something. Light a candle or try sniffing some essential oils. Citrus, lavender, and chamomile are great choices for reducing tension in the body. Need mental clarity? Choose peppermint, rosemary or sage.

5. Reach out. People with social supports tend to react less negatively to stress than those without pals. That might be due to the 'feel good' hormone oxytocin, which is release during socializing. Oxytocin has an anxiety-reducing effect so call a friend, meet for breakfast, or take a walk. 

So next time you notice increase stress and worry, sadness or fear, aim to make one small change.

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Joy is not outside you. It can't be bought and it is not conditional on someone else's behavior. Joy is not a destination. Joy comes when you make peace with who you are, where you are, why you are, and when you need nothing more than your truth. 

Here are five ways to add joy to your life. 

1. Take a field trip somewhere that makes you smile. It could be a drive to the next town over, an art opening, an amusement park, a favorite brunch spot, a wine festival, or a trip to the salon to get your toenails polished. On a budget? Pack a picnic and go enjoy a local park, lake or ocean. Go for a bike ride, walk, or run. Have a dog? Take him or her for a hike. 

2. Connect with someone you care about. Daily joy is found in the connections we make, the friendships we keep and in the love that exists between us and important others in our lives. Take one action today to connect with someone important in your life. Whether it's sending a simple email or text to say "hello" or preparing a home cooked dinner, do something that is meaningful and authentic. Lose yourself in the moment and let go of any expectations in return. 

3. Give Thanks. When everything is going right in our lives, we often take our health, food, home, friends, family, work, and the air we breathe for granted. Take a moment to look around and see what's going right in your life and practice gratitude. Write a list, give thanks to others, or just take a moment to be present and give thanks. The more you look around, the more you will find to be grateful for.


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Mindfulness is an ancient practice found in a wide range of Eastern philosophies from Buddhism to Taoism to Yoga. It's helpful with anxiety, relationships, arguments, depression and stress, to name a few. But, being "mindful" doesn't mean that you have to give up your cell phone or laptop. It doesn't mean that you must sit in meditation and practice yoga all day long either. And, that's a good thing since most people can't give up work, school or family responsibilities for extended periods of time. 

So, how can Mindfulness be helpful? Practically speaking, Mindfulness is a way of observing your thoughts and experiences, as they are happening, without critical evaluation or judgment. One way to think about it is to imagine that your thoughts are like a pair of glasses through which you see the world. If you always wear the same pair of glasses (stress, worry, frustration, anger, hurt, etc.), it is likely that you will always interpret and experience the same thing. With Mindfulness, you begin to observe your thoughts and you explore wearing different "pairs of glasses".

If all that talk about wearing different glasses sounds just a little bit esoteric, how about trying out an experiment? In each experiment pay close attention to your senses and your minds reactions to your thoughts and emotions. 

Make the familiar new again. Find a familiar object such as a toothbrush, a picture or a cellphone  Look at the object with fresh eyes. Don't evaluate the objects purpose. Identify as many new details about the object that you didn't see before. 

Awaken your senses. Get an apple (or another piece of fruit if you don't like apples). Sit in a quiet place. Look at the piece of fruit. Smell it, feel it, and anticipate eating it. Taste the fruit, and slowly and deliberately chew it. Notice the way the taste changes, your impulse to swallow, your response to that impulse and any thoughts or emotions that arise along the way. 

More and more, research is showing that Mindfulness is helping people to reduce stress & worry, improve their relationships, and is helpful when it comes to catching self-sabotaging thoughts and behaviors so that you can replace them with more effective ones.