I know the world seems filled with anxiety and fear right now; here is an article I recently wrote for Thrive Global on how we can take care of ourselves despite all the turmoil. You may also want to check out my previous posts “The Big 7 Ways to Boost Happiness” and “17 More Mood Boosters.”

In times of stress, it’s more important than ever to take care of ourselves. If you’re feeling anxious or scared about the current coronavirus situation, it can be helpful to ramp up your self-care.

Much of the time, we’re fearful about a situation because it’s out of our control. Taking steps to feel more in control can help us calm the fear and anxiety. For example, if you’re concerned about possibly getting sick, be proactive in supporting your health. As you know, handwashing is vital—at least 20 seconds. Get plenty of sleep, do some exercise, drink lots of water, eat fruits and vegetables, and perhaps take some immune-boosting supplements (Dr. Oz recently recommended vitamin D, vitamin C, zinc, and elderberry).

Then, do your best to reduce stress and comfort yourself. Here are some ideas:

· Minimize your exposure to the news. Maybe instead of watching it on TV, you just check a news source you trust—and maybe you only do that once or twice a day. Spend less time on social media.

· Be mindful of your thoughts. If you find yourself worrying, turn your attention to something positive and uplifting instead. Think of it like switching the channel on your TV: hmmm., that thought doesn’t feel good; let’s find one that does.

· Exercise. Go for a walk or run, or do some yoga or other exercise that you enjoy. Movement helps your body process stress hormones, and it boosts endorphins, which will make you feel better.

· Breathe slowly and deeply. This calms your nervous system by triggering the relaxation response. An easy breathing practice to try is “box” or “square” breathing. To do it, imagine a square. You’re going to breathe around the square: inhale through your nose for four counts, pause the breath for four counts, exhale for four counts, and pause the breath for four counts. Do that at least three times.

· Meditate. Meditation is a proven anxiety-reducer. If you find it difficult, try a guided meditation. There are some great apps that can help, like Insight Timer, Calm, and Headspace.

· Soothe your body. Soak in a warm bath with Epsom salts to release tension. Consider getting a massage or acupuncture; not only can this help you relax, it also stimulates your immune system.

· Spend time outside. Studies have shown that nature calms us and makes us happier. Find a grassy or tree-filled spot and walk through it slowly or sit in silence. Also, exposure to sunshine triggers the production of vitamin D, as well as serotonin, which boosts your mood. (The increase in serotonin happens when sunlight enters your eyes, so don’t wear sunglasses; but obviously, avoid looking directly at the sun).

· Do what makes you feel good. Do you love to read, or paint, or dance? Are there certain kinds of music that lift your spirits? Does baking always relax you? Make a list of things that make you happy or bring you comfort, and scatter them throughout your day.

· Journal. Journaling has been shown to be effective at managing stress. Writing down your thoughts is like clearing clutter from your room; it gets rid of all the junk and leaves behind clarity and space. And when you put worries in writing, you can more easily evaluate them and come up with coping strategies. Try doing a stream-of-consciousness brain dump every day.

· Laugh! Laughter reduces anxiety, boosts your immune system, and stimulates the release of endorphins. It’s so powerful, people do laughter therapy and laughter yoga! Watch a funny video online, or a TV show or movie if you have more time. Some classic comedies are “The Inlaws,” “Airplane,” “Young Frankenstein,” “His Girl Friday,” “Best in Show,” “Some Like It Hot,” “The Producers,” “Raising Arizona,” and “The Princess Bride.” TV shows that are sure to get you laughing are “I Love Lucy,” “Seinfeld,” and old episodes of Monty Python’s Flying Circus or The Carol Burnett Show. What are your favorites? Make a list one day when you’re in a good mood and keep it handy for emergency laughter infusion as needed.

· Pet a dog or cat. Studies show that stroking, cuddling, or even gazing into the eyes of a pet leads to a rise in oxytocin levels. Oxytocin is the “love hormone” that is also released during hugs, sex, and breastfeeding. It reduces stress and anxiety levels while increasing feelings of relaxation, trust, and bonding.

· Hug someone. Hugging increases both oxytocin and serotonin—as little as 20 seconds of hugging someone will elevate those levels enough for a significant positive impact.

Remember that, while you may not be able to control external events, you do have control over your internal world. Taking care of yourself every day will keep you calm and centered.

Last Saturday morning I looked at the clock and it was 8:15. I had already written my morning pages, stretched, walked the dog, made breakfast for my son, and fixed my coffee—and I felt good; I wasn’t sleepy or grumpy! This is nothing short of a miracle, let me tell you. At the age of 49, I am sort of becoming a morning person! At least, it’s not torture for me to be up and about before 9 a.m. anymore. I can’t explain what a big deal this is for me, and I’m proud of myself for creating this shift.

My whole life I’ve loved to sleep. When I was a baby my mother used to wake me up to play because she was bored. I regularly slept until noon when I could, up until my thirties! Once I had my son—who did NOT like to sleep—that all came to a screeching halt. I was so sleep-deprived those first few years, I felt like a completely different person. My sweet husband, who has never had trouble rising early, began to get up with our son when he would wake at 4 or 5 a.m. so I could sleep in—and I basically spent the next ten years trying to fill that sleep deficit. I jealously guarded my sleep like a thief hoards his jewels.

But about a year ago, I began to notice that I felt irritable in the morning way too often—as if I’d woken up late and was running to catch up. I also felt tired every day, even when I got nine or ten hours of sleep. I researched possible causes for this in my usual way—reading lots of books and doing endless internet searches. I discovered that my nightly glass of wine was probably keeping me from deep sleep, so I started skipping it—and what do you know? I woke up feeling significantly more rested and less irritable.

But many days I still felt sluggish. I emailed a coach I follow, Sonia Sommer, to ask her advice, and she recommended that I phase out all the vitamins I was taking. I had quite an array—ironically, most of them chosen to give me more energy—and she told me that as we get older, it becomes harder for our bodies to process supplements; we can actually overtax our liver. So I took a break from them and also started drinking dandelion tea, which supports liver function. She also recommended going outside and getting sun first thing in the morning to re-set my biological clock each day, so I began doing that. I added more exercise and committed to being in bed by 10 each night.

Finally, I took a hard look at my mornings. I realized I was hitting snooze until I absolutely had to get up, then jumping out of bed with that adrenalized feeling of being late. I would stumble out to the kitchen, feeling groggy, and race around doing morning chores while I gulped my coffee. It was an awful way to start the day—no wonder I didn’t want to get up! No wonder I was grumpy! I decided to stop hitting the snooze. Rather, I would open my eyes and lie in bed for a moment, stretching and breathing deeply—and consciously NOT thinking about my to-do list. Doing that really made a difference in how I felt.

I started taking my coffee outside, drinking it slowly while I sat with my feet in the pool. I would watch the clouds or the water rippling and listen to the birds and the breeze through the leaves. Again, I wasn’t thinking about what I had to accomplish, just letting my mind rest.

As I did this for a few weeks, I began to feel much more in control and relaxed in the mornings, and that feeling would last through the day. I started noticing that I would wake up around 7 or 7:30, then make myself go back to sleep if it wasn’t officially time to get up yet. I decided to try getting up whenever I first woke up, just to see how I felt. I was amazed to find that I wasn’t tired at all; as long as I was asleep by 11, I would wake up naturally around 7 or so, and have plenty of energy all day.

I kept doing this, and got into a rhythm of getting up on my own, before my alarm clock. It gave me more time in the mornings, which I decided to spend on myself. I would stay in my bedroom and journal, or try to sit in silence, or do some stretches on the floor—and it made me so happy! I realized I was creating a sort of morning ritual that was helping put me in a positive frame of mind. I was more patient, calmer, and more centered.

In April I began a writing class led by Martha Beck and Elizabeth Gilbert; shortly after it started I was sitting outside with my coffee and I began wondering how they spent their mornings. I figured they must have some sort of amazing ritual, since they are living aligned with their dreams. I thought about other women I knew who were living like that, and wondered about their mornings. I realized it would make a fascinating book—and then I realized I could write it! I was both exhilarated and terrified, all in the same moment. I decided to go for it, because I wanted to share with other women how powerful a morning ritual can be. If I could help even one woman change her mornings for the better, as I had done, it would be worth it.

I committed to writing the book, and am about halfway through it now. I’ve interviewed over a dozen women—including Martha Beck!—and what I’ve learned has been fascinating. I can’t wait to share it with everyone. As it progresses, I’ll keep you updated!