All links are from reputable medical or science experts (Andrew Huberman Lab, medical doctors, psychologists, or accredited wellness educators).
Mind-Body Strategies
Deep Breathing – Calms the nervous system and lowers stress hormones.
Progressive Muscle Relaxation – Releases tension and signals safety to the body.
Gentle Yoga – Improves mood and flexibility while lowering cortisol.
Tai Chi / Qigong – Slow, mindful movement balances mood and reduces anxiety.
Grounding Techniques – Anchors attention to the present, easing rumination.
Physical Activity
Daily Walking (20–30 min) – Boosts serotonin, dopamine, and endorphins.
Strength Training – Increases energy and improves sleep quality.
Stretching – Loosens fascia, reduces stiffness, and calms the mind.
Sunlight Exposure (10–20 min) – Increases vitamin D and regulates circadian rhythm
Sleep & Rest
Regular Sleep Schedule – Stabilizes mood by balancing circadian rhythms.
Sleep Hygiene (dark, cool, quiet room) – Improves restorative sleep
Short Naps (20 min) – Restores alertness without disrupting night sleep.
Digital Sunset (no screens 1 hr before bed) – Reduces blue light disruption.
Nutrition & Gut Health
Omega-3 Rich Foods (or supplements) – Supports brain health
High-Protein Meals – Stabilize blood sugar, reducing mood swings.
Probiotic Foods (yogurt, kefir) – Improve gut microbiome linked to mood.
Brain Stimulation
Learning a New Skill – Stimulates neuroplasticity and self-esteem
Puzzles & Brain Games – Keeps the brain active, easing cognitive fog.
Reading – Provides focus and an emotional escape
Listening to Music – Activates reward pathways and reduces cortisol.
Singing – Improves breathing and releases endorphins.
Emotional Tools
Journaling – Helps process emotions and gain clarity.
Gratitude List – Shifts focus toward positive experiences.
Social & Relational
Video / Phone Calls – Maintains social connection
Pet Interaction – Lowers cortisol and increases oxytocin
Helping Others – Boosts dopamine and purpose.
Spiritual & Meaning
Prayer / Meditation – Reduces stress and increases hope.
Breath-Counting Meditation – Improves focus and emotional balance
Sensory Tools
Aromatherapy (lavender, citrus) – Activates calming brain centers
Soothing Bath – Relaxes muscles and reduces cortisol.
Cold Showers – Increases norepinephrine, improving alertness
Warm Herbal Tea (chamomile) – Calms the nervous system.
Color Therapy (calming surroundings) – Influences mood states
Daily Structure & Motivation
Small Daily Goals – Builds momentum and combats hopelessness.
Routine Setting – Provides predictability and reduces decision fatigue
Reward System (celebrating small wins) – Activates the brain’s reward center.
Limiting News & Social Media – Reduces stress and comparison-driven sadness
