Set Aside Quiet Time
"I recommend a daily practice of mindfulness, meditation, or prayer," Mead said. "These grounding practices are highly effective in calming the autonomic nervous system and the fight-or-flight center of the brain." She advised starting with seven to ten minutes of quiet every day, then increasing to twice a day. "Small steps will make a huge impact."
During your quiet time, try guided breathing, meditation, or visualization, using meditation apps (here are seven to start with) if you need help starting, said Alexandra Finkel, LCSW, co-owner and therapist at Kind Minds Therapy. Focusing on your breath can interrupt spiraling thoughts and can help to lower your heart rate and blood pressure when you're under stress, she explained.