Pause, take a good inhale with an even better exhale. Focus on just what exactly you are doing at that moment. Also do the starfish. Stand up, stretch your arms and legs out wide, look at the sky and say "I'm a star!" . It may feel silly at first, but it works.

May it be good in the beginning
Good in the middle
And good in the end.

Years ago while under a lot of stress, I read a passage in a book on mediation. It recommended the following:

Sit still for two minutes, doing nothing.

(Do this before reading below).
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Now, go back and count how many different thoughts raced through your mind during those two minutes. Notice if they were positive, negative, fearful, neutral, etc.

Multiply the number of thoughts by 30. That's potentially how many intrusive thoughts you are having per hour. Times your waking hours.

One purpose of mediation is to give your brain a break from all these thoughts. It will take regular practice, but the thoughts will soon become like passing clouds. You can take a break from them whenever you need to.

Namaste

Breathe in breathe out count one on the space between breaths, breathe in breathe out count two on the space between, up to 9 at 9 start over.

Breathe in in steps 1 to 6
Breathe out in steps 5 to 1

Mentally think as you breath in Love, peace, acceptance (whatever word you like)
Mentally think kindness, Love, gratitude (whatever word you like) as you breathe out.
Keep the word as long as the breath.



I breathe in love and breathe out acceptance

It has greatly improved my life!

I'm sending you loving kindness

Turn your focus to your breathing, use your will to keep your focus true. Inhale slowly through your nose - the slower the better -, concentrate on the sensation of the air as it passes through the nasal cavities. Inhale deeply, push your stomach out as you inhale drawing your diaphragm down in order to fill your lungs completely. As you near the end of your inhale, expand your chest, increasing the volume of air in your lungs. Hold the air in your lungs for 5 seconds. Imagine the sensation of the air being absorbed into your blood stream and passed throughout your body. Slowly release your breath through slightly parted lips, focus on the feeling of the air escaping your lungs as your chest collapses and you draw your stomach back in. Try to push ALL the air out of your lungs, then hold for 3- 5 seconds before you draw your next breath. Repeat 2 more times. As you become used to this exercise you can increase the number of cycles to a number which maximizes the effect you desire. Try different exercises. Here is a link to a variety of breathing exercises, try them until you find what works best for you.

In addition to being present in the moment, utilizing different breathing methods, the brain-based somatic method of Emotional Freedom Technique (EFT/Tapping) is a self-administered process that can eliminate the anxiety and fear so we can make better decisions to move forward.

My first TEDx talk explained how I found this by helping college students overcome fear and anxiety over math and tests. Since then, I have earned a master trainer status and work with individuals 1:1 to teach them how to control the fear and anxiety.

There are many YouTube videos on the process. Check them out!