HEALTHY HABITS

Having a handle on the physiological effects of stress prepares your body and mind to respond with resilience.

REST AND RECHARGE

During deep sleep, your brain sorts and files your thoughts and experiences from the day just past, giving you a fresh perspective that enables you to problem-solve. Sleep also bolsters immunity, and it’s easier to pull yourself together emotionally when you’re not run-down or sick in bed. Aim for seven to eight hours of sleep a night. MOVE YOUR BODY

Getting 30 minutes of exercise a day triggers feelgood endorphins and GABA, a neurotransmitter that quiets negative thinking. Together, these can help you through a tough time. Research also shows that regular exercise boosts mood and assists significantly in the treatment of depression, helping you maintain a positive outlook. JUST BREATHE

Meditation can be as simple as focusing on a single thing, such as your breath or a calming word. Research suggests that practising it regularly may shrink the amygdala (region of the brain associated with emotional processes), reducing stress and anxiety, and even change electrical activity in the brain, making you more alert and calm. That’s just the kind of clearheadedness you need in a crisis.

EAT ENOUGH

Your body, like any engine, needs fuel. When food is scarce, your system routes what energy it has to essentials, which can leave parts of your brain hungry: it needs at least 20% of the calories you take in to solve problems effectively. So get your three squares or five mini meals – whatever keeps you on an even keel.