If you look at your phone first thing in the morning, the barrage of current events can feel overwhelming. 24-hour information overload, continuous notifications, and endless cycles of concerning news can make it a challenge to relax and stay positive. Feeling more upbeat and serene isn’t impossible; much of it involves transcending both physically and mentally. Here are a few tips that’ll help you rise above so you can stay strong and healthy, both in body and mind.

Use Electronics Intentionally

The “always-on” mentality of modern culture can be depleting in the long run. While it’s important to stay aware of important news, it’s not necessary to check in constantly. The same goes for social media, too. Use electronics intentionally. Consider turning off notifications for all but the most important contacts; close family and friends, apps that inspire you, and news sources (not too many!) that are relevant and accurate.

Move Gently

It’s a good idea to preserve your regular workout schedule as much as possible in changing times. The Thrive Experience can help you maintain your stamina and keep your energy levels stable. Gentle movement is beneficial, too — especially in times of stress. It sets into motion your resting nervous system response (parasympathetic) instead of your “fight or flight” (parasympathetic) response. Pick the activity that suits you best. Restorative yoga, gardening, leisurely walking, and dancing are all relaxing and uplifting forms of movement. They help you appreciate people, places, and things that you would have missed otherwise.

Breathe Mindfully

One of the most powerful ways to transcend both physically and mentally is mindful breathing. When you’re under stress, you might have noticed that your breathing becomes much more shallow and choppy. That sets off a cascade of stress responses in your body, but you can reverse it by breathing differently! Once you’ve learned the basic technique, you can use it in almost any situation, private or public. Feelings of relief often come right away; the long-term effects are cumulative. You might even find that you’re able to observe your thoughts and emotions more easily, rather than being mired in them.

Take Time Out

This can take many forms — from taking a nap to snuggling with a pet, from digging in the dirt to exploring a favorite craft. You never know what you’ll be in the mood for, so it’s a great idea to have basic materials on hand. Whatever you choose, the most important thing is getting out of your head and into your body and the present moment. It might be tempting to get some work done during this time, but it can wait! Restoration from taking time out will result in increased productivity later on. Taking time out is an opportunity for your mind, body, and spirit to rest and replenish. Keeping your home cozy and tidy on an ongoing basis can help free you to take a break; you won’t feel like you have to clean up before you can relax. Warm drinks, nutritious comfort foods, and blankets are great to have around to help support you at this time.

Use Scent

The time-honored use of essential oils to relax, refresh, and transcend is more popular than ever — you might find that diffusing or applying them topically is exactly what you need to get a more relaxed perspective. Essential oils come in many varieties and in formulations to fit any budget; try a few in small quantities to see how they work for you. You’ll quickly know what’s best for your unique physiology. Peer-reviewed studies are coming out about their benefits; consult your medical practitioner if you have questions or concerns. Also, the aromas of cooking — bread, cookies, or even garlic! — are often associated with timeless memories and a feeling of comfort.

Expanding perspective, both physically and mentally, is a need that is growing by the day. Try these tips to increase your feelings of transcendence and peace.