If you feel like you’ve lost control, it’s probably because you have. But there’s no need to panic. We all need to take a breath and think about what we can do now. Here are four ways that might help:

1) Check out: It might be nothing, but if you’re feeling like the world is ending and the sky is falling, take a moment to check your physical state and your surroundings. Is there something in your environment that would make you feel better? Would it help to talk with someone or maybe take a walk? If so, start by doing this.

2) Do something: Sometimes doing something – anything! – such as cooking dinner or starting on laundry can make us feel better right away.

3) Prevention is better than cure. We all have heard this. Why not starting with prevention. You may need to intentionally take time away from your busy schedule. This could mean making an effort to spend 5-10 minutes without any distractions, either through meditation or something else. It’s important that you think of positive things during these times because it’s the only way to build a habit every day. This exercise will come in handy during a stressful event.

4) Take a deep Breathe and breathe out. Deep breathing is a natural and inexpensive way to lower your heart rate. It can also change your mood and make you more relaxed. People who practice deep breathing on a regular basis report feeling less tense, more focused, and calmer. And because deep breathing uses muscles in the abdomen (like the ones used in childbirth), it also has the added benefit of strengthening these muscles.

Who doesn’t feel like they’re out of control at some point? But it’s worth getting over that feeling and responding positively to a tough situation – you’ll realize that you have more control than you think.