Step 1) Pay attention to the fundamentals: make sure your basic needs are covered. Have you had enough food and water? Sleep? We can lose ourselves in stress and forget to pay attention to what we need to function at our best.
Step 2) Breathe! Stress and anxiety can cause us to take shallow breaths. Pay attention to your breathing and consciously take deep breaths. This will refocus your attention and nurture your body.
Step 3) Get up and move as much as you can. A mindful walk can help your mind and body. Use the time to pay attention to your surroundings and get out of your head. Notice how your legs and feet feel with each step, pay attention to your breath, notice the beauty around you.