Devote 20-30 minutes a day to self-care, every day for a week.
You can choose amongst many activities that you enjoy; a walk, a movie, a cup of your favorite coffee before work, a new book, listening to your favorite music before going to bed.
20 minutes a day can be spared even in the busiest schedule.
Did your ring your break try to relieve anxious thoughts and focus on the activity you have chosen.
Focus your attention on all the positive stimuli surrounding you; the smell, the colors, the temperature, the taste, the feelings, and keep them in your memory. In the end of your break, you plan tomorrow's activity.
Before going to bed remember how you felt during today's activity and pay attention to your emotions.
Don't forget to include such activities in your daily schedule; positive experiences shouldn't be viewed as exceptional opportunities.