Breathing exercises or pranayama, simple yoga postures like child's pose, and Minfulness are just a few that will help, and if done in a combination will help even more. You can google all of these and get tons of ideas. If you look up Jon Kabot Zinn on you tube, he has many excellent videos on minddulness. If you look up yoga postures for anxiety you will also find lots of sites that have a short sequence of easy poses that can help you. If you try the yoga poses also try to incorporate the minfulness while doing the postures. So it becomes a moving meditation. That's will help you will feel better results with it.

These are excellent ways to help with anxiety, stress, deppresion and mania. I hope you find something that works for you.

Oh I'm sorry.. just saw other thread, that you don't have internet. You could look them up and print some info off at a library maybe. Or if you have a library you can access you can find many books on the subjects.