Mindful Tips to Ease Stressful Times

In today’s fast-paced world, the pressure to juggle it all can feel overwhelming. Many of us are navigating constant change—from the demands of work and family life to the ever-present noise of social media and global events. The past few years, especially after the pandemic, have shifted our perspectives on health, connection, and what truly matters. While we may have left behind the isolation of lockdowns, the emotional weight and challenges that emerged during that time still linger for many of us.

With all this in mind, it’s no surprise that anxiety and stress are still part of our everyday lives. Whether it’s the uncertainty of the future or the never-ending to-do lists, it can be hard to find balance. My dear one, it’s a lot to handle on top of our daily responsibilities. Many of us are still struggling to get a proper night’s sleep, with our worries showing up even in our dreams.

Despite the challenges, I’m focusing on the positive and the many things to be thankful for. This doesn’t come easily—it’s taken me years of dedicated practice and study to get here. Even now, I still have moments where I stray from mindfulness. But that’s okay; I’m only human.

To provide assurance and care to our families, we have to take care of ourselves first. As the flight manuals say: put on your own mask before helping others. With that in mind, here are some mindful tips that can help you stay grounded in today’s world, no matter what stress or uncertainty may come your way.

Ten Deep Breaths

Breathing seems simple enough, right? It’s so automatic we don’t even notice it most of the time. But what I’m referring to is deep, belly breathing. “Belly” meaning you’re breathing so deeply that you can feel it in your belly or abs (depending on how in shape you are! 😉).

Whenever you feel stressed, whether it’s from the kids screaming or nervousness before a big meeting, take a step away from the situation and find a quiet space where you can be alone for a few minutes. In a comfortable position, close your eyes and start breathing slowly. On the inhale, try breathing in through your nose, directing the breath into your belly. On the exhale, slowly release all the air, letting go of any tension as you breathe out. You can place your hands over your belly to feel the movement.

Do this for about 10 breaths, or until it feels right to you. If your mind wanders, you can silently think the words “in” and “out” as you breathe, or choose words like “calm” on the inhale and “stress” on the exhale. With each breath, your body receives the oxygen it needs to clear your mind and improve your health.

Body Scan

Sometimes, we are so caught up in stress that we don’t even realize the physical discomfort we are carrying, like headaches, tense muscles, or back pain. Our physical state is directly connected to our emotional and mental well-being. A body scan is a great way to release tension and bring awareness to areas of the body that need attention.

Begin by lying down in a comfortable position. Close your eyes and take slow, deep breaths (don’t forget those belly breaths!). Start by focusing on your toes and notice any sensations. Is there tension, discomfort, or warmth? Gently breathe through it and allow your attention to move from your toes to your feet, then gradually up through your legs, torso, arms, and finally your head.

If you notice tension, visualize the stress leaving your body as you exhale. This exercise is especially helpful before bed, and I’ve even taught it to my children in fun, creative ways.

Mindful Living

Mindfulness can be woven into almost any aspect of our daily lives—not just during meditation. You can bring mindfulness into everything from eating and walking to cleaning and showering.

One of my classmates once shared how she would often panic while driving because she couldn’t remember if she had locked the door. This anxiety would consume her drive, taking her away from the present moment. We’ve all been there—our minds wander to the million things we need to do for the day, week, or month, all while missing the moment in front of us.

To practice mindfulness in your daily routine, start small. When you’re walking, pay attention to how your feet touch the ground. Notice how your heel connects first, then your sole, and finally your toes. When showering, feel the water against your skin and savor the sensation. It’s amazing what clarity and calmness can come when you focus on just one task at a time.

Creative Channels

Creativity is a powerful outlet for releasing stress and discovering more about yourself. Whether through music, writing, painting, or movement, creativity helps illuminate the soul.

For me, I tend to choose writing a lot (with a bit of dance thrown in). Writing helps me process my thoughts and reflect on my day. It’s a practice that has become integral to my daily routine. I recommend keeping a journal where you can freely express your thoughts and feelings without judgment.

Find a few minutes each day to write—anything from how your kids are driving you crazy to what you’re looking forward to. Let the words flow without editing. You’d be surprised at how cathartic it can be and what new insights you might discover about yourself along the way.

Be with Nature

“What is so healing about spending time in nature is the sense of ‘recovery’ it brings—the sense of restoring ourselves to some primal state, or as the Buddhists refer to it, of being ‘in right relationship to all living things.’” —David Orr, Ecological Literacy

The word “nature” comes from the Latin nasci, meaning “to be born.” We instinctively turn to nature for healing and recharging. I remember as a child, my mom would make us spend time outside—hiking through the lush greenery, listening to streams, and enjoying the open air. We’d return home tired but recharged, with a sense of peace and connection.

Now, as a parent, I make it a point to bring my kids outdoors whenever we can—whether for sports or simply to enjoy the sun. Nature offers a space to reconnect, ground ourselves, and release tension. Even if you can’t get outside, you can bring nature indoors with houseplants, flowers, or nature sounds.

At the heart of these tips is the practice of returning to the present moment. When we worry about the past, we create stress. When we’re anxious about the future, it’s often based on things that haven’t even happened. These practices can help bring you back to the now, helping you live with greater calm and clarity.

Remember, the key is to be gentle with yourself. If your mind wanders, that’s okay. If you fall asleep during a body scan, that’s okay too. The goal is to create more ease and awareness in your life. With time and practice, you’ll find yourself more able to live in the moment, leading to less stress and a deeper appreciation for the everyday.

I hope you can incorporate at least one of these tips into your life. If you have any questions or would like more support, feel free to reach out.