Feeling stressed out? You’re not alone. Stress and anxiety are common experiences for most people. In fact, 70% of adults in the United States say they feel stress or anxiety daily, and two in three adults say they experienced increased stress in 2020 due to the pandemic.1 Stress may be impossible to eliminate, but you can learn to manage it. Here are five mindfulness techniques you can practice today to reduce stress quickly:
1. Get some fresh air: This can be as simple as opening a window to take a deep breath—inhale and exhale slowly. Breathing practices are a great way to become more in touch with your mind and body. Stressful moments can manifest in your body as muscle tension and other physical ailments. Conscious breathing allows your body to relax and release this negative energy.
Put your well-being front and center by practicing these mindful techniques to help you navigate stressful situations so you can achieve a better quality of life.
2. Take a walk: When stress affects the brain, the rest of the body feels the effects as well. The physical benefits of exercise—improving physical condition and fighting disease—have long been established, even a simple walk can also significantly improve your mood. Studies show that walking is very effective at reducing fatigue, improving alertness, concentration, and enhancing overall cognitive function. This can be especially helpful when stress has depleted your energy or ability to concentrate.
3. Do a grounding exercise: Grounding exercises are tools used to engage all of your senses and stay in the present. Examples include counting objects in the room, listening and identifying sounds around you, savoring a food or drink, or reciting a poem, song, or book passage aloud—visualizing each word and focusing on the sound of your voice while you speak. Grounding is about bringing one's attention to the present moment and using your senses and surroundings as a calming technique.
4. Take a break: Stepping back from the problem you’re facing helps clear your head and reduce your stress levels. This could mean physically walking away to do something not associated with the problem, such as organizing a desk, folding laundry, or filing receipts. The goal is to engage your brain in different ways, so try reading a book or building a puzzle instead of using electronics.
5. Talk to someone: Telling friends and family that you’re feeling overwhelmed will help you recognize your emotions and allow others to offer support. Talk to a physician or therapist for professional help. You can also reach out to organizations like the National Alliance on Mental Illness for information about resources in your community to help you deal with stress.
Put your well-being front and center by practicing these mindful techniques to help you navigate stressful situations so you can achieve a better quality of life.
