Stress and anxiety can build up over time or hit us suddenly like a tonne of bricks.
It can help to have some coping strategies on hand for when those feelings start to rise.
Practising mindfulness has been shown to prevent and reduce symptoms of stress and anxiety, helping to ground you and calm your nervous system.
Keep these 10 mindfulness activities handy for next time you start to feel overwhelmed.
1. Sit quietly and do a body scan
Check in with yourself from head to toe. Try wiggling or tensing and relaxing your muscles/body parts as you go. Take notice of how the stress is showing up in your body and where you’re holding any tension. If you have time, try following a guided meditation to help you really focus on how you’re feeling.
2. Get outside and pay attention to the sounds around you
A change of scenery and some fresh air can be just what you need to interrupt negative thoughts. Go outside and take a quiet moment to listen to what’s going on around you. This might be nearby traffic, leaves rustling in the wind, or neighbours chatting.
3. Count items around you
This is another great way to redirect your thoughts and bring you back to the present moment. Scan the space around you and count what you see, whether it’s flowers, clouds, cars, books, or tiles on the ground.
4. Breathe
Never underestimate the power of breathing exercises. Breathwork has been respected by experts for years as a go-to for reducing stress. Inhale deeply through your nose, hold for a few seconds, and exhale slowly out your mouth. Try this five times and feel your body relax.
5. Stretch
Do some simple, gentle stretches in a quiet place to bring you back into your body. Child’s pose specifically is known to promote relaxation and healthy sleep.
6. Dance
Put on an upbeat or relaxing song and move your body. Imagine you’re releasing anxious or negative energy as you move. If you have a friend or partner nearby, invite them to join so you can get the added benefits of connecting with a loved one.
7. Try positive affirmations
Repeating a reassuring phrase over in your mind can help you get through tough situations. For example, if you’re stuck in traffic, late on the way to a social event, you might tell yourself: “I have all the time I need. Traffic is out of my control. Focusing on the present moment is all I need to do.”
8. Make a gratitude list
When you feel stress and other negative emotions, it can help to remind yourself of the things you’re currently grateful for in life. Take a quiet moment to mentally list a few of the things you most appreciate right now, whether it’s your best friend, your pet, or a trip you’re looking forward to.
9. Eat or drink mindfully
Take your time savouring your favourite beverage or snack. Really focus on the textures, aromas, and flavours. This can help quiet your mind and ground you in the present moment.
We list some more great ways to self-soothe using your senses here.
10. Go for a walk without earphones
A quick walk can do wonders for a busy mind and nervous energy, especially if it’s out in nature. Try a mindful walk by ditching the earphones. Pay attention to how your body feels, how you’re breathing, and the sights and sounds around you.
If you’re finding it hard to ease your stress and calm your nerves, it could help to talk to someone you trust or seek support from a professional.
Talking to a counsellor can help you work through unhelpful thoughts and feelings in a safe and supportive environment.
You can call 1300 364 277 to make an appointment or learn more about our counselling services here.
Stress and anxiety share many symptoms, and this can make it hard to tell whether you’re simply stressed out or suffering from an anxiety disorder. We explore the difference between stress and anxiety in this blog post.