We live in a world of conveniences – office jobs, A/C, meal delivery apps – but it’s also a world of relentless stress. Officially, we work 9-to-5, but how many of us actually stop then? With notifications constantly pinging and vying for our attention, it often feels like we’re “on” 24/7. It’s no wonder that according to the American Psychological Association, less than a third of American men report being successful in managing their stress.
Stress and anxiety can feel overwhelming, impacting both our mental and physical health. But here’s the good news: we’re not powerless. Just being more mindful of what stresses us out can actually help us handle it better.
“Mindfulness is something we all possess, it’s about being fully present without getting overly reactive to what’s happening around us,” says Joy Dushey, a holistic lifestyle coach and founder of The Joyful Approach. Research supports the power of mindfulness, with a 2014 study showing it helps ease anxiety and depression. And with 77% of people regularly experiencing physical symptoms of stress, according to the American Institute of Stress, it’s no surprise that mindfulness practices like meditation are going mainstream.
So, how can we take control? Here are nine ways to conquer stress through mindfulness.
1. Take a (Deep) Breath
Breathing might sound basic, but doing it right can have huge effects. “Belly breathing, or breathing from the diaphragm, is foundational for almost all relaxation practices. It benefits the entire body,” says Dushey.
When things get intense, find a quiet spot, close your eyes, and focus on each breath going in and out. “Even one minute of breathing can lower stress, reduce blood pressure, and help your body find calm,” says Dushey. Practice this regularly, and you’ll start noticing a greater sense of peace.
2. Ground Yourself
Stress can leave us feeling like we’re spinning out of control. Dushey suggests taking a moment to reconnect with yourself physically. “Bring your attention to what’s happening physically, like feeling the ground under your feet,” she explains. “Imagine a cord rooting you to the earth, feeling the strength of that support.”
This simple grounding technique can make you feel more anchored, helping your mind slow down and refocus.
3. Do a Body Scan
Mindfulness isn’t just about being present with what’s happening around you; it’s also about tuning into your own body. “A body scan meditation is an excellent way to check in with yourself, one part of the body at a time, without trying to change anything,” says Dushey.
Taking a few minutes to do this regularly can reveal any tension or discomfort you might not have noticed. By addressing physical and mental stressors, you can start healing what’s holding you back.
4. Go on Airplane Mode
“The present moment is all we have, and it’s the doorway to real calm,” says Dushey. While stress often shows up in our bodies, it’s mostly mental. Shifting your attention back to the present can be key to managing it, and the more you do it, the easier it becomes.
“Bring open, accepting attention to everything you do,” suggests Dushey. If you struggle to disconnect, try taking a walk in nature, and leave the phone at home. It’s amazing what a tech-free break can do for stress levels.
5. Take Stock of What Matters
Stress can sometimes come from the pressure to live up to certain standards, whether it’s in lifestyle, career, or appearance. Goals are great, but constantly feeling like you’re falling short isn’t healthy. Dushey explains that mindfulness allows us to accept ourselves and others as we are.
“When we’re mindful, we stop trying to be perfect or someone we’re not,” she says. “We allow ourselves to feel our emotions and experience authenticity and freedom.” Taking stock of what truly matters can relieve a lot of that pressure and make room for real happiness.
6. Visualize Success
Visualization isn’t just for athletes and artists; it’s a powerful tool for anyone looking to create a calmer, more centered life. “Visualization is a healthy way to bring positive energy into your mind, body, and spirit,” says Dushey, who believes meditation is the perfect setting for practicing it. “When the mind is clear and the body is relaxed, you can visualize images and ideas that lead you to calm and inspiration.”
Take a few minutes during meditation to visualize the things that bring you peace, like a relaxing beach or an ideal version of your day. The more you practice, the easier it becomes to bring these calming images to mind whenever stress creeps up.
7. Reinforce the Positive with Affirmations
Affirmations can spark a shift in our thinking, which, over time, can shift behavior too. “Positive self-talk can have a big impact on your quality of life,” says Dushey. “When you change your thinking, everything in your life changes. You’re rewiring your brain.”
These affirmations don’t have to be over-the-top or cheesy. Even something simple, like “I am grateful for what I have,” can reinforce a sense of calm and gratitude.
8. Create Your Own Zen Den
When you’re just starting with mindfulness, having a quiet, dedicated space can make all the difference. Dushey recommends creating a “zen den” or meditation space at home, even if it’s just a corner of a room. “It becomes a place you look forward to revisiting, a sanctuary that provides calm,” she says.
Set up this space with items that relax you, maybe a comfortable pillow, some calming incense, or a few plants. Having a physical space dedicated to mindfulness can help reinforce your practice.
9. Cultivate Equanimity
As you get deeper into mindfulness, you’ll notice growth in ways you may not have expected. One such area is equanimity—a state of mental calm and composure. “Equanimity is a wonderful quality that grows naturally with meditation practice,” says Dushey. “You’ll notice yourself responding more calmly in stressful situations.”
By practicing mindfulness, you’re not only managing stress; you’re changing the way you react to challenges. It’s a powerful shift that can positively impact all areas of your life.
A Few Tools to Help Get You Started
Whether you’re new to mindfulness or just looking to deepen your practice, here are some simple tools that can make the journey smoother:
- Softwear Men’s Jogger
Meditation doesn’t have to mean uncomfortable seating or clothes. Softwear’s joggers are some of the softest sweatpants out there, perfect for keeping you cozy during meditation without distraction. Plus, they’re sustainably made right here in the U.S. - Meditation Pillow
Sitting cross-legged can be tough, especially if you’re taller or have limited mobility. A meditation pillow filled with organic buckwheat hulls provides firm, comfortable support that adapts to your body. It’s a simple addition that can help you focus on mindfulness instead of discomfort. - Incense or Palo Santo
Scents can play a powerful role in creating a calming environment. Lighting some palo santo or incense before meditating can help signal to your brain that it’s time to relax. Over time, the smell alone may trigger a state of calm. - Obsidian Water Bottle
Whether or not you’re into crystals, drinking from an obsidian-infused water bottle can be a nice, grounding reminder to stay mindful. Obsidian is known for its grounding qualities, but even if that’s not your thing, it’s a unique, stylish bottle that encourages hydration.
Managing stress might feel like an uphill battle, but with a few mindful practices, you can make it a regular part of your life. The secret to unlocking your potential isn’t avoiding stress altogether, it’s learning to handle it effectively. And with these tips, you’ll be well on your way to doing just that.
