Mindful Moments
According to a recent study by the American Psychological Association, 77% of American adults reported an increase in stress in the fall and winter months. Currently, it is estimated that 40% of American adults are experiencing what they would describe as “peak stress” for them so far during 2025. Potential causes for this increased stress include the current political climate, economic concerns, and social issues, on top of daily stressors such as work, school, relationships, and health.
Now, more than ever, it is important for you to learn how to regularly manage your stress. When so much of our lives are out of balance and outside of our control, it is important that we ground ourselves into what really matters. Creating time for regular mindful moments in your day can assist with grounding and with reducing chronic stress.
What are mindful moments? Mindful moments are simply organized time you schedule throughout your day to take 1-10 minutes to re-center and relax. These times can be easily scheduled in the middle of your workday, during your commute, at school pick up, or even while you’re cooking dinner. Below are some examples of mindful time that you can weave into your regular day to help ease current stress.
Box breathing: Box breathing is a mindful breathing technique that is scientifically proven to release stress in the body and improve focus. To execute box breathing, simply inhale for a count of 4, hold your breath for a count of four, and exhale for a count of four. Repeat for however many breaths necessary to induce a more calm feeling throughout the body.
Deepened exhales: Deepened exhales is another breathing technique proven to ease stress. To perform deepened exhales, first breathe in for a count of 4, hold for a count of 4, and release for a count of 8. If this is too challenging, reduce the count of the inhale to 3, the hold to 3, and the exhale to 6. You need only ensure your exhale is double the length of your inhale to perform this technique.
Body scan: This technique involves mentally scanning your body, one body part at a time in order to simply notice what is physically present within your body. You can simply observe what you notice, or you can take it a step further and release any tension that comes up through either stretches or subtle movements. Body scan techniques can help reduce physical discomfort brought on by stress and can even improve posture when done regularly.
Gratitude: Take some time to reflect on something you are grateful for at that moment. If desired, you may also close your eyes and visualize what you are grateful for during this practice. Gratitude practice can also be used in tandem with journaling.
Sensory practice: Pick a sense and focus solely on what you can experience utilizing that sense. What colors in the room do you see? What sounds do you hear? What does the ground feel like underneath you? What smells can you notice? When doing this practice, you can either pick one sense at a time, or go through each one if you have more time.
Mindful moments are intentional times you take throughout your day to re-center and can be valuable tools for easing stress for busy people. Whether you can afford to take one minute, or several, regular mindfulness techniques are proven to aid both physical and mental wellness when done consistently. I hope the above techniques are helpful in reminding you to take a little time for yourself each and every day. Remember, you are not at your best if you’re stressed!
