Mindful Tips to Help With Stress

Let’s just say it — stress isn’t always bad. It gets a terrible rap, but in reality, it’s a built-in alarm system that tells us something matters. A looming deadline, a hard conversation, a toddler screaming over the wrong colour cup — our nervous system kicks into high gear to keep us alert and responsive.

But when that alarm doesn’t know how to turn off? That’s when stress becomes a problem.

As a clinical counsellor and speaker, I’ve supported individuals, couples, and teams in managing stress through a combination of CBT-based strategies, mindfulness techniques, and real-world clarity (read: no chanting required). Here are a few practical ways to quiet the mental noise and reconnect with what matters.

1. Start with the Body: Breathe Like It’s Your Job
It sounds basic, but intentional breathing is one of the fastest ways to signal safety to your nervous system. Try this: inhale for 4, hold for 4, exhale for 6. Do it for a full minute (set a timer — you’ll cheat otherwise). This activates your parasympathetic nervous system, which helps regulate stress and bring your mind back online.

2. Label the Feeling

Stress is often a mask for more specific emotions: guilt, grief, fear, frustration. Pause and ask: “What’s really going on here?” Naming the feeling (“I’m overwhelmed because I don’t feel prepared”) gives you a sense of control and can reduce the emotional charge.

3. Get Grounded (Literally)
When your thoughts are racing, get out of your head and back into your body.

Try the 5-4-3-2-1 grounding technique:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

This works wonders in moments of anxiety or sensory overload.