Stress can become so much a part of our daily life that we habitually tune it out.  One step towards combatting stress, then, is simply noticing its presence.  You might start by setting an intention to notice signs of body-tension (e.g., tight shoulders, jaw or neck, shallow breathing).  In-the-moment  awareness that we are carrying stress is a fantastic first step.  We can respond with brief breathwork to release the tension, by taking a few cycles of breath with a longer exhale (e.g., inhale to a count of 6 and exhale to a count of 8).    

Meditation

Many find meditation to be an effective way of recalibrating.  It can be a very straightforward practice, and take as little as five minutes.  Begin by banishing the iconic image of a monk sitting on a mountaintop in perfect peace and silence.  Instead, notice how you feel before and after meditating, remembering that you can’t do it incorrectly.   You could sit in a chair or on the floor, with your eyes closed, and focus on your breath, your heartbeat or nature sounds.  Use a timer so you aren’t constantly checking the time.  Notice what thoughts arise as you sit, allowing them to pass by, taking a neutral stance.   You may prefer to listen to a guided meditation that includes calming music, takes you through an imagery-rich scene or story, or follows a body relaxation sequence.  There are countless examples on YouTube, so you can explore a few types of meditation to discover what best suits you.  Those who find sitting still unappealing could try a walking meditation.  

Self-compassion

Sometimes our biggest source of stress is the way we talk to ourselves.  The good news is that we potentially have some control over that.   Aim for the voice that narrates your life to be kind, tolerant and accepting; be your own best friend.  When you find yourself speaking harshly to yourself, step back, pause, and come up with a more compassionate response, one that provides comfort.  Feel yourself soften.

Reframe Leisure Time

Another deceptively simple idea is the recognition that your mind, body and spirit absolutely need time to recharge and rest in order to work well, stay healthy and enjoy your life.  We benefit from giving ourselves “permission slips” for (guilt-free) routine downtime.  Immersed in a “hustle culture” that devalues anything that is not “productive”, this can feel like a revolutionary practice.  

Over time, these tweaks can create small shifts like in our way of being in the world that can turn down the volume on stress and can amplify our well-being.