Life can be overwhelming. Between work, family obligations, social responsibilities, and the endless stream of information coming at us daily, it’s easy to feel like we’re spinning in a whirlwind of demands. When stress takes hold, it’s tempting to push through or ignore what’s really going on beneath the surface.

Enter: Mindfulness—The practice of being completely aware of the here and now. Many view mindfulness as fully being present with the world we live in and are surrounded by, but it is also about being present with yourself internally. Sometimes, the best thing you can do is stop, take a breath, and check in with yourself. These moments of self-reflection can provide clarity, ease tension, and help you realign with what truly matters. Start by asking yourself these five questions:

1. Are my basic physical needs being met?

Stress often manifests because we neglect our physical needs. Begin with the essentials:

• Hunger or Thirst: When was the last time you ate or drank water? Dehydration can lead to irritability, fatigue, and an inability to focus. Grab a nutritious snack or drink a glass of water before continuing.

• Rest: Feeling sluggish or overwhelmed might indicate you need a nap or just a moment of stillness. Even a 10-minute power nap or mindful breathing session can reset your energy.

• Movement: Sometimes, what we really need is to get moving. Take a brisk walk, do some stretches, or dance to your favorite song. Movement releases endorphins, which naturally combat stress.

  
  

Example: Imagine you’ve been sitting at your desk all day, feeling irritable and stuck. Before tackling your next task, take a moment to stretch, refill your water bottle, or step outside for fresh air. You’ll return with renewed focus.

2. What will ease my tension?

This begins with understanding where the stress is in you. Your physical body could be feeling pain or your muscles tight. Your mind could be racing, worrying, disorganized or stuck on repeat with unpleasant thoughts.

Oftentimes, simply becoming aware of and acknowledging your tension can begin to dissolve it.

Once you have a grasp of what's going on inside you, you can assign your mind the task of determining how to prevent it. Long-term stress relief requires intention. Ask yourself: What small action can I take now that my future-self will thank me for? This might look like:

• Planning Ahead: If tomorrow feels overwhelming, take a few minutes to outline your tasks or prep for the day.

• Creating a Soothing Environment: Light a candle, put on calming music, take a warm bath, or tidy up your space to create a sense of peace and order.

• Mindful Practices: Practice meditation, yoga, or deep breathing. Even five minutes can shift your mindset.

  
  

Example: If you know mornings are chaotic, spend a few minutes the night before setting out your clothes, packing a lunch, or writing down a short to-do list. You’ll wake up feeling more in control.

3. What connects me?

Stress often disconnects us—from ourselves, others, and the world around us. Reestablishing that connection can be deeply grounding.

• People: Call a friend, hug a loved one, or spend quality time with someone who brings you joy.

• Nature: Step outside. Feel the sun on your skin, listen to the birds, or take a walk in a park.

• Spirituality: Reflect on your beliefs or practices. Pray, worship, meditate, or journal about what gives your life purpose.

  
  

Example: If you’re feeling disconnected at work, step outside during your lunch break and breathe in the fresh air. Alternatively, send a quick text to someone who inspires you to remind yourself of the supportive people in your life.

4. What gives me joy?

When stress takes over, joy often feels far away. Rekindle it by revisiting what lights you up. If you’re unsure, look to your past:

• Childhood Memories: What brought you happiness as a kid? Coloring, playing outside, or making something with your hands? Reintroduce those activities.

• Small Pleasures: Joy doesn’t have to be grand. It might be sipping your favorite tea, reading a novel, or watching a funny video.

• Creative Expression: Try painting, journaling, or cooking a meal. Creative outlets are a great way to channel stress into something positive.

  
  

Example: If your schedule feels overwhelming, set aside 10 minutes to do something playful. Try doodling on a notepad, singing along to your favorite song, or watching a video that makes you laugh.

5. What am I grateful for?

While this is the last question on the list, it is certainly not the least of importance—reflecting on gratitude, if done genuinely, can have the biggest impact on your overall state. Sometimes we can become absorbed with thoughts about our own experience—how to seek pleasure or avoid pain, that we can forget that we are connected to everything, and, in the here and now, there is infinite abundance. Gratitude shifts focus from what’s wrong to what’s right. Start small:

• Everyday Blessings: Consider the comforts you might take for granted, like a warm bed, clean water, or the ability to walk.

• People and Connections: Reflect on the individuals who support you, from friends and family to strangers who positively impact your day.

• Nature and the World: Appreciate the beauty of the world around you—flowers blooming, the changing seasons, or even a stunning sunset.

  
  

Example: As you eat your salad for lunch, think about the journey of that salad. Someone harvested the plants, transported them, and made them available so you could enjoy it. The employees where you purchased the ingredients all played a role as well. Much effort, planning, creativity, energy, and time went into simply one meal. Then, there is the simple appreciation of the fact that you have a functioning body that can allow you to experience and enjoy the salad, continuing to function marvelously on its own, with its 30 trillion cells, experiencing and absorbing the meal for you and keeping you alive! There are so many levels to gratitude in any single observation, if you simply focus on it. This simple exercise in gratitude can instantly uplift your mood and raise your vibration.

Breathe and Reflect

In moments of stress, remember to pause. Breathe deeply and center yourself in the present. Observe what’s happening within you and around you:

• What am I thinking?

• What am I feeling?

• What do I need or desire?

• Am I aligned with my truth?

• What am I sensing in the world around me?

  
  

These questions invite self-awareness and help you tune into your deeper self.

A Shift in Perspective

Everything outside us reflects what’s happening within. Yet many of us have been taught to believe the opposite—that the world acts on us, not through us. This misconception leads us to try to change our external circumstances, often overlooking the true source of our experience: our consciousness. When we shift our perspective inward, we reclaim our power. Life feels less like something happening to us and more like an experience we’re co-creating.

Write these questions in your journal, and reflect back on them over time. Share this post with someone who is struggling with stress management. What are the practices that connect you and leave you feeling grounded? How do you remind yourself to stop and become aware? Comment below, we want to hear what works for you!!