5 Mindfulness Exercises for Anxiety and Stress Management

Mindfulness is simply paying attention, on purpose, in the present moment. Mindfulness doesn’t have to be an hour long project or a change in our schedule. It is simply redirection of our focus to realign ourselves and get grounded. Below are 5 mindfulness exercises that anyone can do throughout their day to help alleviate anxiety and stress. The only thing that is required is the courage to pay attention. Read through the exercises below, and try just one (or more!) that resonates most with you. See how powerful even 60 seconds of paying attention, on purpose, in the present moment can make a difference to your body and mind.

Mindful Breathing:

During times of panic, we often hear someone telling us to “just breathe” or “take a deep breath.” We all know this is the last thing we want to be told to do in the moment. However, preventative breathing can be the easiest way to avoid those panic attacks or moments of immense anxiety. Although you may have hopes to wake up every morning to meditate with a cup of tea and practice an hour of yoga, it isn’t always realistic. But, taking that extra minute that you may be laying down in bed and make it your “breathing” time can be incredibly beneficial. Simply focusing your mind towards your breath, just noticing it and not changing it’s pattern. By doing this you can have a signal into where you are in your body. Is your breath short and shallow? Or are you able to breathe deeply and easily? Simply paying attention to your breath and allowing conversation with it. By practicing this daily, we will find more times that our mind wanders towards checking in with our breath. Maybe it’s a moment we begin to feel anxiety and can take a few cleansing breaths to rebalance? Or perhaps we are rushing from moment to moment and can allow the breath to bring us back to the now. Mindful breathing can be a savior!

Mindful Eating:

This one is another simple favorite, as we all need to eat everyday! Pick a meal that you tend to rush through, or are distracted during. Perhaps you and your family rush through dinner with the nighttime news on. Maybe you nearly skip breakfast and just grab a bar while you run out the door. Your food is your body’s source of nourishment, and the energy you put towards cooking and eating it is a source of nourishment as well. Make sure you are present during this time. When you are cooking, what does the texture of the food feel like? Is it warm in your mouth? See if you can chew each bite at least 30 times before swallowing. Be present and use all of your senses when consuming your meals. Not only will it be more enjoyable, but this will help improve your digestion and your mental wellness as well!

5 Senses:

When we are young we learn all about our five senses. But as we grow older, it’s something that becomes second nature in our lives. However, honing in on our five senses can be an incredible tool to recharge the body and regulate our systems. Focusing on our five senses can be as simple as driving in the car without music so you can listen to the sounds of our journey. You can also focus on the feeling of our fingers hitting the keyboard as we spend endless hours on zoom. If you have a couple minutes to spare you can follow the prompt below for an incorporation of all of your senses. Wherever you are, make note of the following:

5 things you see

4 things you feel

3 things you hear

2 things you smell

1 thing you taste

If you struggle to identify something listed above, identify your favorite. For example, if you can only identify one thing you smell, what is your favorite smell? By doing this, you are still able to connect your mind and body.

One Daily Task:

This one can show incredible long term effects! We all have daily chores such as brushing our teeth, taking the trash out, feeding the dog. But what is going on in our mind during these tasks? We probably are letting autopilot run the show. We need to check in with the narrative that goes on. A good example is if you are brushing your teeth and looking at yourself in the mirror. What thoughts are repeating as you see your reflection? Are they positive? Are you thinking about the meeting you have at 10:00 am that you don’t want to attend? Are you thinking about how you can’t forget to take the chicken out of the freezer before you leave? Simply pick one task you choose to focus on daily. Be present and allow your mind to focus back on this task. Find gratitude in what you enjoy seeing in your reflection. Think about how brushing your teeth allows you to feel clean and refreshed. Take power back over your mind, be present, and you’ll easily end up being grateful.

Progressive Muscle Relaxation:

This practice is great to utilize right before bed. It helps to relax your body and prepare for sleep, while also building in time away from your phone or any screens. When you are ready to fall asleep, lay flat only our back with your arms by your side. Focus your attention first to your toes. Allow your toes to relax and let go of any tension you may be feeling. Next move up to your feet, relaxing and releasing. Mindfully allow yourself to do this and focus on each body part as you slowly make your way to focusing on the top of your head. Focus your attention on each part for at least a few seconds, making sure all of the tension is released and you aren’t rushing through. At then end, you’ll be left with a sense of peace and a deeper connection between your body and mind.

Try to incorporate one, or all, of the practices above and see how your daily life changes. Even if you start with one practice once a week, you’ll begin to notice a shift over time. To recharge and realign, be present and purposeful!

Featured: Working Towards Our Purpose Podcast

Episode 7: Getting Curious with Alyssa Rae

In March of 2023 I had the wonderful honor of conversing with Gino of Pleasant Podcasts to discuss staying curious in an effort to heal, learn, and be inspired to live her life to the fullest.

About Working Towards Our Purpose:

Are you in corporate America grinding away the weeks as you watch the years fly by? Do you have that voice in your head that’s asking for something more? But you shouldn’t complain, right? You’ve got a good job, good pay, good benefits. There’s people out there that would kill for a job like that. But that little voice just won’t go away.

I’m your host Gino. And as an ex 9-5er I know that feeling all too well. I worked in corporate for 6 years before I finally decided to walk away, choosing to live my life a little differently. And since then, I’ve met some pretty amazing people who do work that positively impacts the people around them, their communities, and the world. This podcast exists to share their stories, and to help inspire you to do the same. Leave that job that you hate and to start working towards your purpose.

@pleasantpodcasts

Click here to listen!

Featured: Thoughts from the Couch Podcast

Episode 37: Unhealthy Relationships with Alcohol

In November of 2021 I was privileged to sit down and chat with Justine Carino of Thoughts from the Couch podcast. 

Currently, in the United States, we live in a culture in which binge drinking is normalized, and has been for quite some time.  As a result, young adults and college-age students struggle greatly with unhealthy drinking habits.  For today’s episode, I sat down with recovery coach Alyssa Pelletier @alyssaraetherapy to discuss the impact that alcohol plays on our mind, body, and spirit.  We discuss insights into unhealthy drinking patterns, a common theme of disconnection, practices to combat unhealthy patterns, and how recovery coaching can help.  If you have ever questioned your relationship with alcohol, this episode’s for you!

This episode dives into:

• Differentiation between unhealthy drinking habits, binge drinking, alcoholism, and high functioning alcoholism.

• Societal norms, cultural norms, and family systems make us vulnerable to normalizing unhealthy patterns with alcohol.

• Tips to recognize you have an unhealthy relationship with alcohol and practices to shift your patterns and behaviors.

About Thoughts from the Couch Podcast:

I'm Justine Carino, LMHC and I am a psychotherapist and anxiety treatment specialist. Welcome to my virtual therapy couch! Here you can tune into advice for the ambitious "Type A" woman who is struggling with high functioning anxiety. I will help you learn the easiest ways to manage anxiety, stress, perfectionism, people-pleasing habits, burnout as well as learn ways to set better boundaries around your life so you can feel more grounded and at peace.

Want to learn more about me?

www.carinocounseling.com

Instagram @_thoughtsfromthecouch_

Featured: The Beginner’s Mind Podcast

Gaining Experience in the Field as a Therapist in Training with Alyssa Pelletier

In October of 2020 I had the honor of being interviewed on The Beginner’s Mind Podcast.  

Taylor Anderson hosts human & authentic conversations with experienced therapists in the field to cultivate a sense of openness, validation and belonging for the future generations of therapists.

In this week's BONUS episode, Taylor sits down with therapist in training Alyssa Pelletier and chats about seeking out and exploring opportunities in the field as a therapist in training. Alyssa is sharing with us some different experiences she had before beginning her MFT program as well as the work she is currently doing as a virtual assistant for a therapist in private practice.

We talk about why these experiences are so powerful for our training and how putting yourself out there can really help build your confidence.

If you'd like to reach out to Alyssa to chat further you can find her on her Instagram account @alyssaraetherapy.

Click here to listen!

Featured: The Mindful Psychology Podcast

Episode 91: Therapy, Yoga, and Nature with Alyssa Pelletier

In June of 2021 I had the distinct pleasure of being a guest on The Mindful Psychology Podcast.  

The Mindful Psychology Podcast is designed to make mindfulness and psychology more accessible and relatable.  Join Geneviève and brilliant guests from around the world as we explore mindfulness, psychology, neuroscience, and holistic health to help you stay informed and intentional about your wellbeing.

Learn to understand your mind and emotions, so you can cultivate resilience, and build healthy relationships with yourself and others.

Wherever you are on your journey, Geneviève meet you there.

Listen to our conversation on the topic of merging therapy, yoga, and nature for optimal healing! 

Click here to tune in! 

Cultivating Morning Rituals & Routines

Mornings can be tough, and they’re not necessarily everyone’s cup of tea. I often find myself hitting snooze to sleep a few extra minutes, then rushing through to make it to work on time. My mind wants to believe those few extra minutes of sleep are more beneficial then a few moments of active meditation, stretching, or mindfully drinking my coffee. But I think we all know that this isn’t necessarily the case…

How we start our day is a true testament to how the rest of our day will pan out. By snoozing our alarm and setting ourselves up to rush around in the morning, we will most likely feel rushed throughout our day. Have you noticed that when you do allow yourself time and space to put energy into a routine or rituals you feel more grounded and calm? Research has shown that routines and rituals can impact one’s emotions, performance, and social connection. According to a study conducted by the American Psychological Association, it can even impact familial relationships to support marital satisfaction, children’s health, academic achievement, and overall strength of a family’s bond. Below are some tips and ideas of how to cultivate routines and rituals into your own life, or your families!

• Start Slow: They say it takes 21 days to start a habit, so don’t put the pressure on yourself, or your family, to be consistent right away! Perhaps start with one day of the week and build up slowly from there. This will help set yourself up for success!

• Positive Reinforcement: Reinforcement is at the basics of behavioral psychology, starting a new routine is no different! Break it down however seems fit for you. Perhaps after a month of getting up early to exercise, you buy yourself those new sneakers you wanted. Or if your family sticks to Sunday dinners, the last Sunday of the month you pick a place for take-out instead of cooking. You deserve rewards!

• Focus on the rise, not the fall: Reality is, we will probably fail at some point. We may do good for a few days, or weeks, then that one day we decide to watch television instead of read our book or we have to skip a family game night. This is okay! We are humans and perfection is impossible to achieve. It’s important to focus on returning to our routines and getting back to our rituals. Give yourself permission to skip and slip, while also focusing on returning to our commitments.

• Reflect and adjust: Sometimes we set ourselves up for too many routines, or perhaps a ritual no longer resonates with us. Check in with yourself and your family to ensure that these new patterns are still bringing value to your day to day and your relationships. Continue to adjust accordingly!

Research referenced:

https://static1.squarespace.com/static/550b09eae4b0147d03eda40d/t/5ca5d04df4e1fca495df0e90/1554370686866/psychology-of-rituals.pdf

https://www.apa.org/news/press/releases/2002/12/rituals

Yin Yoga Saved My Life

Junior year of college, my life looked great.  I was a member of a sorority, involved in multiple volunteer organizations, held leadership positions on campus, had a full course load and a part time job. But when I looked in the mirror, I could barely recognize myself.  I had gained 30 pounds since high school from having a diet of beer and pizza, I just switched my major for the fourth time, and most of my thoughts surrounded when my next drink would be. I felt completely disconnected, confused about my future, and scared of what the truth held.  I simply did things because I saw others doing it and craved the validation I perceived them to receive. In spring of 2013, I hit a rock bottom where I was forced to face it all. I became incredibly sick, resulting in being hospitalized twice.  I nearly failed out that semester as I missed all of my finals.  I not only felt physically drained, but emotionally and energetically.  I felt like a complete empty shell of a human.  If someone asked me who I was, I wouldn’t be able to confidently say my name, nonetheless what I valued or was passionate about.   

Luckily that summer I had the opportunity to heal in the mountains of Vermont as I worked at a summer camp for children with Autism.  I worked alongside young adults from around the world with diverse backgrounds and perceptions of life.  I was encouraged to run barefoot, practice yoga, eat plants, and be authentically me.  The camp’s foundation was acceptance for everyone’s uniqueness.  In supporting this space, I was encouraged to do exactly the same for  myself. For the first time in a long time, I felt true acceptance. Not because of my perceived accomplishments, or false connection with the assistance of alcohol. Instead I was accepted because of who I was as a human being. Finding true connection to myself, my community, and the earth was pivotal on my path to healing.

Returning to college that Fall, I had a different sense of direction. I no longer craved disconnecting from myself at the bar, or trying to gain a leadership position in another club.  Instead I craved a sense of true connection and belonging to myself. One Thursday I passed a yoga studio on my way back to my apartment on campus.  Although Thursday nights I routinely attended our campus’ bar night, I got a ping to switch things up.  That night changed the trajectory of my life.  

Attending that evening Yin Yoga class, I was reintroduced to parts of myself that I had left behind long ago. Throughout the practice, I felt discomfort and came up against consistent intrusive thoughts. However I was simultaneously guided to tap into one of the most powerful tools of all: self-compassion. Instead of continuing to run from these parts of myself I hated so deeply, I sat with them, I befriended them, and I showed them love. I learned to show my Self love. I was able to be a witness of my story, an observer of the complex being I am.  In becoming the observer, I was allowing these parts to be seen and nurtured without taking leadership over my entire system. 

As I continued to ease into each pose, I was able to take note of what my body was communicating to me.  I felt my internal process slowing down as I quieted my mind long enough to take a breath. In those moments, I felt like I was finally breathing for the first time with my entire being. I felt like I had learned to talk for the first time, as I reconnected to my physical being. I felt embodied.     

From that point on, my healing journey unfolded and I was able to uncover how somatic practices can truly be healing for mind, body, and spirit. With yoga, I was able to discover that the “hard” doesn’t go away, nor do we want it to.  The “hard” simply becomes a part of our navigation system.  In building this communication between body, breath, and mind, I became realigned with my intuition.  Within this alignment, I was able to uncover the intrinsic internal reservoir of connection, compassion, courage, and curiosity that is within each of us.  This empowerment has truly provided me with the ability to find more peace and freedom within my daily life.  For years I had worked so hard to escape from my reality, from myself, by drowning in alcohol and striving for external validation. Now, I am so proud to have the ability to go inwards, take up space, and simply be me. 

Now, as a trained clinician and somatic practitioner, my true passion within this field is in re-connecting my clients to their whole being.  Oftentimes we see dis-ease and imbalances as an embodiment of the disconnection of our Self, our physical body, and our emotional minds.  Through somatic based practices, I empower my clients to intentionally reconnect with all parts of their being to rediscover their strengths and internal resources. Through this work, we are able to process our experiences more deeply, regulate our nervous system, and heal old patterns and trauma within our physical being.  These techniques allow us to heal at a deeper level, live a more profound life, and step into our innate power.  Where talk therapy ends, somatic therapy enters. Overall this work creates an ability to live a more vibrant and balanced life. As someone who has experienced it for herself, I can vow that this work truly heals.