Mindfulness for Stress: Techniques to Stay Calm and Focused

Written By Elle Sproll

Introduction

Stress is an inevitable part of life, but chronic stress can take a toll on your mental and physical health. It can contribute to inflammation, disrupt sleep, and even weaken your immune system. If left unchecked, chronic stress causes chronic inflammation, which causes chronic disease.

Trust me, I was a stress-head before cancer - and with the worry, overwhelm and exhaustion that hit me after cancer, this is something I’ve consciously had to work on - and something I work on with every one of my health coaching clients.

The good news? Practicing mindfulness can help you manage stress effectively, stay calm, and remain focused even during challenging times. By incorporating simple mindfulness techniques into your daily routine, you can create a greater sense of peace and resilience.

Let’s explore what mindfulness is, why it works, and how you can integrate it into your life to reduce stress naturally.

What Is Mindfulness, and Why Does It Work?

Mindfulness is the practice of being present in the moment, without judgement. By focusing on the here and now, mindfulness helps you reduce stress, improve concentration, and develop a deeper awareness of your thoughts and emotions.

When practised regularly, mindfulness has been shown to:

• Lower cortisol levels (the stress hormone)

• Reduce symptoms of anxiety and depression

• Improve sleep and overall well-being

Let’s dive into effective mindfulness techniques to calm your mind and regain focus.

7 Mindfulness Techniques to Reduce Stress

1. Deep Breathing Exercises

Deep breathing is one of the simplest yet most effective ways to calm your nervous system. It helps lower your heart rate and encourages relaxation. Breathing through our nose engages our vagus nerve, automatically putting our body into rest and repair mode.

How to Practice:

• Find a quiet space to sit or lie down.

• Inhale deeply through your nose for a count of four, hold for four, and exhale through your mouth for six.

• Repeat for 5–10 minutes.

Tip: Try this when you’re feeling overwhelmed or before starting your day. You will notice a difference immediately!

2. Body Scan Meditation

This technique helps you tune into physical sensations and release tension in your body.

How to Practice:

• Lie down in a comfortable position.

• Close your eyes and bring your attention to each part of your body, starting at your toes and working your way up to your head.

• Notice any areas of tension and consciously relax them.

3. Mindful Walking

Walking mindfully allows you to connect with your surroundings, calm your body and mind down, and relieve stress.

How to Practice:

• Head to a park or quiet space - ideally in nature.

• Walk slowly and focus on the sensation of your feet touching the ground, the rhythm of your steps, and the sounds around you. Notice what you can see.

• Stay present in this moment and let go of any racing thoughts. If thoughts come, bring yourself back to the sights and sounds around you.

4. Journaling for Mental Clarity

Writing down your thoughts can help you process emotions and reduce mental clutter.

How to Practice:

• Set aside 5–10 minutes each day to write freely.

• Reflect on what’s stressing you out, show compassion for yourself, and brainstorm solutions or coping strategies.

• End your entry with something you’re proud of from that day.

5. Practice Gratitude

Gratitude shifts your focus away from stress and towards positive aspects of your life.

How to Practice:

• Keep a gratitude journal and list 3 things you’re thankful for every day.

• If journaling isn’t your thing, start or end your day thinking of 3 things you’re thankful for!

• Reflect on these during moments of stress to regain perspective.

6. Limit Multitasking and Practise Single-Tasking

Trying to juggle multiple tasks at once often leads to frustration and burnout. Single-tasking can help you stay calm and more productive.

How to Practice:

• Focus on one task at a time.

• Schedule time to do that task on your calendar, including how long you expect it to take.

• Eliminate distractions like notifications on your phone or background noise.

• Set a timer for a specific amount of time to dedicate to one task.

7. Use Guided Meditations or Apps

If you’re new to mindfulness, guided meditations can be a helpful starting point. Apps like Calm, Headspace, or Insight Timer offer a variety of meditations tailored to stress reduction. I’ve saved my favourite meditations on Insight Timer here.

How to Start:

• Choose a meditation that aligns with your current needs, such as relaxation or focus.

• Set aside 5–15 minutes to listen and follow along. There’s even 2 minute meditations if that’s all the time you have!

Building a Mindful Lifestyle

Incorporating mindfulness into your life doesn’t have to be complicated. Start with one or two techniques that resonate with you, and gradually build a routine that fits your lifestyle.

Remember, consistency is key. Over time, you’ll notice improvements in your ability to manage stress, stay focused, and feel more grounded.

Final Thoughts

Mindfulness is a powerful tool for reducing stress and staying calm in the face of life’s challenges. By practicing simple techniques like deep breathing, mindful walking, and journaling, you can create a greater sense of peace and control over your life.

If you’d like personalised support on your health journey, feel free to reach out to me for guidance. You don’t have to navigate this alone—I’m here to help you take the first step towards a calmer, healthier you.

Let me know which mindfulness technique you’re excited to try, or share your own tips for managing stress in the comments below!