Mindfulness for Busy People: Finding Calm Amidst the Chaos

By: Mireya Pava, M.S., LPC, NCC

In our fast-paced world, stress can at times feel like a constant companion. Stress is there with us during the demands of daily life and can grow as we place pressures upon ourselves.  Do you relate? What if I told you that there are ways that stress doesn’t need to control your life anymore? Understanding the impact of stress and learning coping strategies that are effective for you can help promote a more balanced life. In this blog, I will explore the concept of stress, how it affects us differently and give you practical ways to help manage it for a healthier and happier you.

What is Stress?

Stress is both a physiological and psychological reaction to something we perceive as a threat or a demand. 

“Fight- or Flight”

When we feel threatened our body enacts this reaction in which we either face or flee from something causing increase blood pressure, energy levels and heart rate.

Psychologically: Stress gradually grows as it becomes difficult to cope to demands.

Types of Stress

o   Eustress- (short-term) positive stress responsive that can help you be motivated or have energy.

o   Acute – short term stress that tends to go away quickly. It occurs when you do something new or exciting or as a response to a crisis. 

o   Distress- negative stress that causes anxiety, decrease production, and impact one’s physical and mental state.

o   Chronic- Stress that lasts longer than a few weeks or months and is there for a longer period.

Looking at what type of stress you may have can be imperative towards identifying the source of stress, developing coping mechanisms, and feeling more at ease.

Coping Skills:

Breathing Techniques: The are various types of breathing that can be helpful to help reduce distress levels.

Diaphragmatic breathing- Rather than the chest moving with each breath, expanding while inhaling and contracting while exhaling.

Mindfulness/ meditation: Practice staying in the present in the moment and observe your thoughts without judgement. Notice your own environment.

Physical Activity: Yoga, walking, being in nature, or any form of activity that you feel comfortable with.

Time Management: Prioritize tasks by making a list of things that you need to do. From the list that you made eliminate the ones that are not important.

Social Support: Have check ins with people that you care about or join groups that you are interested in.

Lifestyle Changes: If your stress is becoming unmanageable there may be some lifestyle changes that can help alleviate your distress levels. Such as an improvement in your sleep routine, finding the right nutrition that works for you, drinking water, and more.

Journaling: Writing can be cathartic and a safe place to express your emotions. (There are plenty of journals that have thought provoking daily questions or challenges)

Finding Hobbies: Has there ever been a hobby that you have been meaning to try? If so, this is a great opportunity to try something new and explore this part of yourself.

Therapy: You do not have to do this alone. With therapy we can help you navigate any patterns and guide you towards healing

Counseling can be a scary step, but we want to make it as easy for you as possible. We have Counseling options in Houston, San Antonio, and virtual counseling! Contact us to learn more.