Welcome! I'm glad you're here. This article is adapted from a talk I often give as part of my Cultivating Resilience series. This is a topic that’s not just important—it’s essential: mindfulness strategies for stress reduction and mental wellbeing.

Let me start with a bit of my story. These mindfulness practices I share here didn’t just help me—they truly saved me from burnout. I’m guessing that might be why you’re here too. Maybe you're looking for tools, something to help you navigate stress in your workplace, relationships, or just life in general. It’s hard out there. The world feels uncertain, and the weight of that can be exhausting.

Back when I started my first career, I was in education. I have a Master’s in Education and worked in K–8 schools, which, like many work environments, came with a lot of pressure. Even though I loved the profession, I could feel burnout creeping in. But I was lucky—I had already started exploring some of these holistic practices. In college, I found yoga. Back then, I was a type-A, stress-ridden perfectionist. I actually had a panic attack in undergrad, though I didn’t know to call it that at the time. I just knew something inside me collapsed.

It was around then that I stumbled on a yoga class being offered on campus. I only went because I thought I needed to get more flexible—I had no idea it would impact my mind. But something clicked for me in that class. Specifically, during the final resting pose—Shavasana—I experienced a sense of calm I didn’t even realize I’d been missing. It was like my nervous system finally took a breath. And that was my turning point.

Over time, yoga led me to mindfulness, meditation, and a whole world of practices that I would later teach and weave into my own wellness work. What I found was that the stress never fully stops—but our capacity to handle it can change dramatically.

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Understanding Stress: It’s Not All Bad

Let’s break down what we mean by stress. It's essentially the body’s response to any demand for change—positive or negative. That means even good things like planning a wedding, starting a new job, or running a race can be stressful. Stress becomes harmful when it's chronic, unmanaged, or when it pushes us past our limits.

There’s a concept I love called the Yerkes-Dodson Law, which explains the relationship between stress (or arousal) and performance. Imagine a curve. Too little stress, and you're in your comfort zone—maybe even bored. Just the right amount? That’s your optimal performance zone. But too much? That’s when stress becomes overwhelming, leading to fatigue, anxiety, burnout, and eventually, a complete crash.

So ask yourself: where are you on that curve today?

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The Stress Response: How Our Nervous System Reacts

To really understand stress, we need to look at our nervous system. We have two main branches at play here:

• The Sympathetic Nervous System (fight or flight): This system kicks in when you're facing a challenge. Your heart rate increases, stress hormones like cortisol and adrenaline are released, and your body gears up for action.
  
  
• The Parasympathetic Nervous System (rest and digest): This is your calming system. It slows things down, allowing the body to relax, heal, and return to equilibrium.
  
  

Both are important. The problem is, most of us are stuck in “go mode” all the time, never giving our bodies a chance to fully come down from the stress. That’s where mindfulness comes in.

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Completing the Stress Cycle

The stress cycle has a beginning, a middle, and—ideally—an end. Think of a zebra grazing peacefully. When a lion appears, the zebra runs (fight or flight). But if it escapes, it goes back to grazing. It shakes off the fear—literally—and returns to calm. We humans don’t always do that. We get stuck.

According to Amelia and Emily Nagoski, authors of Burnout: The Secret to Unlocking the Stress Cycle, it’s not the stressor itself that matters most, but how we complete the cycle. That’s where mindfulness is powerful—it helps us move through the stress and back to calm.

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Mindfulness: A Proven Tool for Resilience

So what exactly is mindfulness?

At its core, mindfulness is simply being present, with awareness and acceptance of what’s happening inside and around us. It’s paying attention to your thoughts, your feelings, your body, and your environment without judgment.

There are two main parts:

• Awareness: Tuning in to what’s happening in the moment—both internally and externally.
  
  
• Acceptance: Letting what’s happening be, without fighting or denying it.
  
  

I love what a friend of mine once said during the pandemic: “I realized I was just arguing with reality.” And haven’t we all been there? Mindfulness teaches us to stop fighting the present moment and instead learn how to be with it.

Mindfulness in Action: Breath and Emotion Awareness

A great entry point into mindfulness is noticing your emotions as they arise. Emotions are like leaves floating by on a stream—they come and go. The trick is learning how to observe them without letting them sweep us away.

Say you’re feeling anxious in a meeting. You can pause and say to yourself, “Wow, I’m feeling really anxious right now.” That simple act of naming the emotion gives you a little space between the feeling and your reaction.

And then? Breathe.

Deep breathing is one of the fastest, most effective ways to engage your parasympathetic nervous system. Here’s a simple technique:

• Inhale for 4 counts
  
  
• Hold for 2 counts
  
  
• Exhale slowly for 6 counts
  
  

Try a few rounds and notice what shifts. As I like to say, “Deep breathing is the nervous system’s love language.”

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Mindful Breathing for Stress Relief

In moments of anxiety or anger, deep breathing becomes your first aid. You can do it anywhere—whether you're stuck in traffic, sitting in a meeting, or even in the middle of a conversation with someone. I’ve often found myself saying, “Let me just take a couple of breaths here,” especially during a heated moment with my husband. It’s a simple but powerful technique that helps shift your mindset and regain emotional control.

But breathing isn’t the only way to ground yourself. Sometimes, you need to move your body to release that built-up tension. Mindful movement, which can include practices like yoga or tai chi, brings together the power of breath and physical movement. When you combine your breath with your movements, it not only reduces stress but also helps you reconnect with the present moment. If yoga or tai chi aren’t your thing, any form of mindful movement—where you focus on your breath as you move—can do wonders.

Walking mindfully, especially outside in nature, is another great practice. I’ve worked with healthcare providers who use their walks down long hallways as a mindfulness exercise, paying attention to their breath, their steps, and the sensations in their body. When you can take your walk outside, you can even expand your awareness to the sights and sounds around you, deepening your connection to the present moment.

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Mindful Start and End to Your Day

Another way to cultivate mindfulness is by starting and ending your day with intention. Instead of grabbing your phone first thing in the morning to scroll through news or social media, why not look out the window, breathe in the fresh air, and take a moment to set your intention for the day? How do you want to show up today? What do you need to take care of yourself?

Creating a mindful “bookend” at the start and end of your day can help shift your energy and prepare you for whatever lies ahead. A mindful moment in the morning sets the tone for the day, and a mindful check-in at night allows you to decompress and reflect.

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The STOP Method: A Simple Pause for Better Focus

Throughout your day, you can also practice the STOP method to pause and reset. STOP stands for:

• S: Stop what you’re doing.
  
  
• T: Take a breath, even just one deep breath.
  
  
• O: Observe how your body feels—are you tense, tired, thirsty, or in need of a break?
  
  
• P: Proceed with more awareness and self-compassion.
  
  

This method is especially helpful when transitioning between tasks, like before seeing a new client or walking into a meeting. By pausing to check in with yourself, you can approach the next task with more clarity and calmness.

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Cued Relaxation: Using Everyday Triggers to Center Yourself

You can also incorporate mindfulness into your routine with cued relaxation. This technique involves associating specific actions with a moment of mindfulness. For example, a healthcare provider I know uses washing her hands as a reminder to take a deep breath and center herself. It could be as simple as pausing before you open your inbox or taking a deep breath when you're stopped at a traffic light. Even something as ordinary as feeling anxious or tense can be a cue to breathe and relax.

Taking regular breaks throughout the day, like stepping away from your desk for a proper lunch break, can also support mindfulness. Giving yourself the space to eat away from your computer and focusing on your meal instead of emails helps recharge your mental energy and boosts productivity in the long run.

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Mindfulness in the Digital Age

In today’s world, our constant engagement with technology can make mindfulness more difficult. It's easy to become addicted to checking emails or social media. Being mindful about how often and when you check your devices—like setting boundaries for social media use or email checking—can significantly reduce stress. Slowing down, breathing, and focusing before responding to a text or email can also help you maintain more control over your interactions and prevent emotional mishaps, like accidentally sending a message to the wrong person.

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Mindfulness at Work: Small Practices, Big Impact

If you're wondering how to incorporate mindfulness into your workday, it doesn't require big changes. You can start with just five minutes of meditation in the morning or even in your car before starting work. You can also begin meetings with a group of deep breaths, or take a 10-minute movement break when you start feeling fatigued. These small mindfulness practices can help you stay grounded and focused throughout your day.

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Mindful Breathing Meditation - Simple Instructions

To begin a mindful breathing practice, find a comfortable, upright seat—whether in a chair, on a cushion, or even in your car. You can place your hands on your lap or rest them on your heart or belly. Start by gently closing your eyes and bringing your awareness to your breath.

Take a moment to refresh your posture: lengthen your spine, soften your shoulders, and feel supported by the seat beneath you. Now, simply notice your breath. Feel the inhale as it moves in and the exhale as it flows out. You don’t need to change the breath—just observe it.

As you breathe, you might notice areas of tension in your body—your eyes, your mouth, your shoulders, or your belly. With each exhale, imagine softening those areas, releasing any tension you might be holding.

Your mind may wander, and that’s completely natural. When it happens, gently bring your focus back to your breath. The key is not to force the breath, but to allow it to be a calming, steady presence. Continue to notice your breath, using it as an anchor to stay present in the moment.

This simple practice, even if done for just a few minutes, helps reset your nervous system and brings calm to the body and mind.

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Resources for Guided Meditation

If you’d like to explore more guided meditation practices, there are several great resources available. Apps like Insight Timer (which is free to use) and Headspace offer a wide range of guided meditations, from mindfulness to relaxation and stress relief. Insight Timer even includes a timer function, where you can set your own meditation time and choose from a variety of bells to signal the end. You’ll also find many different teachers on these platforms, offering various approaches to meditation that you can try out.

Additionally, I’ve uploaded some of my own guided practices on Insight Timer, and you can find them by searching for Annie Barrett.

To check out my guided meditations on Insight Timer, click here.

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In conclusion, incorporating mindfulness into our daily lives offers a powerful antidote to the stress, anxiety, and overwhelm we often experience. Whether through simple practices like deep breathing, mindful movement, or intentional pauses throughout the day, these tools can help us reconnect with our bodies, reset our minds, and cultivate a deeper sense of calm and clarity. The beauty of mindfulness lies in its simplicity and accessibility—it’s something we can weave into even the busiest of days. By committing to small moments of mindfulness, we not only enhance our well-being but also create space for greater empathy, presence, and resilience. As you continue to explore these practices, remember that every breath, every pause, and every mindful step is a step toward a more balanced and peaceful life.