In this day and age, it is not uncommon to feel overwhelmed by one’s responsibilities at home and in the workplace. In fact, a recent survey conducted by the American Psychological Association revealed that this phenomenon is rapidly sweeping the United States, with upwards of 75 percent of Americans reporting symptoms of chronic stress. Furthermore, approximately 45 percent of the same participants reported experiencing regular sleeplessness.

Thankfully, there are effective methods of mitigating the draining impacts of everyday life. However, it is imperative to note that such a feat is not achieved overnight. Instead, reducing one’s overall stress level is a long-term commitment that often requires further lifestyle adaptations, like exercising more often, adopting a healthier diet, and so on.

With that being said, let us explore some mindfulness exercises that can aid in relieving stress.

Focusing on breathing

When we begin to feel overwhelmed, our bodies release a number of hormones, including adrenaline and cortisol, which trigger your natural “fight or flight” response. Once this switch has been flipped, our hearts begin to pound, our muscles tighten, and our breathing quickens considerably.

To effectively combat the body’s initial response to stress, it is best to focus on controlling your breathing. This can be achieved by removing yourself from your stressors, closing your eyes, and making a concentrated effort to take deep, even breaths in through your nose and out through your mouth. Regaining control over your breathing will subsequently regulate your heart rate and reduce your body’s production of adrenaline and cortisol.

Practicing acceptance

As difficult as it may be to admit, our circumstances are not always under our control. Sometimes, traffic will make us late for work at the most inopportune times; babysitters will cancel and ruin our plans; and we will fall ill before a big deadline or event. However, there is little more we can do than accept the situation and our feelings toward it. Otherwise, we will cause ourselves to become unnecessarily angry and stressed.

Now, this is not to say that you should become complacent and simply accept every negative incident that comes your way. After all, you do have the power to alter situations that you do not like. However, in times of heavy traffic or altered plans, it is imperative we choose our battles and prioritize our personal wellbeing over a simple emotional outburst.

It is entirely possible, if not feasible, to take the reins and steer yourself toward a more stress-free life. However, accomplishing this goal requires patience, persistence, and the understanding you will fail from time to time. After all, you are only human, but showing yourself a level of gentleness and grace will only improve your mindset over time.