How to ​Beat Stress With Mindfulness: 3 Easy-to-Follow Mindful Tips to Help Reduce Pandemic Stress by Julie Potiker

3 years ago

How to ​Beat Stress With Mindfulness: 3 Easy-to-Follow Mindful Tips to Help Reduce Pandemic Stress

With life’s usual stresses compounded by the ongoing pandemic, many of us feel just plain overwhelmed at any given moment. We can relieve some of that pressure and return to a more calm and peaceful state using mindfulness. It’s easier than you think to start practicing, and the more you practice, the easier it gets to defuse emotional states that might otherwise boil over. If you can learn this practice now, amid all the challenges of a pandemic, just think how much calmer and more peaceful you’ll be after we make it through!

1. PAUSE: Put the Brakes on Reactivity

A fun and easy way to choose mindfulness over reactivity is to place a sticker that you can direct your attention to. Those colored dot stickers work perfectly, and you can get them at almost any corner drugstore, craft store, big box retailer or order them online.

Do you find yourself triggered while driving? Place a sticker on your dashboard. At work? Place one on the corner of your computer monitor. At home? Place one on the bathroom mirror, or on the corner of the fridge. When you look at the sticker, let it remind you to pause and take a few conscious breaths. Just that brief pause will break you out of the cycle of ruminating and worrying.

BONUS: You can even attach a happy memory to the sticker. That way, when you pause and look at it, you think of the happy memory and install a positive mental state. Take a breath or two and push that positive state into a neural trait to boost your happiness and resilience even further.

2. Practice Mindful Transitions

Use mindfulness to transition more smoothly between the different areas of your life, such as from the office to home – or from work mode to family mode if you’re working remotely. Taking five to 10 minutes to get grounded and centered after work before you interact with your family, for example, can make a huge difference in how you show up for them.

And you can do this practice for any transition: between running errands and returning home, between weaving through traffic and meeting a friend for dinner, between dropping the kids off at school (or setting them up for remote learning) and starting your day. Tapping into mindfulness for even a few minutes as you go from one thing to the next can reduce stress and increase feelings of calm and clarity, which benefits you and everyone around you!

3. Get Good at Letting Go

People and situations disappoint or annoy us sometimes. That’s just a part of life, but it doesn’t have to be a part of life that ruins our whole day when it happens. Practicing forgiveness and letting go is a wonderful way to reduce stress and increase your access to calm.

There are some wonderful meditations available on these topics. I enjoy the Insight Timer meditation app, and they have a whole category on forgiveness, with meditations and talks from some wonderful teachers. Here’s a free meditation of mine called Loving Kindness & Letting Go to get you started.

The content on is for informational and entertainment purposes only, and should not be considered medical advice. The information on this site should not be used to diagnose or treat a health problem or disease, and is not a substitute for professional care. Always consult your personal healthcare provider. The opinions or views expressed on do not necessarily represent those of 30Seconds or any of its employees, corporate partners or affiliates.

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Elisa Schmitz
I love the idea of the dot to focus on when feeling triggered. Great idea, Julie Potiker . We so appreciate your inspiration and thoughtfulness!
Elisa Schmitz
I listened to your loving kindness meditation on Insight Timer, Julie Potiker . It’s wonderful, thank you. I’ll be listening to more of your meditations on this great app! 🙏🏼

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