How I Calmed My Mind with Holistic Stress Management
“You can’t stop the waves, but you can learn to surf.” — Jon Kabat-Zinn
Stress is something we all face, but managing it effectively can feel like an ongoing challenge. As a stress management coach, I’ve seen how easy it is to get caught up in the quick fixes—only to realize they don’t actually bring lasting relief. That's where a holistic approach comes in. Instead of just addressing symptoms, holistic stress management considers our entire well-being, bringing together mind, body, and lifestyle adjustments that support real, sustainable change.
I used to be… scratch that… I still am an impatient person. That hasn’t changed; I’m just better at managing it nowadays. I became more aware of my anxiety one day while sitting in the waiting room at the doctor’s office, upset that I’d already been waiting an hour and a half, wondering if I’d make it in time to pick up my daughter from school, and hoping my health concern wasn’t serious. My thoughts raced: “I just want this over with!” and more.
With so many worries crowding my mind, my impatient mindset was in overdrive. While everyone around me was staring at their phones, I closed my eyes and took deep breaths. It helped slow my racing heart, but all the other feelings and thoughts were still there.
I used to think that if I just took a few deep breaths to calm myself instantly, I’d feel healed—that I’d changed or evolved as a person in that very moment and wouldn’t have this problem again. Not the case at all 🤦🏼♀️. I realized that calming my anxiety and stress went much deeper. It involved daily practices, mindset shifts, and some lifestyle adjustments to better prepare me for moments like this.
Just to be clear, breathwork was helpful in that moment and did calm my anxiety, but it was only the starting point. I knew I needed to do more to continue managing this feeling whenever it arose.
In this post, I’ll share some of my favourite techniques that have helped not only my clients but also me in my own journey to finding balance. From mindful breathing to gentle exercises and nourishing food choices, each method has its own unique power in calming stress and grounding us. If you've been feeling stretched too thin, constantly on edge, or practicing patience like me, these holistic practices might just be the support you’ve been looking for.
BREATHWORK: The Power of a Deep Breath
Yes, you got it! Let’s start by talking about breathwork 👍🏻👍🏻. Like I mentioned earlier, it’s helpful on its own, but I’ll tell ya, with the right mindset and a few positive lifestyle changes, it can become a powerful tool with lasting results.
You see, when stress hits, our breathing often becomes shallow and quick, sending signals to the brain that something is wrong. Practicing intentional breathwork reverses this by slowing down the breath, which helps calm the nervous system. Techniques like deep belly breathing or alternate nostril breathing can shift the body out of stress mode, for quick relief. It’s a great way to manage stress that you can use anywhere, anytime.
👉 I have a Mindful Release exercise that I created for a book that was recently published and one that I personally use often, even with my clients. It focuses on mindful breathing, visualization, and muscle relaxation. Here’s the link to that exclusive free download: Mindful Release Exercise
Plus don’t forget to check out the many excellent videos or apps out there that help with breathing techniques.
MINDFULNESS: Cultivating Present-Moment Awareness
Mindfulness is about staying fully present, allowing yourself to experience each moment as it is, without judgment. When we're mindful, we’re less likely to get swept up in anxious thoughts or replay stressful moments in our minds. Instead, mindfulness offers a chance to step back, breathe, and reset. It can be as simple as paying attention to your senses or focusing on your breath. Over time, this practice can transform the way you relate to stress, giving you a tool to navigate even the busiest days with a calm mind.
To briefly touch back on my story and how I manage those doctor appointments now: not only do I introduce breathwork, but I also adjust my expectations. Instead of trying to rush the process and sitting there frustrated that I haven’t been called yet, I remind myself that there are a lot of people in the waiting room and only a few doctors available, that each person needs their time, and that the doctor has to log notes after each patient. I make sure I’ve prepared backup to help with picking up my daughter if needed and have adjusted my work schedule accordingly.
I’ve also shifted my focus to light reading or calming music instead of scrolling through social media or listening to the news on the TV there, which only fuel my frustration.
MEDITATION: Finding Calm Amid the Chaos
Meditation is a powerful practice for grounding ourselves and finding inner calm. It helps us step away from the noise of everyday life, allowing our minds and bodies to relax. The beauty of meditation is that it doesn’t require hours each day—even just five or ten minutes can make a big difference. There are many styles, from guided meditations to simple breathing exercises, so it’s easy to find one that suits you. Regular meditation can build resilience, improve focus, and help you feel more centered, especially in high-stress moments.
For those days or moments when you only have two minutes to find your calm, here’s my 2-Minute Meditation exercise that I’ve found helpful: Download Free 2-Minute Meditation Guide
MOVEMENT: Releasing Tension Through Gentle Exercise
Movement is a natural way to release physical and emotional tension. You don’t have to commit to a high-intensity workout; even gentle movement like stretching, walking, or light yoga can help relieve stress. Moving our bodies releases endorphins, which naturally elevate our mood and reduce stress hormones. Regular movement not only helps you feel better physically but also supports a healthier mindset, making it a cornerstone of holistic stress management.
To release built-up tension and boost my mood, I also enjoy walking and yoga as part of my regular routine. Additionally, I find Tai Chi to be beneficial as a gentle, low-impact form of exercise. Another technique I swear by is EFT (Emotional Freedom Technique), also known as tapping, which involves tapping on specific points of the body to help manage emotions and negative thoughts. I was skeptical at first too, but the results have been great. Research shows that EFT can be effective for managing anxiety, depression, phobias, and post-traumatic stress disorder (PTSD). I encourage you to give it a try.
Need help finding more information on this? I created a quick beginners guide on EFT tapping if you’re interested: Free guide to EFT tapping
NATURE CONNECTION: Finding Peace Outdoors
Spending time in nature has a uniquely calming effect. I find that being surrounded by greenery, hearing the sounds of birds, or simply feeling fresh air in my lungs can work wonders on my mind and body. Studies show that spending time outdoors reduces stress, lowers blood pressure, and improves mood. Nature offers a peaceful escape from our screens and daily pressures, helping us feel grounded and rejuvenated. So even a short walk in a park or a few minutes of fresh air during your lunch break can be a powerful way to manage stress.
For example, when I work from home, I schedule 15 minutes in the morning for fresh air and a mindfulness or affirmation exercise. I also take breaks in the afternoon to step away from the computer. I have a few favourite places to recharge—starting with my own backyard, which offers a quick escape, or sometimes I’ll go for a walk around the neighbourhood. And when I need a bit more to clear my head, I’ll head out to a nearby park or hiking trail. This is how being in nature personally helps me manage stress.
NUTRITION: Fueling Body and Mind
Good nutrition is foundational to stress management. What we eat impacts not only our energy levels but also our mood and resilience. Whole, nutrient-dense foods provide steady energy and essential nutrients that keep our bodies functioning at an optimal level. On the other hand, excess sugar, caffeine, or processed foods can lead to energy crashes and mood swings, making us more vulnerable to stress. I think we can all agree that prioritizing balanced meals, drinking plenty of water, and eating wholesome snacks can be a small but impactful change for a calmer, more energized day.
SLEEP: Rest as a Foundation for Resilience
Getting enough quality sleep is one of the best things we can do for stress management. When we’re well-rested, we’re better equipped to handle whatever comes our way. Sleep allows our body and mind to recover, regulates emotions, and can support our ability to focus on the day ahead. Aiming for 7-9 hours of sleep each night can significantly improve your energy and mood. If you simply establish a calming bedtime routine, like dimming lights or unplugging from screens, it can improve your sleep quality and make stressful days easier to manage.
Here are a few calming bedtime rituals that you can implement right away: dimming the lights or using candles, practicing gentle stretches, disconnecting from screens, playing a calming playlist or guided meditation, journaling, reading, colouring, or use the time to pamper yourself with a facial mask or soak in the bath.
JOURNALING: Unloading and Organizing Your Thoughts
Another effective way to process and release thoughts and emotions is through journaling. Journaling helps bring clarity to overwhelming situations, offering an outlet for you to untangle your mind. Whether you write down daily reflections, track stress triggers, or practice gratitude journaling, putting thoughts on paper can make them feel more manageable. As I suggest to all my clients, journaling is a simple, private practice that helps you reflect, refocus, and let go, making it an excellent tool for managing everyday stress.
There are many journal options available, whether you choose to create one on your own, download a digital template from Etsy, or simply purchase one online or in-store. I suggest taking your time to research which format and style work best for you. Don’t feel overwhelmed by all the habit-tracking features some journals include. I recommend starting simple—just jotting down thoughts you had throughout the day, like a brain dump. You can also include some words of gratitude or an affirmation to end your journal entry on a positive note.
👉 If you’re looking for inspiration, here are a few Amazon journals I recommend:
Hopeful Horizons Mental Health Journal
Legend Self-Care Daily Reflection Journal
CONNECTING WITH OTHERS: Emotional Support and Bonding
Spending time with friends and family or reaching out to someone you trust can make a world of difference when you’re feeling stressed. Connection brings comfort, support, and sometimes even a good laugh—all of which can help put things in perspective. Talking to loved ones can lighten your emotional load and remind you that you’re not alone. This shared bond often brings a fresh sense of calm and reassurance, helping us feel recharged and ready to tackle whatever comes next.
Additionally, seeking support from a mentor, counsellor, or life coach can be incredibly valuable. They offer guidance, perspective, and practical tools for navigating life's challenges, helping you to feel more grounded and empowered to handle stress. Remember that reaching out isn’t a sign of weakness but a valuable form of support.
…AND FINALLY…
CREATIVE OUTLETS: Channeling Stress into Positive Expression
Creative expression can be a great stress reliever. Whether it’s painting, cooking, writing, or playing an instrument, engaging in something creative helps us shift focus, express feelings, and even release pent-up energy. Creative activities can offer a break from routine, allowing us to feel present and connected with ourselves. They’re not only a form of self-care but also a way to process emotions and let our minds relax.
So do your research or start up that old hobby of yours. Whatever brings you joy, explore that creative outlet and see how it can help you relieve stress.
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As you can see today, embracing a more holistic approach to managing my stress and anxiety has truly changed my life. I’m now better at preparing myself, adjusting expectations, and controlling my thoughts and breathing for whatever event, outcome, or appointment comes my way. It’s not always perfect, but I just keep practicing and try to evolve a little bit each day 😉😬.
I want to leave you with one final thought:
Holistic stress management isn’t about finding a quick fix—it’s about creating a lifestyle that supports your well-being on all levels. By incorporating practices like mindfulness, breathwork, movement, and nourishing foods, you can better navigate life’s challenges with a sense of calm and balance.
☝️ And remember, it’s not a one-size-fits-all approach. Whether it’s turning to a supportive friend, practicing a quick meditation, or taking a walk in nature, it’s important to find what works best for you. The key is consistency and patience—over time, these practices can help you feel more grounded, more resilient, and better able to handle whatever life throws your way. If you’ve been feeling overwhelmed, frustrated, or impatient like me, I hope these techniques give you some inspiration and tools to manage stress with more ease and confidence.
Cheers!
Jen
👉 In case you missed them, here are some links to my free downloads, as mentioned above:
For mindful breathing, visualization, and muscle relaxation: Mindful Release Exercise
For Two Minute Meditation exercise: 2-Minute Meditation Guide
For EFT tapping exercises: EFT Tapping Guide
For links to some highly suggested journals on Amazon:
Hopeful Horizons Mental Health Journal
Legend Self-Care Daily Reflection Journal
JOIN OUR CONVERSATION
What’s one small change you’ve made that has helped you feel more balanced or calm in your daily life?
When stress arises, do you have a favourite go-to practice or place that helps you feel grounded?
💙 💬 Drop a comment below! 👇 Let’s share tips and support each other. 💬 💙
Jennifer Richardson | Certified Life Coach, Stress Management Coach | Rediscover Happiness
By reading my blog, you acknowledge that the coaching information presented here is in no way to be construed or substituted as psychological counselling or any other type of therapy or medical advice. My comments are expressions of opinion only and therefore I cannot make any guarantees. Affiliate Disclaimer: As an Amazon Associate, I earn from qualifying purchases.
