Life, while often filled with moments of joy and togetherness, can also bring its fair share of stress and anxiety. From juggling work responsibilities to managing personal relationships, it’s easy to feel overwhelmed. But what if you could approach each day with a lighter emotional load and a clearer mind? Let’s dive into some practical strategies for reducing stress and anxiety, like learning to let go of emotional “bricks” that don’t belong to you.
Start with the Tangibles: Tools to Shift Your Frame of Mind
Gratitude
Neuroscience tells us that the brain cannot simultaneously hold a state of high stress and a state of gratitude, as they are essentially opposite emotional states. When you focus on feelings of gratitude, it naturally pushes negative emotions like stress out of your conscious mind. Each morning or evening, verbalize or jot down three things you’re grateful for. This simple practice shifts your focus from stressors to positive aspects of your life. To fully reap the brain benefits, practice some mental imagery of the event or a previous time you experienced the thing you are grateful for.
- Example: “I’m grateful for a warm cup of coffee, a supportive friend, and my cozy home.”
Mindful Breathing
Whenever you feel tension building, take a few minutes to focus on your breath. Try the box breathing technique:
- Inhale through your nose for 4 counts.
- Hold the breath for 4 counts.
- Exhale through your mouth for 4 counts.
- Repeat 4 times to reset your nervous system.
Physical Movement
Movement is medicine. The mood-enhancing effects of movement, specifically muscle contraction, should never been underestimated! Exercise triggers the release of endorphins which are natural pain killers that also contribute to feelings of well-being. Exercise doesn’t have to mean an intense workout. A short walk outside, a short stretch & flex program, or even dancing to your favorite song can release endorphins and elevate your mood.
Comfort Items
In times of stress, involving long work hours or traveling away from the family unit, have something with you that reminds you of home. Whether it’s a family photo, a favorite mug, or a favorite snack, these reminders of home act as touchstones. They ground us, inspire us, and keep our eyes on the prize—even when we’re miles away. A reminder of home serves as a cue or gentle nudge toward our goals. It serves as that voice in your ear, “Remember why you are here”. A photo, a child’s drawing or favorite pillow or blanket reminds us of the bigger picture and symbolizes our purpose. A piece of home can provide a mental escape and small moment to re-set, de-stress, and re-focus.
Let Go of Emotional Bricks
Daily life often comes with a backpack of emotional “bricks”—burdens we carry that aren’t truly ours. These might include:
- Feeling responsible for other people’s happiness.
- Trying to mediate conflicts at work or home.
- Living up to unrealistic expectations, whether from others or yourself.
How to Identify These Bricks
Ask yourself:
- Is this something I can control?
- Am I taking on someone else’s emotional labor?
- What would happen if I let this go?
For example, you might feel pressured to ensure everyone in a group project is content. But you can’t control how others feel or react. What you can do is focus on showing up authentically and setting healthy boundaries.
Strategies for Letting Go
Visualize Releasing the Burden
Close your eyes and picture yourself putting down a heavy bag. Imagine leaving it behind and walking forward unencumbered. Also, your breath can help serve as a physical trigger to release these bricks. When you practice deep cleansing breathwork, practice verbalizing a statement or sound that signifies you exhale the stressors that are weighing you down.
Affirmations/Mantras/Self-Talk
Our brains believe what we tell it the most. Your self-talk shapes your brain, which shapes your beliefs, which drive your behavior. Repeat phrases that help you let go of bricks that shape negative behaviors, such as:
- “I am not responsible for others’ emotions.”
- “I release what I cannot control.”
Set Boundaries
Practice saying “no” kindly but firmly when asked to take on more than you can handle. For instance:
- “I’d love to help, but I’m at capacity right now.”
- “I appreciate the invitation, but I need some time for myself.”
Create Space for What Matters
When you free yourself from unnecessary stress and obligations, you create room for the things that truly matter. Use this space to:
- Spend quality time with loved ones.
- Engage in activities that bring you joy.
- Play! The opposite of play is not work, it is depression and anxiety. We all need play in our lives. Find a hobby or activity that allows you to an opportunity to unwind and de-stress. A trip out to the garage to work on an engine or some woodworking, may be the space you like to tinker. Make sure to carve out time for these moments. Our brains need it!
- Reflect on the meaning of fulfillment for you, whether that’s personal, relational, or professional.
Final Thoughts
Stress and anxiety don’t have to overshadow your everyday life. By grounding yourself with tangible practices and releasing emotional burdens, you can approach each day with a sense of peace and presence. Remember: it’s not about achieving perfection but finding moments of genuine connection and joy—with others and with yourself.
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