Stress Relief:
7 Steps!

Stress Relief: 7 Steps!

How is your week working out so far? Is it a hectic week or are you easing into it? Here is a quick mindfulness exercise that is helpful for ‘grounding’ yourself during crazy days.

Do you know what it’s like to feel grounded? Or, perhaps I should ask, do you know what it’s like to not feel grounded? It’s that feeling of overwhelm when you have trouble concentrating and can’t fathom how you’re going to get everything completed. Your brain detaches from your body and you become dizzy with thoughts.

Or, imagine being caught in a current of water where no matter how hard you swim you just can’t reach solid ground. In fact, fighting the current just wears you out and gets you pulled further into the torrent.

A grounding exercise, like this 5-minutes of mindfulness, can slow your breathing, slow your heart-rate, and stop overwhelm in its tracks. It’s not going to solve the problems on your to-do list, but you’ll probably feel better equipped to deal with them.

Five minutes and seven steps is all you need [you can even set the timer on your cell phone] to engage your senses and get a foothold on your day.


Sit in a comfortable upright position with your feet planted flat on the ground. Rest your hands on your thighs or on your desk.


Just breathe. Refreshing, comfortable and even breaths. Don’t worry about technique, just allow relaxing breaths to enter deeply and exhale fully.

Now it is time to engage each of your 5 senses, one at a time, for at least one minute each. You can keep a clock handy or just estimate. The point here is to focus on the present moment and how each sense is being activated in that moment.


Begin to relax by just noticing all of the sounds around you. Give yourself permission to suspend your judgment of the sounds. They are not good or bad, they just are. Are you now hearing more than you were before you started? Subtle sounds may have previously gone unnoticed. Can you hear them now? Remember your steady breaths while you are listening.


Now shift your concentration to noticing the smells of your environment. Is somebody cooking lunch in your building? Can you detect the electronics smell of your computer or fresh air coming in through your window? Try closing your eyes so you can focus on the subtlest of scents.


You can do this one regardless of whether or not you have food to put in your mouth. If you have a snack go ahead and take a small bite, noticing all of the flavors and textures that arise. If you don’t have food, just notice your tongue in your mouth, your saliva, and your breath as you exhale. Most of us have tastes in our mouth at all times. Run your tongue over your teeth and cheeks- what do you notice?


Where did you place your hands when you started this exercise? Notice the sensation of where your hands meet something solid like the fabric of your clothes or the surface of your desk. Notice the pressure between your feet and the floor. Perhaps even stand up from your chair to bring energy and sensation to all parts of your body.

Keep breathing, one more minute…


If your eyes are still closed, open them to notice the colors, shapes and textures of your surroundings. If you really look, just about everything has color variation and texture that may have gone unnoticed. How many shades of blue or red? Any color missing?

Time is up. For next time: when there were distractions during this 5 minute exercise, gently bring yourself back to your senses. No need to get frustrated when that happens, because a distraction is just another engagement of a particular sense. Incorporate it into the exercise.

How do you feel now? Are you back in the moment and back in your body? Compare how you feel now with how you felt 5 minutes ago. What has changed? Try this exercise next time you’re feeling trapped in the current of the day.


‘Sharing is caring!’
How about you?
How do you cope with stress and that feeling of being overwhelmed?
Maybe you have valuable tips for us?! Or another great exercise!
Please share your wisdom below in the comment box!
Thank you!

Mirjam Stoffels

Founder of seven2success, author of ‘Daily Little Secrets to Success’ and guest blogger at Project Eve and 365 dagen succesvol. In my mission to make seven2success the biggest platform of knowledge and inspiration for women, I want to inspire you with our content! Check us out on Facebook and Twitter! I’d love to connect!  And do you want to inspire other women? Write for us!

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1 comment

  1. Cherie Trevino

    Nice post. I was checking constantly this blog and I am impressed! Extremely helpful info specially the last part :) I care for such info a lot. I was seeking this certain information for a very long time. Thank you and best of luck.


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