How to Bring Yourself into the Present During Stress

Are you feeling overwhelmed, anxious, or stressed? Do you find yourself often dwelling on the past or worrying about the future? It’s important to remember that stress is a normal part of life, but it’s also essential to learn how to manage it. One way to do this is by bringing yourself into the present moment. In this blog post, we’ll discuss a few techniques that can help you be more mindful, manage your emotions, and cope better with stress.


Focus on Your Breath

One of the simplest ways to bring yourself into the present moment is by focusing on your breath. Take a few deep breaths, inhale for a count of four, hold for two, and exhale for a count of six. Repeat this a few times, and you’ll start to feel calmer and more centred. By focusing on your breath, you’re able to stop negative thoughts and emotions from taking over your mind.


Use Your Senses

Sensory grounding is a technique that can help you feel more present. Stop for a moment and engage your senses. What can you see, hear, smell, taste, or touch? Focus on the details and sensations that you’re experiencing in the present moment. This can help stop the endless loop of thoughts and worries in your head.


Practice Meditation or Mindfulness

Meditation and mindfulness are practices that teach you to focus on the present moment. By practising regularly, you’ll train your mind to be more aware and present in the moment. You don’t have to sit for hours to reap the benefits of meditation. Start with just five minutes a day and work your way up.


Move Your Body

Exercise is a great way to bring yourself into the present moment. When you exercise, you’re focusing on your body and the movements you’re making. Pick an activity that you enjoy, such as yoga, running, or dancing. Movement can also help release tension and stress in your body.


Take a Mindful Pause

Sometimes, all you need is a moment of quiet time to bring yourself into the present moment. Taking a quick break, closing your eyes, and checking in with yourself can help you reset and calm down. Set an intention for this pause, such as, “I release all my worries for this moment,” or “I allow myself to just be present.”


Bringing yourself into the present moment during stress can be a challenge, but it’s a skill that can be learned and developed. By practising techniques like focusing on your breath, using your senses, practising meditation or mindfulness, moving your body, or taking a mindful pause, you can improve your ability to manage stress and have a more peaceful, grounded life. Take some time today to try one of these techniques and see the difference it can make in your day. Remember, all we have is this present moment, so let’s make the most of it.


Want to know more? Discover more about the benefits of scientific mindfulness meditation for stress in Dr. Elise Bialylew’s book The Happiness Plan 💛


"If we wish to be healthy, happy and clear-minded, we need to upgrade our “inner technology”of attention to meet the demands of our increasingly complex world. That's where mindfulness comes in.."




Elise Bialylew is the author of the bestselling book, The Happiness Plan, and founder of Mindful in May, the world’s largest online global mindfulness fundraising campaign.

A doctor trained in psychiatry, turned social entrepreneur and mindfulness expert, she’s passionate about supporting individuals and organisations to develop inner tools for greater wellbeing and flourishing, and offers workshops and training at The Mind Life Project.

Her work has been featured in the Huffington Post, New York Times and on Australian Television. She was recently recognised by the Australian Financial Review as a 2019 AFR Women of Influence.

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