Staying Grounded in Uncertain Times: Mindful Strategies to Reduce Stress
Between the news cycle, financial pressures, and life’s daily challenges, it’s easy to feel overwhelmed. But you don’t have to tune out to experience some relief. Here are five simple, evidence-based strategies to help you stay grounded, resilient, and connected — even when the world feels tense.
1. Laugh intentionally and often
Laughter is more than a mood booster. Laughing improves circulation, relaxes muscles, and releases endorphins — those “feel-good” chemicals — that counteract stress hormones.
“Laughter yoga,” a formal practice combining breathing exercises and playful laughing, has been shown to reduce perceived stress, while improving life satisfaction. Regular humor can act as a mini reset amid tension.
Try scheduling “laughter breaks” in your day — watch a funny video clip, call someone who always cracks you up, or tell a lighthearted story. Even forced laughter can help reset your mood.
2. Move your body
Physical activity remains one of the most reliable ways to relieve stress. Whether it's walking, dancing, cycling, or yoga, movement helps your body process stress hormones and boosts your mood.
Even brief bouts of exercise (10–20 minutes) can help break the cycle of rumination and worry. Pair it with mindfulness, such as taking a slow walk while noticing your breath and surroundings, to enhance the calming effect.
3. Cultivate calm through meditation & mindfulness
Meditation or mindfulness creates mental “space” when life feels overwhelming. Studies show that mindfulness training can reduce perceived stress and improve heart rate variability — a marker of resilience under stress.
Start with just five minutes. Close your eyes, track your breathing, notice when your mind wanders, then gently return to the present. Try guided meditations with apps like Calm or Insight Timer, or check out a variety of meditation videos on MarinHealth’s YouTube Channel. Consider trying Jin Shin Jyutsu or short breath awareness practices to ease tension and anchor yourself. Over time, these moments of pause can help you respond to stress more thoughtfully.
4. Spend time with friends and family
Humans are wired for connection. Isolation can magnify stress, while sharing laughter, stories, or quiet company fosters a sense of belonging and emotional relief. Plan regular check-ins with friends who lift you up — even a few minutes can make a difference. Choose people who can go a long way toward restoring balance.
5. Turn off notifications
Constant alerts from news apps and social media can keep your body in a steady state of stress. Turning off notifications helps you control when and how you engage with information. By reducing mental clutter, you create more room for calm and focus, without feeling cut off from what matters.
Why these strategies matter now
When external stressors are beyond your control, it’s especially important to preserve inner stability. These tools don’t require escaping reality — they help you face it more skillfully.
By laughing intentionally, moving your body, cultivating moments of calm, staying connected with supportive friends, and limiting digital overload, you strengthen emotional resilience and preserve your sense of well-being.
If you need additional support managing stress or anxiety, MarinHealth is here for you. We offer counseling and therapy with trained psychiatrists at our MarinHealth Psychiatry clinic in Novato, as well as hospital-based inpatient care and outpatient programs — including an intensive outpatient program for adolescents — at MarinHealth Medical Center in Greenbrae. Call 628-336-5460 to book an appointment at our MarinHealth Psychiatry clinic, or 415-925-8808 to learn more about our hospital-based programs.
