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How To Cope With Stress Through Mindfulness Exercises

Experiencing burnout? Feeling overwhelmed? Stressed out at home, with work or with school? This article includes mindfulness exercises to help cope with stress, as well as articles and videos that include how-to guides explaining each specific exercise!

Seated Breath Meditation: Stand, sit or lay in a comfortable position, and focus on your breathing. Inhale and exhale, keep your eyes open or closed and practice this exercise for about five minutes. 

Body Scan: Sit in a comfortable position, slow down your breathing and then begin breathing with your stomach instead of from your chest. Bring your attention to your feet, and pay attention to any tension. Then, scan your body from your feet to your head.

Mindful Walking: Walk at a natural pace, pay attention to surrounding sounds, change your focus to visual sights and become aware of all your surroundings. Bring your awareness back to the sensation of your walk.

Self-Compassion Meditations: There are a few ways to practice self-compassion by thinking about what you deserve, caring for your body, caring for your mind and caring for your emotions.

Gratitude Practice: Notice good things, look for them and appreciate them. Express gratitude toward yourself, or thank someone. 

Here is a list of some mindfulness and meditation apps: Insight Timer, Aura, Simple Habit, BetterMe, Breathe, Let’s Meditate, Calm, Stop Breathe & Think, Mind Body, Headspace, Liberate and Smiling Mind. I highly recommend giving them a try!

Caitlyn West is currently a Junior at the University of Delaware. She is majoring in Psychology and Criminal Justice. She enjoys participating in community service through her sorority Gamma Sigma Sigma, she likes reading and singing. Her favorite thing to do in her free time is shopping, watching comedy movies, binge watching crime shows. She loves all animals, especially dogs and her favorite animal is a penguin. She aspires to be a mental health counselor for children, helping those impacted by grief, trauma, and crisis.
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