Exercises for Stress

Grief can make stressful times feel even harder.

These short exercises are small ways to pause, steady yourself and help you get through a difficult moment.

They won’t fix grief or stress, but they can help you create a brief pocket of calm among the chaos.

1. Grounding

Place both feet on the floor.

• Notice three things you can see, two things you can hear and one physical sensation you feel

This exercise can gently bring you back into the present moment and can be done anywhere, even in a room full of people.

2. Body Scan

If you can, take a moment to lie down or sit comfortably.

Bring your attention slowly to:

• Your feet and legs

• Your arms and hands

• Your stomach and chest

• Your shoulders and face

If you notice tension, try to soften it as you breathe.

3. Affirmation

Silently repeat one phrase that feels believable to you. For example:

• “This is hard, and I’m getting through this moment.”

• “I don’t have to fix how I feel right now.”

• “I can be kind to myself.”

4. Breathing Exercise: Extended Exhale

Lengthening your exhale can help signal safety to your nervous system.

• Inhale through your nose for a count of 4

• Exhale slowly through your mouth for a count of 6

If counting feels stressful, simply focus on making your exhale a little longer than your inhale and repeat for a minute or two.

5. Journaling Prompt for Stress

If your mind feels crowded, writing can help offload some of what you’re carrying, even if it’s jotting it down in the notes section of your phone.

Try this prompt:

• What feels most overwhelming right now?

You can return to these exercises as often as you need. Even a few moments to pause can make a difference when things feel intense.