Reduce Stress and Anxiety With Mindfulness
Part 1 of a 4-Part Series: A Practical Spring Reset – Showing Up for Yourself
This four-part series explores simple, supportive ways to reset and renew your body and mind this spring by caring for your nervous system, cultivating self-compassion, setting healthy boundaries, and reconnecting with what matters most. Each post builds gently on the last to help you show up for yourself with greater clarity, steadiness, and intention.
As Spring approaches, we are reminded that it is a season of growth and renewal. As snowdrops and daffodils push through frozen ground, we too can renew our body and mind by creating space and awareness to gently release stress, anxiety, and feelings of burnout and overwhelm.
For adults and parents juggling work, home, and daily responsibilities, taking intentional pauses to ground and regulate the nervous system is essential for emotional clarity and cultivating a greater sense of ease and self-trust - especially during times of change. Calm the body, and the mind will follow.
Notice What’s Taking Up Space
Identify looping thoughts or worries.
Notice where tension and ease rest in the body.
Tip: Awareness is the first step to feeling calm and steady.
Practice: Mental Noting
Sit or stand comfortably.
Breathe deeply, noticing each inhale and exhale.
Label your thoughts as they arise: planning, worrying, remembering, Imagining.
Let each thought pass as it may.
Continue for one to two minutes.
Tip: You can do this practice almost anywhere, anytime.
Practice: Quick Body Scan
Sit or lie down. Close your eyes if it feels safe and comfortable.
Slowly scan your body from toes to head, noting sensations without judgement.
Notice tension, warmth, or ease.
Finish by moving fingers and toes, and gently reconnecting with your surroundings through your senses.
Tip: Take two minutes, five, or 10 - whatever you can fit into your day is ok.
Create Small Daily Pauses
Take one conscious breath before checking your phone.
Observe nature with all your senses during a short walk.
Sit or play with your children for five minutes without devices.
Tip: If you have kids, turn the nature walk into a senses game - observe one sense at a time and see what everyone notices!
Gentle Reminder
Renewal is not perfection. Even small, imperfect pauses build clarity, calm, and trust in yourself.
Reflection Prompts:
What thought can I gently release today?
Where can I bring awareness to my body?
How can I show up for myself this week?
Spring is a season of new beginnings, and your well-being deserves a fresh start, too. As you begin creating small, mindful pauses in your days, know that even gentle awareness can spark meaningful change.
If you’re looking for therapy for anxiety, burnout, or emotional overwhelm in British Columbia (BC), I offer online counselling for adults and parents seeking nervous system regulation, healthier boundaries, and greater emotional clarity. If you’re ready to pursue anxiety counselling or support for feeling overwhelmed, I invite you to learn more about my services or book a consultation.
About Christina
Christina Vasak, a Registered Clinical Counsellor in BC, supports adults and parents of young children who feel stretched thin, anxious, are navigating a transition, or are unsure how to prioritize themselves. As a mother who loves spending time outdoors, she offers a calm, compassionate space to slow down, feel seen, and reconnect with your strengths and what matters most. Learn more about Christina here.
A Four-Part Practical Spring Reset
Showing Up for Yourself
Part 1: Reduce Stress and Anxiety with Mindfulness
Part 2: Self-Compassion For Emotional Growth and Clarity (Coming Soon)
Part 3: Set Healthy Boundaries and Reconnect With Yourself (Coming Soon)
Part 4: Face Change With Flexibility, Movement, and Purpose (Coming Soon)
Support & Safety Note
This content is intended to offer information, guidance, and encouragement, but it is not a substitute for professional mental health care. If you or someone else is feeling overwhelmed or in serious distress, please reach out to a qualified mental health professional, or call or text 988 for support (Canada-wide crisis line available 24/7). If there is an immediate danger or life-threatening emergency, call 911. Remember—you don’t have to face this alone. Help is always available.
