
Stress can sneak into your life and settle in, making everything feel harder. Whether it’s work deadlines, family obligations, or simply the pressures of daily life, stress can take a toll on your mind and body. The good news? You can start easing that burden with simple, practical techniques that many therapists recommend.
At HML Wellness Solutions, we believe that everyone deserves tools to feel better—even between therapy sessions. These techniques, inspired by Cognitive Behavioral Therapy (CBT) for stress relief, are easy to integrate into your routine and can help you find more calm and balance at home.
Here are some of my favorite strategies to help you reduce stress:
1. Practice Deep Breathing
When stress feels overwhelming, your body often reacts with shallow, rapid breathing. This can make you feel even more tense. Deep breathing, however, signals your body to relax.
Try this simple technique:
Sit comfortably and place one hand on your chest and the other on your stomach.
Breathe in deeply through your nose for a count of four, letting your stomach rise as your lungs fill with air.
Hold your breath for four seconds.
Exhale slowly through your mouth for a count of six, feeling your stomach fall.
Repeat this cycle a few times. You’ll likely notice your heart rate slowing and your mind beginning to calm. Deep breathing is a cornerstone of Cognitive Behavioral Therapy for stress because it helps you reconnect with the present moment.
2. Use the “Five Senses” Grounding Technique
Stress often pulls you into a whirlwind of thoughts, making it hard to stay grounded. A simple grounding exercise like the “Five Senses” technique can bring you back to the here and now:
Name five things you can see.
Name four things you can touch.
Name three things you can hear.
Name two things you can smell.
Name one thing you can taste.
This exercise helps shift your focus from racing thoughts to what’s around you, creating a sense of calm. It’s particularly helpful for anyone experiencing anxiety or PTSD and is often recommended during mental health counseling for PTSD.
3. Reframe Your Thoughts
One of the core principles of CBT is learning to challenge and reframe unhelpful thoughts. Stressful situations can lead to negative thinking patterns like catastrophizing or “all-or-nothing” thinking.
Here’s an example:
If you’re thinking, “I’ll never finish all this work,” try reframing it to, “I’m feeling overwhelmed right now, but I can focus on one task at a time.”
This subtle shift can make stress feel less insurmountable. If you find yourself stuck in negative thought loops, an experienced mental health therapist in Prince George, BC, can guide you through more personalized strategies.

4. Create a Stress-Free Zone at Home
Your environment plays a significant role in how you feel. A cluttered or chaotic space can add to your stress, while a calming, organized area can promote relaxation.
Choose a corner of your home and dedicate it as your “stress-free zone.” Add things that make you feel calm, like soft lighting, a cozy blanket, or soothing scents like lavender. Spend 10-15 minutes in this space each day to unwind.
If you’re dealing with high levels of stress, creating a physical space for peace can be a great complement to anxiety therapy and support.
5. Practice Self-Compassion
Stress often brings along self-criticism, making you feel like you’re not doing enough. Practicing self-compassion can counteract these feelings.
Start by talking to yourself the way you’d talk to a friend. If you’re feeling overwhelmed, try saying, “It’s okay to feel this way. I’m doing my best, and that’s enough.”
Therapists specializing in anxiety and depression often emphasize self-compassion as a powerful tool for managing stress and improving mental well-being.
6. Schedule Mini “Mental Health Breaks”
You don’t need hours of free time to care for yourself. Even short, intentional breaks can make a big difference.
Set aside five minutes a few times a day to stretch, take a walk, or simply close your eyes and breathe. These small moments of rest can prevent stress from building up throughout the day.
If you’re balancing multiple responsibilities, scheduling breaks might feel difficult. Our therapists at HML Wellness Solutions can work with you to develop realistic, personalized routines during sessions, whether in-person or through online counseling services in BC.

When Stress Feels Unmanageable, We’re Here to Help
While these techniques can be powerful, there are times when stress feels too overwhelming to manage alone. That’s okay—it’s why we’re here.
At HML Wellness Solutions, we offer affordable therapy services for stress and anxiety in Prince George. Our experienced mental health therapists in Prince George, BC, specialize in Cognitive Behavioral Therapy for stress relief, PTSD therapy and support, and personalized strategies to help you find balance.
Whether you prefer in-person support or online counseling services in BC, we’re committed to meeting you where you are. You deserve to feel better, and we’re here to guide you every step of the way.
Stress doesn’t have to control your life. Let’s work together to create a plan for your peace and happiness. Contact HML Wellness Solutions today to book your session.
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