September isn’t just about changing leaves and new routines, it’s also Stress Awareness Month, a time to check in with your mental well-being. Whether you’re adjusting to a new school year, traveling for work or just juggling a busy schedule, stress can sneak in and take a toll on your body and mind.
The good news? You don’t need hours of free time or a quiet retreat to feel better. Just a few minutes of intentional relaxation each day can help you reset, refocus and recharge. Here are some simple, practical ways to bring more calm into your everyday life.
Guided Walks
Walking is one of the easiest ways to reduce stress and when you add mindfulness, it becomes even more powerful. Try a guided walk using a free app or podcast. These walks encourage you to notice your surroundings, breathe deeply and let go of racing thoughts.
Try this:
- Walk slowly for 10 minutes.
- Focus on your breath and the feeling of your feet on the ground.
- Notice five things you can see, four you can hear, three you can feel, two you can smell and one you can taste.
This simple grounding technique helps bring your attention back to the present moment.
Mini Meditations for Busy Days
You don’t need to sit cross-legged for an hour to meditate. Even 2–5 minutes of quiet breathing can help lower your heart rate and calm your nervous system.
Try this:
- Sit comfortably and close your eyes.
- Inhale slowly for 4 counts, hold for 4, exhale for 4 and pause for 4 (this is called box breathing).
- Repeat for a few rounds, focusing only on your breath.
This technique is great for calming pre-meeting nerves, travel anxiety or bedtime restlessness.
Journaling to Release Mental Clutter
Writing things down can help you process emotions and reduce mental overload. You don’t need to be a writer, just be honest.
Try this prompt:
- “Right now, I feel…”
- “One thing I can let go of today is…”
- “Something that brought me joy this week was…”
Keep a small notebook in your bag or use a notes app on your phone. Even a few lines can help you feel lighter.
On-the-Go Relaxation Tools for Travelers
If you’re on the move this month, try these quick tools:
- Noise-canceling headphones + calming music or nature sounds
- Aromatherapy roller with lavender or peppermint
- Stretching at rest stops or airport gates
- Breathing apps like Calm or Insight Timer for guided relaxation
These small habits can make a big difference in how you feel during long days or unfamiliar environments.
Final Thought
Stress is a normal part of life but how we respond to it matters. By adding just a few minutes of mindfulness, movement or reflection into your day, you can build resilience and feel more grounded, even during life’s busiest seasons.
This September, give yourself permission to pause. Your mind and body will thank you.
By Cassie Story, RD, Nutrition Subject Matter Expert
