Managing stress doesn’t have to be overwhelming in 2025. Mindfulness is a powerful tool to guide us toward clarity and calm. One of the simplest ways to reduce stress is to shift from a fixed mindset to a growth mindset.

Fixed Mindset vs. Growth Mindset

A fixed mindset holds us back, often with thoughts like:

• “I am stuck” vs. “What solutions can I try?”
• “I can’t” vs. “I can”
• “It’s impossible” vs. “What can I do to make it possible?”
• “I failed” vs. “What can I learn from this?”

Making this shift can transform how we face challenges, helping us view them as opportunities for growth rather than roadblocks.

Three Affirmations That Changed My Life

• I am blessed.
• Today, I refuse to be defeated.
• Persevere, persevere, and persevere.

These simple yet powerful affirmations helped me rise above the darkest moments of my life—my husband’s suicide, a financial loss of 50–60 crores, and more. They became the foundation of my strength and fueled my transformation.

Mindfulness: The Key to Inner Peace

Mindfulness is the art of being present. It connects us to our thoughts and feelings, helping us control our minds rather than letting them control us. The beauty of mindfulness lies in its simplicity—it doesn’t require tools, technology, or elaborate setups. You can practice it anywhere, anytime.

Consider these scenarios:

• Standing in line for an important interview.
• Preparing for a big presentation or performance.
• Facing a challenging conversation.
• Feeling low and unsure of yourself.

Mindfulness, when combined with self-love and compassion, can ground you and provide the clarity needed to move forward. It helps you shift your focus to the present moment, calm your mind, and build resilience.

How Attention and Presence Transform Your Mind

Mindfulness trains you to focus on what’s happening now. It encourages you to observe your breath, thoughts, and sensations without judgment. This practice fosters self-acceptance and helps you respond thoughtfully to situations rather than reacting impulsively.

As a life coach, I’ve worked with individuals struggling with anxiety, depression, PTSD, and addictions. Time and again, mindfulness has proven to be a powerful tool for overcoming these challenges. Its benefits extend beyond mental well-being, improving physical health as well. Chronic stress impacts our respiratory, digestive, and immune systems—mindfulness helps alleviate these effects by calming the body and mind.

Checkout: Managing Stress: A visionary Guide with the Help of a Psychological Counselor

Mindful Eating: Nourish Your Body and Soul

Mindfulness doesn’t stop with thoughts—it extends to how we eat. It’s not just about what you eat but how you feel when you eat.

A study involving two groups of rabbits highlighted the power of emotions. Both groups were given food with toxins, but only the group that received love, cuddles, and care survived. Their emotional state transformed their physiological response to the toxins.

Here’s how you can practice mindful eating:

• Avoid discussing stressful topics during meals.
• When eating alone, focus on the flavours, textures, and aromas of your food.
• Appreciate your meals as a moment of nourishment and gratitude.

Mindful Exercises and the ACCEPTS Method

Mindfulness can also be practised through structured techniques like the ACCEPTS framework, which helps regulate emotions and manage stress effectively.

Activities

Engage in activities that require focus and concentration to redirect your mind:

• Reading: Pick up an inspiring book, such as I Decided Not to Cry or A Story Can Change Your Life. These can energize you and provide new perspectives.
• Journaling: Write down your feelings to gain clarity and perspective. This helps you process emotions and reflect on them later.
• Sports or Exercise: Walking, running, or other physical activities help release stress from your body. They also trigger the release of endorphins, the “happy chemicals,” improving your mood.

Contributing

Helping someone else fosters objectivity and shifts focus from your problems. When you support others during tough times, you build a foundation of self-love and set a standard for how you should treat yourself during challenges.

Comparisons

Reflect on situations more distressing than your current one:

• Recall a time in your past when you faced significant challenges and overcame them. Acknowledge your growth and resilience.
• If this moment feels overwhelming, compare it to an even more difficult scenario to gain perspective and appreciate the current situation.

Emotions

Use creative and uplifting mediums to evoke positive emotions:

• Listen to motivational music that inspires and uplifts you.
• Watch a movie or create art that shifts your mood and brings a fresh perspective.

Pushing Away

Mentally set aside distressing thoughts:

• Visualize placing your negative thoughts into a box, locking it securely, and throwing it into the sea. This symbolic act can help you release the weight of those emotions.
• Use positive imagery to focus on a brighter outlook, even if only temporarily, to give your mind a break.

Thoughts

Redirect your mind to neutral or calming thoughts:

• Play mental games, such as decoding what others might want or need in their lives. This can serve as a distraction and provide insight into human connections.

Sensations

To keep yourself rooted in the here and now, use your senses:

• Hold something cold or warm, like an ice cube or a comforting cup of tea. Focus on how it feels, transferring your emotions into the object. Imagine the coldness neutralizing your negativity or the warmth burning away stress.

For deeper insights into my journey, grab a copy of my autobiography I Decided Not to Cry here.