She Is GLAMM

Mindfulness and Mental Health: Strategies for managing stress and embracing change.

Life has a way of moving faster than we sometimes expect. New responsibilities, shifting relationships, unexpected challenges. These are all unavoidable changes of life. While growth and change are part of living fully, they can also create stress, leaving us feeling scattered or overwhelmed. The truth is: our well-being doesn’t happen by accident. It’s something that we have to cultivate, moment by moment, with intention.

Mindfulness has been the most powerful way for me to come back into balance. For me, mindfulness is simply presence. It’s slowing down enough to notice my thoughts, emotions, and surroundings without judgment. It’s choosing to breathe before I react, to listen before I rush forward. That little pause between what’s happening and how I respond has been everything.

Stress is a Signal, Not the Enemy

I used to think stress was the enemy, but I’ve learned to see it as a signal. Stress is my body’s way of saying, “Pay attention. Something needs care.” When I listen, I’m learning not to spiral as much but I recalibrate instead.

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Some of the small practices that help me manage stress are:

• Breathwork: I take slow inhales for four counts, hold for four, and exhale for six. It’s a reset button for my nervous system.

• Meditation: Even two minutes of quiet can shift my energy. Sometimes I sip tea, look out the window, or simply place my hand over my heart to ground myself.

• Reflection: Instead of asking, “Why is this happening to me?” I’ve started asking, “What is this moment teaching me?” That question has helped me see growth in places I once only saw obstacles.

Embracing Change with Grace

Change is rarely comfortable, but it is always transformative. Mindfulness helps me move with change instead of resisting it—like water flowing around rocks. When I slow down and notice what’s happening, I don’t just focus on what I’m leaving behind, but also on what new space is opening ahead.

Here’s how I’ve been practicing embracing change:

• Gratitude: Naming just three things I’m thankful for each day keeps me rooted when life feels uncertain.

• Staying Present: Instead of spinning out on “what ifs,” I bring myself back with the question: “What is true in this moment?” It’s almost always lighter than the story I’m playing in my head.

• Permission to Be Messy: I remind myself I don’t have to handle every transition perfectly. Letting it be imperfect is giving me room to grow authentically.

Creating Personal Practices 

Your well-being is deeply personal. It’s not about strict routines but about routines that feel nourishing to you. Journaling, meditation, movement, long walks, or simply taking ten minutes of quiet time have become necessary in my day.

That’s actually what inspired me to create a Mindfulness Journal—a space for reflection, gratitude, and alignment. Inside, I’ve included prompts and practices that mirror what’s helped me: ways to navigate stress, welcome change, and nurture mental well-being in small, intentional steps.

Your well-being is not a destination but a continuous practice of tending to yourself—body, mind, and spirit. The more we practice presence, the more resilient, compassionate, and aligned we become.