Mindfulness to Identify Stress Triggers
Three key reflection questions to help you pinpoint and manage your stress
Hi, y’all,
The micro-mindfulness practice of the intentional pause can be a powerful tool to identify stress triggers quickly.
Today, I want to share three key reflection questions to help you pinpoint and manage your stress. By asking yourself these questions during an intentional pause, you can gain profound insights into what sets off your stress and cultivate a mindful approach to stress management.
Let’s dive in.
First, some easy micro-mindfulness tips – actions you can do in less than 3-7 minutes at a time.
Micro-Mindfulness Tips
Ponder this Quote
Knowing how to be solitary is central to the art of loving. When we can be alone, we can be with others without using them as a means of escape. - bell hooks
A prompt for reflection and journaling:
What is one way you practice solitude that nourishes your loving actions towards yourself and others?
Mindful Action
Here’s one actionable tip for practicing micro-mindfulness this week – a brief activity you can do in 3-7 minutes.
Are you caught up in multitasking? Choose one task to do with complete awareness. Notice the shift in quality and how you feel.
Journal Prompt
Take a moment to reflect on your day before journaling. Be mindful of what grabs your attention when you pay attention.
Journal Prompt: Describe a ritual or practice that could help you let go of something.
Reflect
Reflect for a moment on how creation can help you practice presence within your being.
Mindfulness helps you connect with nature. Take a moment to appreciate the beauty around you. Even a simple leaf has a story.
Are you feeling rushed? Slow down your walk to half your usual pace. Notice how the air feels, how your feet touch the ground.
Have you ever noticed the greenery on your way to work? Tomorrow, try to spot five different shades of green. Awareness is in the details.
Insight
3 Key Reflection Questions to Ask Yourself When Practicing the Intentional Pause to Help You Identify Stress Triggers Quickly
The mindful, intentional pause can be your superpower against stress.
Stress can sneak up on your fast-paced life, especially in the high-pressure tech industry. Recognizing what triggers your anxiety is crucial, and the good news is that it can be quick and straightforward with the right questions during a moment of intentional pause.
Here are three key questions to help you pinpoint and manage your stress triggers.
#1. What am I physically feeling right now?
Bodily sensations often signal the onset of stress before you can consciously acknowledge it. A tight chest or a clenched jaw can be the first indicators of stress.
Please don't ignore these signs or mistake them for physical tiredness or unrelated discomfort.
Tip: Keep a quick daily log of recurring physical symptoms to spot patterns.
#2. What specific thought is dominating my mind at this moment?
Stressful thoughts often revolve around worries about the future or ruminations on the past. Identifying these can help redirect your focus to the present.
A common mistake is allowing these thoughts to run unchecked, increasing stress levels.
Tip: Practice labeling your thoughts simply as "thinking" to create distance and reduce their impact.
#3. How is my environment affecting my mood?
Your surroundings - a cluttered workspace or a noisy open office - can significantly influence your stress levels.
A common mistake is underestimating the environmental impact on your mental state.
Tip: To promote calmness, make minor adjustments to your workspace, like organizing your desk or using headphones with calming sounds.
What mindfulness practice helps you identify and manage your stress triggers?
Key Takeaways
Solitude and Love: Understanding how to be alone is crucial to loving others without using them as a means of escape.
Practicing Solitude: Reflect on how you practice solitude in a way that nourishes your loving actions towards yourself and others.
Mindful Action: Choose one task to do with complete awareness when caught up in multitasking. Notice the shift in quality and how you feel.
Journaling: Describe a ritual or practice that could help you let go of something.
Nature and Presence: Reflect on how nature can help you practice presence within your being. Appreciate the beauty around you and slow down your walk to half your usual pace.
Identifying Stress Triggers: Practice the intentional pause to help identify stress triggers. Ask yourself what you are physically feeling, what specific thought dominates your mind, and how your environment affects your mood. Keep a daily log of recurring physical symptoms, label your thoughts as “thinking,” and make minor adjustments to your workspace to promote calmness.
That’s it!
As always, thanks for reading.
Hit reply and let me know what you found most helpful this week—I'd love to hear from you!
I appreciate you being part of the journey. See you next Sunday.
Denise
Author of A Glowing Ember of Courage—Ponderings, Poetry, and Prayers, the children’s book It's Just a Little Rain, and other books on storytelling.
I'm a former nun who became a big-tech risk manager. I want to help demystify mindfulness through simple micro-practices that allow you to think clearly, act decisively, and recover fast from burnout. Check out more of my writing here.
How I Can Help You
Are you sometimes easily distracted by your thoughts or all the digital shiny objects? If so, you might want to try my course on learning micro-mindfulness practices to help you increase resilience at startmicromindfulness.com.
Are you gaining some traction in practicing mindfulness? Want to take it to the next level of consistency? Consider my 14-day one-sentence consistent mindfulness journaling challenge at 1sentencejournaling.com.
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Thanks Denise. Some more excellent advice
Have you read Deep Work by Cal Newport? His ideas on doing one thing with deep focus definitely align with your advice today