The Power of Small Pauses

Written By Stuart Kaplowitz

Sometimes, life’s demands pile up so quickly that it feels impossible to catch a breath. Overwhelm doesn’t require hours of meditation or elaborate routines to combat—it can be addressed in five minutes.

A short, intentional reset can restore perspective, calm the nervous system, and help you move forward with clarity.

Step 1: Check In With Your Body

Take a moment to notice tension in your body. Common areas where stress shows up:

  • Shoulders and neck

  • Jaw or facial muscles

  • Hands and arms

  • Chest and stomach

Gently release tension through stretching or shaking out your limbs.

Step 2: Mindful Breathing

Focus on deep, slow breaths:

  • Inhale for four counts

  • Hold for two counts

  • Exhale for six counts

Repeating this for one to two minutes reduces cortisol, slows your heart rate, and signals your nervous system to relax.

Step 3: Grounding With the Senses

Bring your attention to your immediate environment:

  • Notice five things you can see

  • Notice four things you can touch

  • Notice three things you can hear

  • Notice two things you can smell

  • Notice one thing you can taste

This sensory exercise re-centers you in the present moment.

Step 4: Reframe Your Mindset

Ask yourself:

  • What truly needs my attention right now?

  • Can I delegate or postpone tasks?

  • Am I giving myself permission to pause?

Replacing urgency with clarity allows you to approach your day with intention instead of reaction.

Step 5: Reconnect With Purpose

Close your reset by connecting with one small intention:

  • “I will focus on one task at a time.”

  • “I allow myself to pause before responding.”

  • “I honor my energy and limits.”

Even short pauses like this, repeated throughout the day, reduce cumulative stress and increase productivity.

You don't have to do this alone.
🆓 Get started with our FREE Mental Wellness Workbook + Therapy-Themed Affirmation Cards, and take the next step toward support by finding the right therapist for you:
👉 https://www.serenepathways.com/free-offerings

📍 11800 Central Ave, Suite 225, Chino, CA
📞 909 591 5085 | 📧 Stuartkaplowitz@serenepathways.com
🌐 www.serenepathways.com

 
#Mindfulness #StressRelief #MentalWellbeing #SelfCare #QuickReset #OverwhelmRelief #MindfulMoments #TherapySupport #EmotionalBalance

Stuart Kaplowitz
Next

Understanding Stress Beyond the Obvious