Journal Yourself Stressfree 4

Well done!!! You have responded by journaling to 3 prompts so far. You are well on your way to turning journaling into a highly efficient stress-busting tool.


We all get stressed. We cannot avoid it. What we can avoid, is reacting to stress in such a way that it makes it worse. William James said, “The greatest weapon against stress is our ability to choose one thought over another.” We have the power to choose what we think and how we react to a stressor. The problem is, we often react instinctively, without thinking.


Today’s affirmation is a powerful one: “I am capable of handling any challenge that comes my way by pausing to think before I react.” Go ahead, and copy it into your journal. How are you supposed to put it into practice though?


By using your five senses to anchor yourself in the moment, you give yourself time to think and choose an appropriate reaction. In the last Journal Yourself Stressfree e-retreat, we discussed creativity. The 5-senses mindfulness exercise buys you time to put your creative problem-solving skills to work before you react.

In your journal, start by listing five things that you can see, then four things that you can feel eg your feet in your shoes, the itch on your arm, your clothes against your skin, then three things you can hear eg the traffic outside, the wind in the trees or your neighbours’ dog barking. Next take a deep breath in and list two things you can smell. Finally, list something that you can taste. If you always have a cup of coffee at your elbow, like I do, that is never a problem.


The 5 senses exercise can help you be more mindful which can significantly reduce your stress levels. By incorporating mindfulness into your interactions with other people, you can positively influence the well-being of those around you. The easiest way to do this is by listening actively when others are expressing their thoughts or feelings. Give them your full attention, maintain eye contact, and truly absorb what they are saying without judgment. This simple act can make a huge difference to someone’s day. Also, you can make a difference by communicating mindfully by choosing your words consciously, by considering the impact they may have on others. Mindful communication involves expressing yourself clearly and respectfully while being attuned to the feelings and needs of the person you are communicating with.

Hope today’s retreat was helpful! Let me know if you have time by commenting on my “Comments” Instagram post or at our Retreat to ReConnect community.

Wishing you a day free from worries!

If you suspect that you have been stressed to the point of burnout, I have created The Burnout to Breakthrough Online Retreat for you. This two-day online retreat is for you if you desperately want to stop worrying excessively, dramatically lower your stress levels, stop feeling exhausted and overwhelmed, prevent burnout AND  positively impact other people’s lives.


Please share this e-mail with anyone you think might benefit from it: