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Mindfulness-Based Stress Reduction

By: Holly L. Roche, MS, LMT, Integrative Therapies

In the 21st century, we all lead fast-paced lives and often have little “down time” to recover from our stress, whether it’s the day-to-day stuff or the big unexpected stuff. Learning to cope with that stress isn’t easy. It takes commitment, and it takes consistency. Stress is thought to play a part in 60-90% of disease, so the time you invest in stress management can have a big payoff in terms of your overall health and happiness. Here are some easy tips to get you started.

  • Meditation, prayer or journaling is a great way to spend quiet time with you inner thoughts.

  • Try some gentle movement. Walk or stretch gently for a few minutes each day. Wear clothing that is comfortable and allows you to move.

  • Choose to keep a positive outlook. Not everything is a disaster! Remember to be grateful for the gifts you have in your life.

  • Find time to laugh every day. Surround yourself with the people and experiences that bring you joy. Tell a joke or look at funny videos on the internet. Laughter actually changes your biochemistry in a way that promotes relaxation and health.

  • When you need to find calm in the middle of the storm, take a slow, quiet breath and simply pay attention to it. Mindful attention to something we usually do automatically can be deeply relaxing.

  • Practice!! Remember, learning to cope with stress takes commitment and repetition - just like going to the gym. Spend just a little time every day learning new habits for coping with stress and soon you will find it easier and easier. 

Wentworth-Douglass is offering a Mindfulness-Based Stress Reduction Introdcutory Course on February 16 and a Mindfulness-Based Stress Reduction 8-Week Course starting March 1. 

For more information, contact Holly Roche, Integrative Therapies, at or (603) 740-2649

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