Are you heading back to school? Starting a new position or job? Struggling with getting back into a routine after summer break? It doesn’t have to be stressful or time consuming. Let me give you some helpful research-based pointers as the goal isn’t to just “cope” but to keep your mind and body in a sustainable, healthy rhythm.
1. Physical Practices (Body Calms the Mind)
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Mindful breathing: Try box breathing (inhale 4 sec, hold 4, exhale 4, hold 4) to slow your nervous system. This is a common breathing technique encouraged in meditation and yoga.
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Stretch or walk breaks: 5–10 minutes every 90 minutes helps prevent “cognitive fatigue.” Getting your body moving is a gift to self-care.
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Progressive muscle relaxation: Tense and release each muscle group from toes upward — lowers muscle tension linked to stress. You can do this just about anywhere.
2. Mental Shifts (Reframe and Prioritize)
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Brain dump → sort: Write everything on your mind, then separate into “urgent,” “important,” and “later.” This couples your To Do list with a time line. Having a time line is KEY for time management and successful accomplishments.
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Time blocking: Schedule focused work + recharge periods, instead of reacting to interruptions.
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One-thing rule: When overwhelmed, commit to completing one small task to regain momentum.
3. Sensory & Creative Outlets:
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Music therapy: Listen to instrumental or binaural beats for calming effect.
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Art or journaling: Channel stress into drawing, painting, or expressive writing.
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Nature exposure: Even 10 minutes outside lowers cortisol levels.
4. Relationship Support
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Vent safely: Share with a friend, therapist, or support group to prevent emotional bottlenecking.
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Ask for micro-help: Delegating small tasks keeps your schedule from imploding.
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“Co-working”: Sit with a friend while working; social presence can lower stress hormones.
5. Nervous System Regulation Habits
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Morning grounding: Before screens, do one calming ritual — tea, slow breathing, or gratitude.
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Consistent sleep window: Same bedtime/wake time improves emotional resilience.
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Digital boundaries: Turn off non-essential notifications; create “offline” zones.
Some of my clients find it helpful to have an entire day without screens: “No Screens Sunday”
Bonus: The 5-5-5 Reset for Overwhelm
When you feel the “stress spiral”:
5 breaths — slow and deep.
5 senses — notice one thing for each sense.
5 minutes — step away, stretch, drink water, or do something unrelated to work.
I would love to help build these coping strategies with you to help keep your mind and body in a sustainable healthy rhythm while dealing with life’s daily stressors. Please feel free to contact me:
Casye LeRay, LPC Associate
(under the supervision of Beth Clardy Lewis, LPC-S)
817-694-5939 (call or text)
casye@vervewell.org
P.S. GumBeaux (the amazing) therapy dog is available for our sessions upon request. But no problem if you’d prefer not.
Casye LeRay, LPC Associate, under the supervision of Beth Clardy Lewis, is a licensed professional therapist associate at Vervewell Counseling in Fort Worth, TX, specializing in therapy for adolescents (10+), teenagers (13+), and young adults. With a background in both education and counseling, Casye offers flexible after-hours, weekend, and telehealth appointments to accommodate busy schedules. Based in the Near Southside District, she uses Cognitive Behavioral Therapy (CBT) and Solution-Focused Therapy to empower clients in setting healthy boundaries, managing stress, and strengthening coping mechanisms while building a positive sense of self.
