With Hurricane Irma visiting us in September and then Hurricane Maria affecting the island of Puerto Rico just a couple of weeks later, it was a hectic month to say the least. Tensions ran high, and people were stressed.

I think we can safely assume that at some point in the preparation process, during the hurricane or in the recovery period, we were all overwhelmed, worried or anxious. We all know what that looks and feels like: Your heart races, breathing is shallow and quick, and millions of thoughts scramble in your mind. While this is completely normal, and a typical reaction to stress, it is certainly not pleasant. In addition, our normal stress response does not allow us to be our most efficient and creative self.

Last month brought most of us face to face with a heightened version of stress, which leads us to think: What do we typically do when in the midst of a stressful situation? What if applying your mindfulness techniques can help you better manage what you are facing?

When dealing with these unusual challenges this past month, I was able to notice how a mindfulness practice or even the intent to practice it has helped me better manage both everyday stress and situations resulting from the norm. Next time you’re feeling anxious, stressed or panicked, here are some simple steps to come back to a more centered version of yourself:

1. Recognize and acknowledge your current state of mind.

While most of us are feeling stressed or facing an emergency, we probably do not even realize it. Our thoughts and physical stress responses run amok and get the best of us. Just being able to stop and recognize how we are feeling can help us come back to the present moment and better handle whatever we are facing.

2. Let the emotion be.

Regardless of the emotion you are experiencing – anger, panic, confusion, or maybe a feeling you can’t name – just let it be and flow. We tend to think we need to stop an unwanted feeling and block it. Our reflex is to believe we’ll control it better if we stop it. But the truth is, we can’t stop ourselves from feeling or thinking. So a more mindful way to handle it is simply to notice it, check in with how it feels in your body and remain aware of it. Typically, the reward is that we are able to return to our “normal” state more quickly.

3. Breathe.

Just as your breath becomes short, shallow and quick when you are stressed, you can help calm yourself by actively focusing on your breath. Stopping for a minute to breathe fully and deeply will do wonders for your state of mind.

Rest your mind on the stream of air as you breathe in and out. Breathe slowly and deeply and try to fill your lungs a little more than usual. Ideally, you want to breathe through your nose, since breathing through the mouth triggers the “fight or flight response,” and that’s not what you want in the moment. By doing this, usually anxiety will decrease and your mind will be more calm and focused.

4. Take a mindfulness break.

When we are under stress, we usually forget to take a break. We are in “get it done” mode, running around and constantly trying to do something. But no matter what you do, you need to take breaks to operate well, otherwise your mind burns out.
Try to find a moment of rest. If you pay attention, you always will find short times when you can practice mindfulness even in the midst of chaos. These are usually very short: a few seconds, a few minutes at best, but they will make a tremendous difference if you use them well.

5. Enjoy the silence.

Our minds are always busy and even more so when dealing with a difficult situation. The constant chatter can certainly keep us from accessing our most clear-headed thinking and problem solving. Even if a conversation is going on, try to refrain from talking and try to listen instead. This is a great way to gain more clarity and balance when you feel stressed out.

6. Commit to a regular mindfulness practice.

The more you train your mind to ground and focus on the present moment in the predictable environment of your everyday life, the easier it will be to practice mindfulness during tough circumstances. Give yourself daily chances to sit, breathe and practice meditation, prayer, breathing exercises or your favorite practice.

After a while, this will be a no-brainer: Whenever the going gets tough, your mind will automatically switch to a more mindful and relaxed mode and help you show up as the best version of yourself.