Stress as a Storm


Welcome to the ‘Stress as a Storm’ mindfulness technique, a simple but powerful method to help you quiet your mind and manage your more intense emotions. This technique involves picturing your thoughts and emotions as a storm. This allows you to observe the intensity of them whilst not getting overtook by them. This practice can help you become more present and grounded, reducing stress and anxiety and improving your overall well-being.


  1. Find a Quiet Space: Choose a quiet and comfortable space where you won’t be disturbed. Sit or lie down in a relaxed position.
  2. Take Deep Breaths: Inhale deeply through your nose, hold for a moment, and exhale slowly through your mouth. Repeat this a few times to help calm your mind and relax your body.
  3. Picture Your Stress as a Storm: Close your eyes and visualize your stress as a storm. Imagine the chaotic elements swirling around – the winds of worry, the clouds of tension, and the lightning of anxious thoughts.
  4. Identify the Elements: Take a moment to identify specific stressors. Picture them as distinct elements within the storm – each one contributing to the turbulence.
  5. Imagine a Calm Oasis: Now, visualize a calm oasis at the center of the storm. This could be a serene beach, a peaceful meadow, or any place that brings you a sense of tranquility.
  6. Focus on the Calm Center: Direct your attention to the calm center and feel the contrast between the stormy chaos and the peaceful oasis. Picture yourself stepping into this serene space.
  7. Engage Your Senses: Engage your senses in the visualization. Feel the warmth of the sun, hear the soothing sounds of nature, and breathe in the fresh, calming air.
  8. Release Stress to the Storm: As you stand in the calm oasis, imagine releasing your stressors into the storm around you. Watch them dissipate and be carried away by the winds, leaving you in a state of peace.
  9. Stay in the Calm Oasis: Spend some time enjoying the tranquility of the calm oasis. Allow yourself to fully experience the relaxation and relief in this safe space whilst allowing yourself to feel the emotions caused by the storm.
  10. Return Slowly: When you’re ready, slowly bring your awareness back to the present. Open your eyes and take a moment to appreciate the shift in your mental state.

If you enjoyed this practice and would like to have a copy in the form of a worksheet. Please feel free to download a copy by pressing the download button.

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