Stress Reduction Activities to Kickstart Your Fall and Improve Your Mood

Stress Reduction Activities to Kickstart Your Fall and Improve Your Mood

Written by: Brielle Merchant, MHA, CHES RYT

As Fall begins, and the world continues to open up more and more during the pandemic, it could feel like it’s time to ramp up your everyday routines.

Redirect the change of pace into high vibe energy, by practicing regular self-care to reduce stress and feel good!

Public health professional and yoga teacher, Brielle Merchant, MHA, CHES RYT from shares how to do 3 wellness activities that can naturally boost your mood, while also lowering anxiety and stress.

1. Meditate

    Time estimated: 60 seconds or more

    Imagine meditation as different flavors. There is something for everyone! Regularly meditating reduces anxiety, stress, and improves brain health. Those are just a few of the health and wellness benefits.

    stress reduction activities
    Photo courtesy Well with Brielle

    Start by trying a short mindfulness exercise or guided meditation. After your meditation session, reflect by recording your experience in a journal. Write down the date and consider looking back on old journal entries. Revisiting previous journal entries is an opportunity to witness inner growth and likely find increased self-appreciation or self-love.

    Here’s a short 8 minute guided meditation to try. This meditation is perfect for attracting an abundance of love, gratitude, and positive energy.

    Close your eyes or gently start to lower your gaze
    Focusing Only on the Here and Now
    Preparing to Send Yourself Thanks + Lots of Love

    Looking for a shorter option or different intention to set? Here’s a 5 Minute Guided Meditation focused on positive affirmations for success and self-love. Brielle offers a variety of guided meditations. Check out more guided meditations and yoga by Brielle.

    2. 4-7-8 Breathing Technique

    Time estimated: Less than 60 seconds!

    In this video, Brielle shows how to practice the 4-7-8 breathing technique. It takes less than a minute to do. Try it right now!

    Inhale (via the nose) for 1, 2, 3, 4
    Hold your breath for 1, 2, 3, 4, 5, 6, 7
    Exhale (via the mouth)  for 1, 2, 3, 4, 5, 6, 7, 8
    Repeat at least once more, for a set of 2. All done! Option to repeat up to 8 times, but do not exceed 8 times in a row.

    Practice this relaxation technique at least twice a day in sets of at least 2, but no more than 8 in a row. The more regular the practice becomes, the greater the benefits and overall experience.

    3. Legs up the wall (Viparita Karani)

    Time estimated: 5-10 minutes

    Get ready to enjoy a wave of calm! This restorative yoga pose relaxes both the body and mind while aiding to relieve many health conditions like headaches, menstrual cramps (some yogis avoid this pose during menstruation, but for others like Brielle it helps with cramps!) or lower back pain. Legs up the wall yoga pose is perfect for any level of yoga.

    All you need is yourself and a wall. Option to place a bolster or blanket under your lower back for support (see video for example) or a strap around your thighs, right above your knees.

    Incorporate this pose at the end of your yoga flow, anytime during the day, first thing in the morning, or at the end of the night to welcome calmness.

    Let’s release stress and tension as we take legs up the wall!

    Watch Brielle's tutorial on how to do legs up the wall.


    About Brielle

    well with brielleHealth and wellness is Brielle's career, lifestyle and passion. Brielle holds a Masters of Health Administration and a Bachelor of Science in Public Health. She is also a Registered Yoga Teacher and Certified Health Educator who has designed health and wellness programs for world-leading organizations. With her platform, Well with Brielle, she helps people enhance their lifestyle via healthy solutions that are stress-free, fun, and effective. She offers eBooks, wellness challenges, and more, all designed to help you overcome the challenges of changing your lifestyle! She’s an avid yogi, loves crystals and whipping up nutritious meals. She even has some beautiful guided meditations for you to enjoy. Learn more about Brielle and how to naturally boost your mood via wellness at


    These statements are not intended to diagnose, treat, cure or prevent any disease. For any medical concern you should consult with an appropriately-licensed physician or other health care worker. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Full Medical Disclaimer.