Mastering Mental Space: How to Detach, Reflect, and Take Control

Resilience Starts with Boundaries—How to Step Away from Stress Effectively

The Power of Pause: How to Create Mental Space in Stressful Moments

I was working nights this past week, something that I am still getting used to. I am usually ready for going in in mornings and getting out in the afternoon. I was also balancing between a few positions at work it made me feel good that I could work different spaces confidently, and also be at service more for my employer.  

So work going a little bit side ways at this point I also was not getting along well with my boss. For some reason I think it is partly due to the fact I showed up this given day without a full nights a sleep under my belt. I don't know about you but when I  do not get my proper rest I can be a handful in any situation. You mix that with I was working alone and oh, having expectations, you're bound for failure. Or at least a headache and probably going to piss someone off. 

I can usually crush grapes and make the day go well even with a lack of sleep and on the position I didn't care for all that much except for this one fact: Expectations. 

Yes, I said expectations. Expectations are a funny thing. Holding onto rigid expectations can really trip you up when life throws you curve-balls. If you're so set on how things should be, you might miss out on what is, and that can lead to a lot of unnecessary frustration and even suffering. When you can't accept that things don't always go according to plan, you might struggle to adapt, find solutions, or even see the good in a situation. It's like trying to fit a square peg in a round hole – the more you force it, the more resistance you'll encounter, and the more likely you are to get stuck and miss out on other possibilities.

Imagine you're in the middle of a frustrating situation – maybe a tense conversation, a project gone sideways, or even just a wave of overwhelming emotions. Your natural inclination might be to react immediately, to fire off a response, or to get swept away by the feeling. But what if you could create a little pocket of Space right there? Instead getting stressed out, start by identifying stressful situations as an opportunity for growth. All about growth Mindset. Seize the day. 

This "Space" isn't a physical place, but rather a mental and emotional pause. It's the moment you consciously choose not to react on autopilot. It's like hitting the pause button on your internal movie reel. In this Space, you gain the opportunity to observe what's happening – both externally and within yourself – without judgment.

The day and moment I was speaking of I was at work and didn't have a full nights rest, I started to get irritated and then my boss and I weren't clicking at all this day, we were actually starting to but heads. On top of that my co-workers started getting on my case and it was at this moment my mind started to downward spiral and go down the rabbits hole of resentment, low self-esteem, worrying, thinking I am not going to get through this. It's moments like these when I come to a conclusion that okay I know that I am going through a rough patch, but there are some things I can do that will help me re-focus and take the pressure off. 

First thing I need to do is identify the stress and not cause for panic. I will always have moments like this when someone tells me no to Something or I am stressed out. The best way I can describe it is pausing when agitated. Something I like to do is take a few deep breaths and say a quick serenity prayer. This helps me come to term with okay, I'm in this position now but if I can accept that this is how it is now, I can be open to being at service and remembering that I'm a great person and someone who enjoys helping others.

Think of it like this: when a ball is thrown at you, you have a few options. You can flinch and get hit, you can swing wildly, or you can take a step back, observe its trajectory, and then choose a more skillful way to respond. Creating Space is that step back.

Let's face it, to every cause their is an effect. If I respond in a hatred way or out of spite, we all know I am going to feel like shit later in the day and screw up my whole day, night, week. Believe me I have been there where I let one little situation get the best of me. So remembering how I can make things worse should always be at the forefront of your response in any situation. 

A mentor of mine always tells me that no matter what you go through only you can come to the conclusion you are having a bad day. No one else should be able to make you have an emotional day except you. He tells me to accept what is happening around me and do the next right thing. 

Mental well-being tools can be incredibly helpful in cultivating this Space. Practices like mindfulness, even a few deep breaths, or a moment of quiet reflection can create that crucial gap between the trigger and your reaction. This Space allows you to:

• Gain Perspective: Instead of being consumed by the immediate frustration, you can step back and see the situation more objectively. Is it really as catastrophic as it feels in the moment?
• Choose Your Response: Instead of reacting impulsively, you have the chance to consider your options. What would be the most helpful, constructive, or kind way to proceed?
• Manage Your Emotions: That pause allows intense emotions to dissipate slightly, preventing them from completely dictating your actions or words.
• Tap into Wisdom: In the quiet of that Space, you can access your inner wisdom and values, guiding you toward a response that aligns with who you want to be.

Creating Space isn't about suppressing your feelings or pretending things don't bother you. It's about giving yourself the gift of a moment to breathe, to observe, and to choose a more intentional and skillful way of navigating life's inevitable bumps in the road. It's in this Space that you reclaim your power and move from being reactive to being responsive.

The title of this article is Creating Space. No, not physically in some type of space in your house. Creating Space between you and your next action or even sometimes like this situation I speak of Creating Space between you and your next thought or word to someone important. 

Taking a mental time-out when stress and resentment start creeping in is essential for regaining clarity and emotional balance. Here are some powerful strategies to create space between yourself and a stressful situation:

1. Physical Distance = Mental Distance If possible, step away from the situation—even for a few minutes. A quick walk, changing your environment, or simply moving to another room helps reset your mindset.

2. Breathwork for Instant Calm Try the 4-7-8 breathing technique:

• Inhale deeply for 4 seconds

• Hold for 7 seconds

• Exhale slowly for 8 seconds

This regulates stress hormones and shifts your nervous system into a relaxed state.

3. Journaling to Release Resentment Write down what’s causing frustration—without filtering. Getting thoughts out on paper creates mental space and helps you process emotions instead of storing them up.

4. Listen to Music That Shifts Your Mood Music taps into emotions instantly. Choose calming instrumental tracks or empowering songs that shift your mindset away from negativity.

5. Set a Mental Boundary Tell yourself: "I choose not to carry this stress right now." Visualize yourself placing the issue on a shelf for later. This creates instant mental relief without ignoring the situation entirely.

6. Shift Focus with a Quick Physical Reset Doing 10 jumping jacks, stretching, or light exercise interrupts negative thought patterns and increases dopamine and serotonin (your feel-good hormones).

7. Mindfulness & Grounding Ground yourself in the present moment using the 5-4-3-2-1 method:

• 5 things you see

• 4 things you touch

• 3 things you hear

• 2 things you smell

• 1 deep breath

This pulls your mind away from stressful thoughts and back to reality.

Overwhelmed? 7 Ways to Step Back, Reset, and Regain Clarity

7 Powerful Ways to Improve Mental Health & Reduce Anxiety

Stress and anxiety can feel overwhelming, but the good news is that small, intentional changes can make a huge difference in your mental well-being. Whether you're dealing with daily stress or long-term anxiety, these science-backed strategies can help you regain balance and feel more in control.

1. Prioritize Sleep for Mental Clarity

Lack of sleep increases stress hormones and makes anxiety worse. Aim for 7–9 hours of quality sleep by: Creating a bedtime routine,  (no screens 1 hour before bed)  Keeping a cool, dark sleep environment, Using relaxation techniques like deep breathing before bed.

2. Practice Mindfulness & Meditation

Mindfulness helps you stay present and reduces overthinking. Even 5–10 minutes of meditation daily can: Lower cortisol (stress hormone) levels, Improve emotional regulation, Increase focus & mental clarity

Try guided meditations or simple breathing exercises like box breathing (inhale for 4 sec, hold for 4 sec, exhale for 4 sec).

3. Move Your Body—Exercise is Medicine

Physical activity boosts mood by releasing endorphins (feel-good hormones). Even 20–30 minutes of movement can: Reduce anxiety symptoms, Improve sleep quality, Increase self-confidence

Try walking, yoga, strength training, or dancing—whatever feels good!

4. Reduce Sugar & Eat Brain-Boosting Foods

Excess sugar can increase anxiety and cause mood swings. Instead, focus on:  Healthy fats (avocados, nuts, olive oil), Protein-rich foods (salmon, eggs, beans), Complex carbs (quinoa, oats, sweet potatoes)

A balanced diet stabilizes blood sugar, reducing stress and improving focus.

5. Set Boundaries & Reduce Overwhelm

Constant stress from work, relationships, or social media can drain mental energy. Protect your peace by: Saying no to unnecessary commitments, Taking breaks from social media, Creating time for self-care

Boundaries help you prioritize your well-being without guilt.

6. Journaling for Emotional Release

Writing down thoughts reduces mental clutter and helps process emotions. Try: Gratitude journaling (list 3 things you’re grateful for daily) , Stress journaling (write about what’s bothering you & solutions) , Future vision journaling (set goals & visualize success)

Journaling creates mental space and helps you gain perspective.

7. Connect with Supportive People

Isolation worsens anxiety, while connection boosts resilience. Strengthen relationships by: Scheduling time with friends & family, Joining a supportive community, Seeking professional help if needed

Talking about struggles reduces emotional weight and reminds you that you’re not alone.

Final Thoughts: Small Steps Lead to Big Changes

Improving mental health is a journey, not a quick fix. Start with one or two strategies, and gradually build habits that support your well-being. Your mind deserves care just as much as your body does!

What’s one small change you can make today to reduce stress?