Practical Mindfulness Exercises for Stress Relief, Anxiety, and Depression

In this episode of Giving Voice to Depression, Dr. Barbara Moser—a retired physician and suicide prevention advocate—guides us through practical, evidence-based mindfulness and self-compassion techniques.

These simple yet powerful exercises can help you calm your nervous system, lower stress, and create space for resilience when depression or anxiety feels overwhelming. From mindful breathing to self-soothing touch and emotional naming, Dr. Moser shows how small, daily practices can make a meaningful difference in mental health and emotional stability.

If you’re looking for accessible, real-world tools to manage stress, depression, and anxiety, this episode is a compassionate place to start.

Primary Topics Covered:

• What self-compassion really means and why it improves mental health
• How mindfulness helps regulate emotions during times of stress
• Breathing techniques to calm the nervous system and reduce anxiety
• Using longer exhalations to reset during difficult moments
• The role of soothing touch in emotional regulation and grounding
• Naming emotions to create space and reduce overwhelm
• Why practicing mindfulness and self-compassion supports suicide prevention
• Practical ways to weave these exercises into daily life

Episode Timestamps:

00:00 – Introduction and welcome

01:34 – Why this season focuses on mental health during the pandemic

02:44 – Guest introduction: Dr. Barbara Moser

03:05 – What self-compassion is and why it matters

04:33 – How self-compassion helps with depression and anxiety

05:17 – The definition and power of mindfulness

06:26 – Using mindfulness in unpredictable times

07:37 – Combining mindfulness and self-compassion for coping

08:09 – Dr. Moser shares her personal struggles and tools

09:22 – Choosing mindful actions when feeling overwhelmed

09:59 – Guided breathing exercise for grounding

12:08 – The science behind longer exhalations

12:53 – Using soothing touch for self-care and comfort

14:52 – Practicing self-care as a way of meeting, not erasing, emotions

15:34 – Naming emotions to increase resilience

16:35 – Closing reflections and gratitude

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