Managing Stress: Finding Your Lokahi in a Chaotic World

Dr. Jennifer Langley
Mar 3, 2025
3 min read

Stress is like the ocean’s tide—sometimes it rolls in gently, other times it crashes over us like a powerful wave. It can creep into our daily lives, affecting our thoughts, emotions, and even our bodies. Whether it’s work pressures, family responsibilities, financial concerns, or the unexpected twists of life, stress can leave us feeling weighed down, disconnected, and exhausted.

But stress doesn’t have to control your life. At Mana Wellness, we believe in a holistic approach to stress management—one that honors lokahi (balance) between mind, body, and spirit. With the right tools, you can navigate life’s rough waters with more clarity, strength, and peace.

Understanding Stress: The Mind-Body-Spirit Connection

In Hawaiian culture, we recognize that everything is interconnected. When stress takes over, it doesn’t just affect your thoughts—it ripples through your entire being, just like a storm rolling through the ocean. Common signs of stress include:

Racing thoughts or constant worry
Tension headaches, muscle tightness, or stomach discomfort
Irritability, frustration, or feeling emotionally drained
Trouble sleeping or waking up feeling exhausted
Difficulty concentrating or making decisions

When stress builds up without relief, it can take a toll on your physical and mental health. But just as we can’t stop the ocean waves, we can learn how to ride them, finding ways to calm the mind, ease tension in the body, and reconnect with our inner mana (power).

Action Steps to Manage Stress and Restore Lokahi

1. Slow Down and Breathe (Ha: The Breath of Life)

Our ha (breath) is sacred—it is the foundation of life and a powerful tool to calm the mind and body. When stress takes hold, our breath often becomes shallow and quick, keeping us in a state of tension.

Try this simple Ocean Breath Exercise:

Inhale deeply through your nose, feeling your belly expand like the rising tide.
Hold for a moment, letting your body absorb the calm.
Exhale slowly through your mouth, like waves retreating from the shore.
Repeat for a few minutes, focusing on the steady rhythm of your breath.

This practice sends signals to your nervous system that you are safe, helping to shift from stress to relaxation.

2. Recenter Your Thoughts

When stress takes over, our minds can spiral into worst-case scenarios and endless to-do lists. Bringing awareness to your thoughts can help break the cycle.

Write it down. Journaling helps release built-up tension and organize your thoughts.
Use the 5-4-3-2-1 grounding technique. Name five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste. This brings you back to the present moment.
Ask yourself: Is this stressor within my control? If yes, create a plan. If not, practice letting go.
By shifting your perspective, you can reduce stress and regain clarity.

3. Move Your Body, Release the Tension

Stress often gets trapped in the body, creating tight shoulders, headaches, or an overall feeling of heaviness. Movement is a powerful way to release tension and restore energy.

Take a walk outdoors. Let the ʻāina (land) ground and refresh you.
Stretch or do yoga. Flowing movements help release physical and emotional stress.
Dance or shake it out. Movement doesn’t have to be structured—just get your body moving!

Like the ocean’s tide, movement helps energy flow through your body, preventing stress from becoming stagnant.

4. Connect with Nature and Malama (Self-Care)

In Hawaiian culture, nature is a source of healing. Whether it’s the salty ocean breeze, the warmth of the sun, or the grounding energy of the earth, spending time in nature can help ease stress and restore balance.

Stand barefoot on the grass or sand. Feel the connection to the ʻāina and let it recharge you.
Listen to the ocean, wind, or birds. Let nature’s rhythms soothe your mind.
Practice malama (self-care). Take time for yourself—whether it’s a warm bath, a quiet moment with tea, or simply resting.

Caring for yourself is not selfish—it is necessary for maintaining lokahi in your life.

Find Your Calm: You Don’t Have to Navigate Stress Alone

Stress may be a part of life, but it doesn’t have to control you. By slowing down, breathing deeply, recentering your thoughts, and honoring your body’s needs, you can restore your balance and move through life with greater ease.

If stress has been overwhelming you, we’re here to help. At Mana Wellness, we work with you to create a personalized plan to manage stress, build resilience, and reclaim your mana.

Let’s talk. Schedule a free discovery call with Dr. Jennifer Langley or one of our therapists today, and take the first step toward a calmer, more balanced life.

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