As the fall season settles in, many of us feel the pressure of new routines, busy schedules, and shifting daylight. Sometimes our bodies recognize stress before our minds even catch on. By tuning into physical signals from our body, we can begin to respond with care rather than pushing through until we feel overwhelmed.

Noticing the Body’s Signals

Stress often shows up somatically—through sensations or physical patterns in the body. You might notice:

A tight jaw or clenched teeth
Shallow, quick breathing
A racing heartbeat or restlessness
Tension in your shoulders or stomach

These cues are the body’s way of letting you know it needs attention. When we ignore these early signals, stress can build until it spills over into our mood, relationships, and overall well-being. By pausing to notice and respond, we strengthen our ability to regulate emotions and feel more grounded in the present moment.

A Reset Practice: RAIN

One helpful tool is the RAIN practice, developed by psychologist and meditation teacher Tara Brach. RAIN offers a simple, compassionate way to identify our feelings and reconnect with yourself when stress arises.

R — Recognize what’s happening. Name the body cue or emotion (e.g., “my shoulders are tight,” “I feel anxious”).
A — Allow the experience to be there, without judgment. You might silently say, “This is here right now.”
I — Investigate with curiosity. Ask gently, “What is my body trying to tell me? What do I need in this moment?”
N — Nurture with kindness. Offer yourself a compassionate phrase, like “It’s okay to slow down” or place a hand on your heart as a gesture of care.

The next time you notice stress in your body, try pausing and moving through the RAIN practice. Even a few moments can shift the nervous system from reactivity to steadiness. Over time, this practice builds resilience and a deeper sense of trust in your own body’s wisdom.