How to Find Your Inner Calm

Life is stressful for women (particularly moms)…so how do we find calm in the midst of it all?  Whether you are juggling a return-to-work situation, navigating a hybrid work-from-home or are already operating as a self-employed well-oiled machine, time is limited and stress seems limitless.

As a community of expertly trained freelance social media managers (majority moms and/or caregivers), what better source to learn how to de-stress then from one of our own: an accomplished self-employed communications professional (and caregiver herself), Yvelette Stines?

We recently had the pleasure and privilege of Yvelette leading a professional development session for Hay There INsiders where she shared a proven path of 5 Mindful Ways to Find Your Inner Calm.

Meet Hay There INsider, Yvelette Stines

Yvelette is the author of 6 books; she is an accomplished health and wellness writer, and experienced communications strategist.  She works hard to achieve mindfulness in every day — and she brings her passion, experience and perspective to clients in the wellness space. Yvelette Stines

One of the ways she works with clients today is as a PR professional, copywriter and a social media content strategist.  Yvelette uses her writing strengths to generate effective social media content and holistic communications strategies.  It can be difficult to quickly learn ” the wellness space” making her authentic connection a tremendous asset for any client looking to bring their story to life so they can share it with the world.

Not only can Yvelette help her clients nail their PR, copy, and social media objectives as a communications strategist, but she brings value to our INsider community by helping us women find practical ways to find our inner calm.  So we are sharing what Yvelette shared with us.

How Freelancers  Can Reduce Stress:


If you’re not fully aware, there are two kinds of breathing: Chest breathing and abdominal breathing. Chest breathing is the kind we commonly do when we’re stressed out, anxious, or in pain — and it doesn’t help our situation. Chest breathing is shallow, where our shoulders rise and only the chest expands (which brings less oxygen into our blood, hurting digestion, and increases our heart rate and tenses our muscles).

On the other hand, abdominal breathing is when we relax the belly and take slow, deep breaths. Kind of like what newborn babies do, and how we breathe when we sleep. It feels like a balloon is gently expanding with each breath and falling back down with each breath out.

This is what we want to do to gain benefits: Like reducing toxins, increasing oxygen supply to the blood, increasing mood, and releasing tension and stress.

So, how will you incorporate intentional, deep breathing into your days and week?

Here’s one option: the 5x5x5 breathing exercise.

  • Take a deep breath and inhale for 5 seconds.
  • Hold your breath for 5 seconds.
  • Exhale for 5 seconds.

Repeat that three times (as many times throughout the day as works for you).


Mindfulness is the practice of awareness. Which, you may say you’re “over aware” of everything going on…but this goes deeper. Mindfulness is focusing on being intensely aware of what you’re sensing and feeling in the moment, without interpretation or judgment.

Mindfulness involves breathing methods, guided imagery, and other practices to relax the body and mind to help reduce stress — so that you’re full attending to what’s happening, to what you’re doing, and to the space you’re moving through.

How can you incorporate mindfulness into your day and week?

If you’re just starting out, try tapping into your senses. If you’re a bit more advanced, try it again with an open mind — because sometimes going back to basics is getting it right due to experience.

Here’s an exercise to try:

Take a deep breath and ask yourself:

  • What are 3 things I can hear?
  • What are 3 things I can see?
  • What are 3 things I can feel?
  • What are 3 things I can smell?
  • What are 3 things I can taste?

Think of these answers to yourself slowly, one sense at a time. It’s impossible to do this exercise and not be mindful in the present moment.

For daily mindfulness practice, try to:

  • Focus on one task at a time
  • Simplify your tasks
  • Listen to frequency sounds
  • Pomodoro Technique (a popular time management technique)

Try these throughout the week and see what happens!


Exercise for inner calm is more than just working out to lose weight or get fit. It’s about creating mindful moments (you know how you can zone out when you’re on the treadmill, right?!), moving daily, and reducing stress.

But…maybe you don’t really want to get into an exercise regime at the moment. This is about self-care, though! So, start with the basics, going at it with a different mindset. Find some new exercises and make a pact with yourself to continue and challenge yourself.

How will you incorporate exercise into your week? (Once you consult your doc before starting new exercise, of course!)

Sometimes it starts with a purposeful brisk walk. Or bike ride. Whatever fits into your life!


We’ve heard about “wellness” — but what does that really mean?

It’s about creating rituals to keep you well and get centered (focused, etc.), like:

  • Stretching/yoga/exercise
  • Journaling/gratitude/affirmations
  • Breathing/meditation/prayer
  • Positive messages/podcasts/devotionals

Wellness is also about eating; about being aware and intentional about how you’re feeding and nourishing yourself.

It’s also about self-care: The things you do to take care of yourself…mind, body, and soul. Reading, talking, journaling, breathing, spa time. Things that make you feel good and better yourself.

How will you incorporate wellness practices into your week?

Take it one step at a time — becoming aware of things you are doing to promote wellness leads to more opportunities!


If we’ve learned anything these past two years, it’s how much community matters.  And not the kind of community that comes from a follower count.   We all need to know we are not alone, and doing what we can do create a community helps us find our inner calm.  This is a key focus of ours at Hay There Social Media with the INsider community.  We are a community of freelance social media professionals supporting each other at the various phases of our entrepreneurial journey.  As we say “we may work for ourselves, but not BY ourselves.”

Here’s how you can create community according to Yvelette’s wisdom:

  • Create a strong support system
  • Schedule time to connect with others
  • Join support groups
  • Find a class or workshop
  • Reconnect with someone you haven’t spoken with

What will you do to create community in your life this week?

Even if it’s virtual, it’s still connecting. And when you can do that in person, even better!

Connect with Yvelette and find your calm

Follow Yvelette on Instagram to learn more about mindfulness and wellness (and check out her wellness wheel and sound healing — did you know there are different frequencies to listen to that help to remove pain, liberate you of fear and guilt, awaken intuition, and more?!)

If you are looking for a seasoned communications professional in the wellness space with social media experience, contact her today.

And for any business looking for the right social media manager, check out how the INsider community members can help you today.

If you are a woman looking to learn how to start and run your own social media marketing business and be a part of a supportive community that includes women like Yvelette Stines, learn more about our Hay There INsider training and contact us today!

Emily A. Hay

Founder & Instructor at Social Media Manager Training Courses
Creator of flexible work opportunities for moms since 2009 | Shared our journey in FAIR PLAY Documentary by Reese’s Hello Sunshine based off Eve Rodsky’s book 🎥 | Work+Life Integrator 👩‍💻 👧 👧

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