Because you can’t plan stress, and I’ve been known to take it out on my husband a time or two! Seriously though, stress can be so unpredictable, and it's taken me years to develop the tools to respond to stressful moments it in a more mindful way (not always, but I'm a work in progress!). I’ve found having an arsenal of quick ways to handle stress has me feeling much less reactive in my response, and how I handle overwhelming situations. As much as a self-care day or hot bath would be ideal, that’s usually not an option in the moment.
Here are nine quick tools I use to handle stress in the moment.
1. 4-7-8 Breathing
This one has been a game changer for me to help relax my nervous system. Here’s how it works: breathe in for 4 seconds, hold the breath for 7 seconds, and exhale for 8 seconds. Repeat four times and feel that calm wash over you. I also like to do this in bed when I’m having trouble sleeping.
2. Stretch
Truly, anything counts. If you’re at work or in public, do some side bends, roll your neck and shoulders, touch your toes. If you’re at home, do a couple downward dogs with deep breaths, or some cat-cows. Connect with another part of your body for just a moment, and get that energy flowing. It’s amazing how much stress we carry in our body, and the release can help ease tension physically and mentally.
3. Fresh Air
Nature is so healing. Haiden and I go on a lot of walks, and every single time I feel a new rush of positive energy when we’re out and about. Even if we don’t have time for a walk, rolling down the window, or just stepping out the front door for a minute also helps to calm me when I'm stressed.
4. Meditate
You knew this was coming, but I swear by it and will continue to spread the word. I’m talking a quick 3-5 minute meditation to re-center yourself. I love guided meditations, and have a few short ones bookmarked in the Insight Time app so I can easily access them when I’m tight on time and need some grounding.
5. Dance
Blast your favorite song and just freaking let loose! I always end up on Whitney Houston, Biggie, Missy or Lizzo.
6. Repeat a Mantra
It doesn’t have to be anything profound, just a word or phrase that helps shift your mindset or perception of a stressful situation. I like “this too shall pass” and “I’m in charge of how I respond to stress,” and repeat five times with deep breaths.
7. Call a loved one
Just to say hello and tell them you love them, or to talk through how you’re feeling. I find this to be a big one for me, especially when I’m alone all day with Haiden. The people who know us best tend to know how to brighten our day and make us smile, and smiling always helps to shift my perspective.
8. Gratitude
Take a couple minutes to identify three things you’re grateful for. Some days they’re deep and profound, other days it’s “I woke up today with a roof over my head.” It doesn’t matter what you’re thankful for, redirecting your energy to something positive will help you put your stress into perspective.
9. Hydrate
When we’re stressed we often forget to nourish ourselves. Get up and have a big glass of water, I feel more energized almost instantaneously and there’s something about how refreshing water is that calms me.
I hope you find one or two of these suggestions helpful the next time you find yourself in a stressful situation. There’s no way to completely eliminate stress in our lives, but I do find comfort in knowing that I am in control of how I respond to stressful situations, and I have tools that will help me step back and react more mindfully. I would love to hear any other suggestions you might have!
