Practical Tools…

…for Managing Stress

Stress and overwhelm are inevitable parts of life, especially when we push our limits, pursue growth, and face uncertainty. Yet stress itself is not the problem—it’s how we respond to it that determines its impact.

By reframing stress, building intentional habits, and using effective tools, we can transform these experiences into opportunities for resilience, confidence, and success. This article will provide you with practical strategies to manage stress and overwhelm, helping you to embrace challenges as signals of growth rather than barriers to progress.

Step 1: Recognise Overwhelm as a Sign of Growth

Overwhelm often feels like a weight we cannot bear, leaving us stuck or tempted to shut down. Overwhelm is like a baby drifting off to sleep when overstimulated—a natural self-protection mechanism. For adults, it occurs when we’re expanding into new, unfamiliar territory.

Rather than seeing overwhelm as defeat, reframe it as a sign that you are stretching into the next version of yourself. You are growing, learning, and creating something meaningful.

Practical Tips to Manage Overwhelm:

1. Pause and Breathe: Take a moment to centre yourself with a few deep breaths.
2. Break It Down: Overwhelm often comes from the size or complexity of a task. Divide large projects into smaller, actionable steps. Ask yourself: What is the very next thing I need to do? Then focus only on that.
3. Celebrate Small Wins: Progress fuels motivation and small successes create momentum and build resilience. Celebrate each step forward—no matter how small.

Step 2: Reconnect with Movement to Calm Your Mind

Movement is a game-changer when it comes to managing stress. Physical activity affects every system in your body, reducing inflammation, regulating mood, and improving brain function.

Movement also creates a seamless loop between the mind and body, shifting you into a state of flow where stress dissipates.

Practical Movement Strategies:

1. Mindful Movement: Engage in activities that require mental focus—such as yoga, hiking, or dancing—to foster presence and joy.
2. Daily Mobility: Integrate movement throughout your day. Take walking meetings, stretch during breaks, or simply step outside for fresh air.
3. Honor Your Energy: Ask yourself: What does my body need today? If you need gentleness, take it slow. If you feel strong and energized, challenge yourself.

Movement is not just about physical fitness; it’s about creating mental clarity and emotional balance.

Step 3: Immerse Yourself in Nature for Instant Calm

Nature immersion is a proven way to regulate your stress response. Even brief exposure to natural environments can create a profound shift in your well-being.

Ways to Connect with Nature:

1. Forest Bathing: Take a mindful walk through a park, forest, or any natural space. Focus on your surroundings—the sounds, smells, and sights of nature.
2. Bring Nature Indoors: Add plants to your home or workspace. Even a small amount of greenery can positively impact your mental state.
3. Take Breaks Outside: Whenever possible, work or relax in outdoor spaces. Natural light and fresh air help reset your mind and body.

Step 4: Use Breathwork to Reset Quickly

Breathwork is one of the most effective tools for managing stress and overwhelm. Try the Physiological Sigh which can reset your nervous system in seconds.

How to Perform a Physiological Sigh:

1. Inhale gently through your nose.
2. Take a second, shorter inhale.
3. Exhale fully and slowly through your mouth.

Repeat this cycle two to three times to quickly release carbon dioxide, reduce anxiety, and calm your system. This breathing pattern has been studied extensively by Dr. Andrew Huberman, a neuroscientist at Stanford University, who found it to be one of the fastest ways to calm the nervous system.

For more on this, see Huberman’s work on breathwork and stress regulation (www.hubermanlab.com). Use it in moments of overwhelm, stress, or when you need a quick mental reset.

Step 5: Shift Your Perspective on Stress

Stress is not inherently harmful. On the contrary, moderate stress can be empowering and adaptive. Athletes experience positive stress in the form of pre-game jitters, which sharpen focus and prepare the body for action. Similarly, tolerable stress can build resilience when buffered by healthy relationships, rest, and support.

Reframing Stress:

• See stress as energy you can use to move forward.
• Remind yourself that it is normal to feel overwhelmed when stepping into something new.
• Use stress as a signal to pause, reset, and take small, intentional steps toward your goals.

Final Thoughts: Build a Resilience Toolkit

Overwhelm and stress do not need to hold you back. By recognising overwhelm as a sign of growth and pairing it with practical strategies like breathwork, movement, and nature immersion, you can transform these experiences into opportunities for resilience and confidence.

Your Stress Resilience Toolkit Recap:

1. Reframe Overwhelm: Recognize it as a sign of growth and progress.
2. Movement: Engage your body and mind through mindful, joyful activities.
3. Nature Immersion: Step outside or bring nature indoors to reset your nervous system.
4. Physiological Sigh: Use breathwork to calm your body and mind quickly.
5. Celebrate Small Wins: Break tasks into manageable steps and reward your progress.

Remember, stress is not your enemy. It is a natural part of growth & expansion. By shifting your perspective & equipping yourself with the right tools, you can face life’s challenges with clarity, strength, & grace.

Main – Photo by David Garrison