Calming the Storm: My 3 Favorite Tools to Combat Stress & Overwhelm in the Moment

Life can be overwhelming, and stress is an inevitable part of the human experience. When you find yourself caught in the storm of stress and anxiety, it’s crucial to have a toolkit of effective strategies to regain control and find calm. I’m excited to share with you today my tried and true, 3 most favorite tools that can help you navigate those stressful moments and shift your body from the fight or flight stress response to a state of calm, clear, and collected.

Deep Breathing: Harnessing the Power Within

One of the most accessible and effective tools for managing stress is deep breathing. At this point, we’ve all heard this one, but I challenge you to actually try it! It’s not just a simple act – it’s a profound way your body was designed to consciously change and regulate its physiology. When stress hits, the sympathetic nervous system kicks in, triggering the fight or flight response including stress hormones that begin to surge throughout the body. Deep breathing activates your parasympathetic nervous system, sending a conscious message to your body that you are safe and promotes a sense of calm and relaxation.

Try this: Inhale deeply through your nose, allowing your diaphragm and belly to expand fully, and exhale slowly through your mouth. Focus on the rhythm of your breath, and with each exhale, visualize stress leaving your body. Repeat until you feel a sense of calm washing over you.

Shake it Out, Taylor Swift Style

As Taylor Swift wisely suggests, when you feel the weight of stress on your shoulders, shake it out! Physical movement is a unique and effective way to release built-up tension and stress hormones in your body. Shake your arms, hands, legs, and feet vigorously, allowing your body to physically let go of stress and allow the hormones to dissipate.

Try this: Find a private space, stand up, and start shaking your body as if you’re shaking off water. Play music if you’d like! Feel the tension dissolve with each shake. It’s a simple yet surprisingly effective technique to shift your energy and bring a sense of relief.

EFT (Emotional Freedom Technique): Tapping into Calmness

EFT, or tapping, is a powerful technique that combines acupressure with positive affirmations to communicate with your body on a subconscious level. By tapping on specific meridian points, you can interrupt the stress response and promote a sense of calm and balance. You can find my full article on EFT Tapping here for more info and DIY exercises!

Try this: Identify the source of your stress, name the emotion and rate its intensity on a scale of 1-10. Create a setup statement acknowledging the issue while affirming self-acceptance. For example, “Even though I feel [negative emotion], I deeply and completely accept myself.” Tap on the designated points while repeating the setup statement, then reassess your stress level. Studies have shown that many people find a significant reduction in intensity after completing a round of EFT.  You can do as many rounds as you’d like!

One Step at a Time: The Power of Incremental Progress

When overwhelmed by stress, it’s easy to focus on the enormity of the challenges ahead. Remind yourself that you are doing your best, and the path forward is one small step at a time. Break down tasks into manageable steps, as small as they need to be to help you feel like you have control, and tackle them one at a time. Each small victory brings you closer to your goal, and as you progress, the weight of stress will feel lighter.

Final Encouraging Thoughts

In the midst of stress and overwhelm, it’s essential to have practical tools to turn to. Whether it’s the simplicity of deep breathing, the physical release of shaking it out, or the acupressure magic of EFT. You have the power to make incremental progress, and the ability to consciously change and calm your physiology. Embrace these tools, and remember, you’re not alone in this journey. We all have those moments, those days, sometimes even weeks when it all feels so heavy, but I encourage you to take a deep breath, shake it out, and tap into calmness – one step at a time. The storm will pass, and you’ll emerge stronger on the other side. 

Cheering for you always!

– Jeanna Rice