Feeling overwhelmed? Here are three quick and effective strategies to calm your body, quiet your mind, and return to balance—even during stressful times.

When stress hits hard, it can feel like everything is too much. In those moments, it’s easy to freeze, shut down, or spiral into anxious thoughts. But even a few minutes of intentional practice can begin to shift things. As a stress management coach, I often remind clients that resilience doesn’t come from big dramatic efforts—it comes from small, consistent actions that help us return to a grounded state.

If you’re in the thick of a tough moment, here are three quick ways to manage stress that are simple, effective, and easy to start—right where you are. These practices can help calm your nervous system, refocus your mind, and bring a greater sense of control back into your day.

1. Calm Your Body With Your Breath

Stress starts in the body, and one of the fastest ways to interrupt the stress response is through deep, conscious breathing. When you breathe slowly into your belly, you activate your parasympathetic nervous system—your body’s natural calming system. This helps lower your heart rate, reduce tension, and create a sense of safety in the moment.

Try this: Belly Breathing

  • Sit comfortably and place one hand on your chest and the other on your belly.
  • Breathe in slowly through your nose, letting your belly rise while your chest stays mostly still.
  • Exhale slowly and completely.
  • Continue for 2–5 minutes.

Even just one minute of this practice can help shift your state and create a sense of calm.

2. Calm Your Mind With Focused Attention

When your thoughts are racing, grounding yourself in the present moment can help quiet mental noise. One easy and powerful way to do this is giving about one minute of attention to each of your five senses. It’s a mindfulness practice that brings your attention back to your body and surroundings—interrupting worry, rumination, or overwhelm.

Try this: Five Senses Grounding Technique

  • Sight: Choose one object around you. Notice all the visual details—shape, color, texture, light.
  • Touch: Hold or touch something nearby. Focus on how it feels in your hand or against your skin.
  • Sound: Tune in to the sounds around you. Notice distant or quiet noises you may not have heard at first.
  • Smell: Inhale slowly and observe any scent in the air.
  • Taste: Notice any lingering taste in your mouth—or remember the taste of something comforting or delicious.

This simple practice helps anchor your awareness and create a sense of presence when your mind feels scattered.

3. Return to the Basics

In stressful times, we’re more likely to skip the habits that support us—like sleep, nutrition, and movement. But these foundational areas of wellness are more important than ever when you’re under pressure. Even small improvements in these areas can make a big impact on your ability to handle stress.

Try this: Choose one area to gently support today.

  • Sleep: Head to bed 20 minutes earlier than usual.
  • Nutrition: Add one fruit, vegetable, or whole grain to your next meal.
  • Movement: Take a 10-minute walk outside, even if it’s just around the block.

This isn’t about being perfect—it’s about making a small, caring choice that supports your well-being.

You Don’t Have to Do It All

You don’t need an elaborate plan or hours of free time to feel better. These quick ways to manage stress are designed to meet you where you are. Pick one and try it for just a few minutes. A single intentional breath, a few moments of sensory awareness, or one healthy choice can be the beginning of real change.

You have the ability to shift your state—even when life feels messy. The more often you practice, the more you build resilience. Start small, and trust that those small moments matter.

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