There are times when you need to calm overwhelming stress that has become like an all consuming tidal wave. In the weeks where you feel like all you do is firefight, you’re not making the progress, you’re getting sucked into constant battles.

These can be paralyzing as you enter flight or freeze mode, as your bodies subtle way of protecting you. Or fight mode where defensiveness and aggression set in as you enter the storm. It can feel out of control and give you moments of fear.

The good news is that even if the build up of stress has led to this moment, you can calm the storm and regain control. In fact these strategies may even allow you to experience a greater self awareness as you grow to the next level.

Calm Overwhelming Stress with These 5 Techniques

1. Ground Yourself with the 5-4-3-2-1 Technique

Grounding & somatic work is one of the most simple and effective exercises. This is a simple mindfulness exercise that sends signals to your brain that you are safe. This resets your nervous system and shifts your focus from racing uncontrollable negative thoughts to the present moment . Here’s how it works:

• Look for 5 things you can see around you (a tree, your computer, a picture on the wall).
• Focus on 4 things you can physically feel (e.g. your feet on the ground, your skin, the feel of your shirt).
• Identify 3 things you can hear (birds, the air con, a fan, chatting, traffic).
• Acknowledge 2 things you can smell (your coffee, the air).
• Notice 1 thing you can taste (gum, your coffee, the residual taste of the last thing you ate).

This technique forces your mind to slow down and reconnects you with your physical surroundings through presence.

2. Try Deep Breathing to Calm Your Sympathetic Nervous System

In periods of perceived extreme stress or threat our body naturally goes into fight, flight or freeze mode. Using breath work we can activate your parasympathetic nervous system, signalling to your body that it’s safe to calm down. The key here is long, slow and deep breathing, fast short breaths have the opposite affect and cause a panic attack or heightened sense of treat. Here’s a simple method:

• Inhale deeply through your nose for 4 seconds
• Hold your breath for 4 seconds
• Exhale slowly through your mouth for 6 seconds.
• Repeat for 5-10 rounds.

It’s worth observing the pause and also how the exhales are longer than the inhale. This is very intentional with this method. As you practise the breathing, continue until you notice a difference as your heart rate slows and your mind begins to settle.

3. Name the Feeling to Calm Stress

Naming the emotion works because it immediately reduces their intensity and places you back in your true self mode as the observer of the feelings. This also creates a space between the event which triggers the emotion, your response and then the outcome. This space can allow you to regain control over your response, which may help you to get the outcome you want.

E (Event) + R (Response) = O (Outcome)

You can either say out loud or write down how you are feeling and the reason why. You can even follow this up with the dialogue to sow compassion towards this protective part of your personality (as used by IFS psychology practitioners) or simply repeating a specific affirmation to calm overwhelming stress. Such as:

“You’ve experienced this pressure before, you’ll handle it again and it will pass soon”.

This sort of approach allows the central executive part of the brain or what some people call your higher self the ability to respond to the situation, taking back control.

4. Take a Quick Physical Break to Calm Overwhelming Stress

Stress and anxiety can build up physical tension in your body. To release it, try some of these quick strategies:

• Stretch: Do a simple full-body stretch to release tension in your shoulders, back, and neck.
• Go for a 5-Minute Walk: Moving your body, even briefly, helps clear your mind and boosts endorphins, the body’s natural stress-relievers.
• Shake It Out: If you’re feeling jittery, stand up and shake your arms and legs for 10 seconds to release nervous energy.

5. Practice the “3-Minute Mindful Reset”

If you only have a few minutes to calm overwhelming stress, this guided practice can make a big difference:

Minute 1: Close your eyes and focus on your breath. Feel the air entering and leaving your body.

Minute 2: Notice any tension in your body. Consciously relax your shoulders, jaw, and neck.

Minute 3: Set a simple intention for the rest of the day (e.g., “I will take things one step at a time,” or “I will give myself permission to pause.”).

This mini-reset helps re-center your mind and body, even in the midst of a hectic day.

Conclusion:

In the face of overwhelming stress and anxiety, it’s easy to feel helpless. But by grounding yourself with these simple techniques, you can regain control, calm your mind, and bring yourself back to the present. Remember: it’s okay to pause, breathe, and take care of yourself. These moments of care can make all the difference to your mental health & performance.

In fact developing strategies that create the space between the stressful environment and how you interact in the world, will allow you to leverage untapped potential and intuition in your higher self. As you learn to master and observe the thoughts you will elevate to the next level.

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