Stress has a way of creeping in when we least expect it. Whether it’s a looming deadline, a demanding work schedule, or unexpected challenges, those moments of overwhelm can feel impossible to manage. Fear and stress often intertwine, especially in those pivotal moments when clarity is essential to move forward.
But here’s the truth. You have the power to reset, refocus, and regain control of your emotions.
Why Staying Calm Matters
Have you ever blanked out when trying to recall something important during a tense situation? That’s because acute stress can disrupt your ability to access stored information in the moment. Long-term stress, on the other hand, can weaken memory retention and even impede the creation of new memories.
Stress isn’t inherently bad, but when we let it spiral out of control, it can cloud our judgment and impact our health. Staying calm during stressful moments is about preserving your mental clarity and emotional balance so you can respond thoughtfully, not react impulsively.
Whether you’re juggling multiple responsibilities or navigating high-pressure situations, learning to manage stress effectively can transform the way you approach life’s challenges.
If stress is hitting you hard right now, let’s talk about practical strategies to stay calm, focused, and in control no matter what life throws your way.
1. Acknowledge How You’re Feeling
The first step to staying calm is recognising and naming your emotions. Most of us try to push those feelings aside, telling ourselves to just “get over it” or even to just ignore it, but that rarely works in the long term.
Instead, try this:
1. Take a moment to pause and name what you’re feeling. For example, say, “I feel anxious right now, and that’s okay.”
2. Follow up with something that reminds you of your control, like, “I have a plan, I can get through this, and there’s help if I need it.”
This simple act of acknowledgment reduces the intensity of your emotions and sends a signal to your brain that you are in control.
2. Make a Game Plan
Ever had that feeling that you simply don’t know what to do next? Stress often stems from uncertainty. By creating a plan, you replace chaos with structure, giving your mind a sense of control.
Here’s how to get started:
- – Write down your action steps. For example:
- – Prioritise your tasks.
- – Identify the tools or resources you’ll need.
- – Delegate responsibilities if possible.
- – Break the plan down into small, actionable tasks.
Putting pen to paper isn’t just practical, it helps unload mental clutter and keeps you focused on what you can do rather than what you can’t control.
3. Regain Control with Box Breathing
When stress hits, the body’s natural reaction often involves shallow, rapid breathing. Reset your nervous system with a simple box-breathing exercise.
Box breathing is a proven technique to calm your body and mind in real-time:
- 1. Breathe in deeply for 4 seconds.
- 2. Hold your breath for 4 seconds.
- 3. Exhale slowly for 4 seconds.
- 4. Hold for 4 seconds before starting the cycle again.
Repeat for a few minutes until you feel grounded. This technique acts as a mini-reset button for your mind, putting you back in the driver’s seat.
4. Shift Your Focus
Once you’ve acknowledged your feelings and made a plan, don’t just sit in fear. It’s time to keep your mind engaged with productive or enjoyable activities.
Here are a few ideas to help:
- Distract your mind: Solve a puzzle, play a game, read a book or listen to a podcast
- Connect with others: Call a friend, spend time with family, or share your thoughts with someone who can listen.
- Stay busy with small tasks: Organise your workspace, tidy up, or prepare a simple meal to help you redirect nervous energy.
Distraction is a powerful tool to stop anxiety from taking over.
By redirecting your focus, you break the loop of overthinking that can feed stress.
Be the centred, connected, confident version of you
5. Practise Micro-Recoveries
Sometimes managing stress isn’t about waiting for the big vacation or the weekend, it’s about incorporating tiny moments of recovery into your day. Think of these as micro-recoveries.
Simple, quick recoveries can include:
- Stepping outside for fresh air or a walk, even if only for a few minutes.
- Taking five intentional deep breaths or trying a short meditation.
- Journaling for just five minutes to reflect and process your feelings.
These small practices may seem insignificant, but over time, they create a lasting foundation for resilience and emotional balance.
Managing stress isn’t about avoiding it altogether, it’s about training yourself to respond from a place of calm and control. Just like building any muscle, managing your emotions and staying calm takes daily practice. Start with these foundational tips, and keep refining what works for you.
If stress is a constant companion right now, it may be time to take a deeper look at your patterns and habits. At Awake Academy, we provide practical tools and strategies to help you build mental resilience and reconnect with your inner calm.
Sign up for our Resilience Mindset Course or explore our Own Your Truth program to start living life by design, not by default.
Your calm mind isn’t just a possibility, it’s waiting for you.
Much love,
Tess