I remember when I was in the height of stress in my career, there were days when I didn’t even think I had time to eat, let alone take a break. My cortisol was through the roof and often my heart felt like it might beat out of my chest. I didn’t know about mindfulness at the time, and even if I did, it probably would’ve felt like a luxury I didn’t have time for.
Since then, in my work as a coach, I have discovered several simple, effective ways to interrupt the stress cycle and calm the nervous system. These techniques are quick and easy to incorporate into your day, no matter how busy you are. They don’t require any special tools or a dedicated block of time.
Here are some of my favorite ways to quickly reduce stress and anxiety:
- Box Breathing: This is a powerful, simple breathing exercise. Inhale for a count of four, hold your breath for a count of four, exhale for a count of four, and then hold your breath again for a count of four. Repeat this cycle four times. This technique calms your nervous system and can quickly reduce feelings of panic or overwhelm.
- Grounding: When you’re feeling frazzled, physically connect with your surroundings. Take a moment to plant your feet firmly on the floor. Feel the pressure and contact with the ground. This simple act can bring your attention back to the present moment and away from stressful thoughts.
- Tense and Release: This is a quick way to release physical tension. Tense all the muscles in your body—or just a specific area like your shoulders or fists — and hold for a few seconds. Then, consciously and completely release the tension. You’ll often feel an immediate sense of relief.
- Tactile Focus: Rub your fingers or hands together. Pay close attention to the sensation—the texture of your skin, the friction, and the temperature. This helps redirect your focus from your mind to a physical sensation, which can be a form of grounding.
- Tune In to Sound: Take a moment to listen. Don’t just hear, but actively listen. What’s the farthest sound you can hear? What about the closest? Can you hear your own breath? This exercise can pull your attention out of your internal state and into your immediate environment.
- Engage Your Senses: The next time you take a drink of water or coffee, don’t just chug it. Take a moment to truly taste it and smell it. Notice all the movements in your mouth and throat that are required to take a sip. Slowing down to appreciate these simple sensory details can be a small but powerful act of mindfulness.
- Feel Your Pulse: Place your fingers on your wrist or your palms around the front of your neck and feel your pulse. Focus on the steady rhythm. This brings your attention to the life happening within you, which can feel incredibly centering.
You can mix and match these techniques throughout the day for as little as 10 seconds at a time. The goal isn’t to add another task to your list but to find tiny, intentional moments to care for your well-being. By incorporating these small acts of mindfulness, you can regain a sense of control, even on the busiest days.
I teach these and many other mindfulness practices to calm your brain and body in my Positive Intelligence program. For more information, please reach out to me.
