Episode 117
E117: Breathe, Ground, Repeat: Mastering Stress in Minutes
Stress—it’s something we all face, but for adult children of dysfunction, it can feel even heavier. Growing up in chaos often leaves us more reactive to life’s challenges. But stress doesn’t have to control you. Today, I’m sharing quick tools you can use to calm down in the moment."
What Stress Is:
Stress is your body’s natural reaction to challenges, triggering a fight-or-flight response. While this helps in emergencies, chronic stress—like ongoing worries—takes a toll on your body and mind.
Tools to Calm Stress Instantly:
- Deep Breathing: Try box breathing: inhale for 4 seconds, hold for 4, exhale for 4, hold for 4.
- Grounding Techniques: Use the 5-4-3-2-1 method to focus on your senses.
- Muscle Relaxation: Tense and release your muscles, starting with your feet and working up.
- Quick Movement: Stretch or take a brisk walk to release tension.
- Calming Affirmations: Repeat phrases like “I am safe. I can handle this.”
- Cold Reset: Splash cold water on your face to calm your nervous system.
These tools interrupt your stress response, grounding you in the present and signaling your body to relax. The key is to try a few and find what works best for you.
"Stress doesn’t have to run your life. These simple techniques can help you find calm when things feel overwhelming. If you want to learn more about thriving after chaos, connect with me through my courses or book a discovery call. You can rewrite your story."
Hey there, I’m so glad you’re tuning in! If this episode resonated with you, there’s more support waiting. I help adult children of dysfunction reclaim their voice, set boundaries, and rewrite their life story with confidence and clarity. 💛I am an international inspirational speaker, NLP practitioner, Trauma Informed ACOA Coach, and Best-selling Author. But more importantly, I am your friend who wants you to live your best life EVER!
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