Stress is your body’s response to challenges. Learning to calm yourself is a skill that gets easier with practice.
Box Breathing
Breathe in for 4 counts, hold for 4, out for 4, hold for 4. Repeat 5 times. This slows your heart rate and activates your calm response.
Ground Yourself
Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste. This brings you back to the present moment.
Move Your Body
Go for a walk, stretch, dance, or shake out your arms and legs. Physical movement releases stress hormones and helps you feel calmer.
Talk to Someone
Telling a trusted person how you feel can lighten the load. You don’t need them to fix it, just listening helps.
Take a Break
Step away from whatever is stressing you, even for 5 minutes. Go outside, listen to music, or do something you enjoy.
Write It Out
Journaling your thoughts and feelings can help process them. You don’t need perfect sentences, just get it out.
Remember It’s Temporary
Stress feels overwhelming in the moment, but feelings always change. You won’t feel this way forever.
Build Your Toolkit
Try different calming strategies and notice what works best for you. Everyone is different, so find your own go-to techniques.
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Understanding starts here.
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