Stress is a reality for all of us – even if we don’t want to acknowledge it.  It’s part of our daily lives in both personal and professional situations that demands we learn how to mitigate the effects of stress.

But stress doesn’t have to take over.  Left unchecked it can cause a myriad of issues both physically, mentally and emotionally.

Implementing proactive strategies not only buffers the effects of stress but encourages resilience.


Techniques to feel more calm

1. Deep breathing: Practice the 4:1:8 method. Inhale to the count of 4, hold for 1 and exhale to the count of 8. Take slow, deep breaths, focusing on your breath as it enters and leaves your body. Deep breathing, where you focus on exhalation, can help activate the relaxation response and calm your nervous system.

2. Progressive muscle relaxation: Start by tensing and then relaxing each muscle group in your body, one at a time. This technique can help release tension and promote relaxation.

3. Grounding techniques: Engage your senses to bring your focus back to the present moment. For example, you can name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

4. Challenge your thoughts: Identify any negative or anxious thoughts you may be having and try to replace them with more realistic and optimistic thoughts. Remind yourself of past successes or think about possible positive outcomes.

mitigate stress5. Engage in physical activity: Physical exercise can help release endorphins and reduce anxiety. Take a walk, get outside, or engage in any activity that gets your body moving.  Even mild stretching is enough to interrupt the what’s happening in your brain.  Just move your body.

6. Practice mindfulness or meditation: Focus on the present moment and try to let go of worries about the past or future. You can use guided meditation apps or simply sit quietly and pay attention to your breath and sensations in your body.

7. Eye Movement:  Moving your eyes from side to side for 30 seconds triggers suppression of the amygdala, this fear center in the brain.  Another technique is to look to as far right as possible.  Hold your gaze there until you sigh or yawn (indicators of vagus nerve involvement).  Then repeat on the left side.

8.  Tapping:  Also referred to as EFT, tapping involves focusing on energy hot spots, meridians or chakras in combination with affirmations, in order to restore balance to the body.  Here’s some additional information.

9. Seek support: Reach out to a trusted friend, family member, Coach or mental health professional who can provide support and guidance. Often talking about your feelings with someone can help alleviate anxiety.


It’s YOUR responsibility to be proactive in your health.  Stress doesn’t have to take over – you can do things to de-escalate these feelings and shift your emotional state.

It’s also your responsibility to build that resilience muscle.

So before you leave the office/desk/laptop today, be proactive for your own health.

I support leaders and innovators in reducing stress, building resilience and creating a life of greater resilience.  If you’d like to chat, let’s connect.


Katrina Murphy

Katrina Murphy

Katrina Murphy is a Professional Intuitive Mindset and Confidence Coach in Ontario, Canada, serving clients across Canada and internationally. Katrina helps professionals to change the relationship that they have with themselves so they can reconnect both in their relationships and at work. She’s been featured in various publications and is the creator of the Power-Passion-Purpose Framework.

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