Pause, Breathe, Reflect, Move, Plan, Step Forward
We’re coming up on a very tense time of year. I’ve talked about this topic in previous articles and podcast episodes, and really doing it justice would take more space than my weekly quick-reads allow. Still, the timing made me want to address it. To make it manageable, I turned it into a simple acronym — S.T.R.E.S.S. Ready to try it with me
Stop. When things feel overwhelming, take a second to stop whatever you’re doing. This could be in the middle of a busy workday or while running around with the kids. Just pause. Step away from your desk or go outside for a few minutes if you can. Simply noticing how you feel, even briefly, can make a big difference.
Take three deep, intentional breaths. This sends a signal to your body that it can relax, that you’re safe, and that rest and digestion can turn back on. Deep breathing allows your brain to reconnect with clarity. Make your exhale longer than your inhale and breathe into your diaphragm so your lungs expand fully. This simple practice can quiet the chaos and bring your focus back to the present. From there, you’ll likely notice your thinking becomes sharper as your prefrontal cortex comes back online.
Reflection. Now that your brain is more present, take a moment to reflect on the situation. What is happening? What specifically is causing tension? Ask yourself, “What are the facts?” “What is neutral?” “What is the piece that is really challenging me?” Reflection is powerful because it helps you separate what’s within your control from what isn’t.
Ease. Movement. Physical release is key to feeling grounded. This could be light stretching, a quick walk, or even a 10-minute workout. Moving your body helps ease the mental tension as well. You could also try journaling, meditating, or talking with a friend or therapist to process what’s going on. Taking action through movement signals your body that it’s safe to relax.
Strategize. Once you’ve paused, breathed, reflected, and moved, create a simple plan. Decide what steps you can take to address the facts and tackle the challenging pieces. Make a to-do list, prioritize tasks, and schedule difficult conversations. Simplifying the situation gives you a sense of empowerment and reduces overwhelm.
Step forward. One action at a time is all it takes. Whether it’s sending a text, setting boundaries, or focusing on a task, taking deliberate steps helps you regain control. This practice reinforces empowerment and prevents feelings of being stuck or defeated.
This little acronym works for almost any situation that feels overwhelming. We’re heading into a season filled with celebrations, deadlines, and obligations. Using Stop, Breathing, Reflection, Movement, Strategize, and Step forward can help you maintain wellbeing while navigating everything on your plate. Bookmark this article or save it for when you need a quick reminder in your back pocket.