Easy Stress Management

3 Quick Steps to Lower Your Stress and Calm Your Mind

Life moves fast—and stress often follows close behind. Whether you’re a nurse on a busy shift, a parent juggling too many responsibilities, or a professional trying to keep up with deadlines, it’s easy to feel overwhelmed.

The truth is: stress is unavoidable, but staying stuck in it doesn’t have to be. When you understand how your body and brain respond to stress, you can use simple tools to reset and feel more in control.

Here are three quick, science-backed steps to lower your stress—no equipment or extra time required.

Step 1: Ask Yourself, “Am I Safe?”

When stress hits, your nervous system can’t always tell the difference between a real emergency and everyday challenges. Your body reacts the same way—heart racing, muscles tense, mind spinning.

Start by asking: Am I safe right now?

• If you or someone else is in danger, stop and get help immediately.

• If you are physically safe, tell yourself: “I am safe. I have time to handle this.”

This small pause helps your brain start to move out of “fight-or-flight” mode and back into problem-solving mode. It’s the first step to regaining calm.

Step 2: Breathe with a Physiological Sigh

You’ve probably heard the advice to “just breathe.” But the way you breathe matters. One of the quickest ways to lower stress is a technique called the Physiological Sigh—a natural reset button for your nervous system.

Here’s how to do it:

1. Inhale deeply through your nose.

2. When your lungs feel almost full, take one more short inhale.

3. Exhale slowly and completely through your mouth, like a big sigh, longer than the inhale.

Repeat this three times. Research shows this pattern reduces stress hormones, lowers heart rate, and tells your body it’s okay to relax. It actually regulates the vagus nerve which helps slow the heart rate and moves you into the calm part of your nervous system.

Step 3: Complete the Stress Cycle with Movement

Stress doesn’t just live in your mind—it creates energy in your body. If you don’t release it, the tension lingers and builds up over time.

After calming your breath, move your body to complete the stress cycle:

• Dance to a favorite song

• Do a few jumping jacks or squats

• Shake out your arms and legs

• Go for a brisk walk

This signals to your nervous system that the “threat” has passed. Your body gets the closure it needs, and you’ll feel lighter, calmer, and more grounded.

Why Quick Stress Relief Works

Stress is part of being human, but staying stuck in stress isn’t. These three steps—checking your safety, breathing deeply, and moving your body—are quick, practical ways to reset your nervous system anytime you feel overwhelmed.

Practicing them regularly can help you:

• Feel more calm and in control

• Break free from constant worry

• Prevent burnout before it starts

Final Thoughts: You Don’t Have to Do It Alone

If stress and overwhelm are your “normal,” it doesn’t have to stay that way. With the right support, you can create habits and thought patterns that make calm your new default.

I work with nurses and busy professionals who are ready to lower their stress and take back control of their lives. Together, we create personalized strategies to manage stress and prevent burnout.

👉 Schedule your free consultation call today to see if coaching is the next best step for you. Calendar Link Here
Or simply email me to start a discussion: [email protected]

Thank you for being here,
Coach Betty McLean, BSN RN
Certified Life and Burnout Coach