Stress and Anxiety Reduction Techniques

🌀 How do you stop anxiety from spiraling into overwhelm? After my last post on the upside of anxiety, many of you asked: “But how do I catch it before it tips into chronic, paralyzing anxiety?” So, I've decided to put this together for you. Start with the powerful reframe: anxiety itself is not the enemy. It’s energy. It’s information. It channels your energy to something important. Then use these 5 steps to catch the anxiety before it catches you. They work both from neuroscience research and my own practice as a brain coach. 🔹 Name it to tame it The moment you feel your heart racing or your mind spinning, say to yourself: “This is anxiety.” Naming emotions reduces their intensity by calming down the amygdala (the brain’s fear center). 🔹 Move your body, move your mind Physical movement is the fastest lever to shift anxious energy & buildup cortisol. A brisk walk, stretching, or even dancing to one song breaks the stress cycle and tells your brain: “I’m safe.” 🔹 Tune up your awareness Ask yourself: Are these emotions helping me or stalling me? Write them down. > Helpful emotions fuel momentum : E.g. enthusiasm, excitement, or innovative thinking. > Stalling emotions drain momentum : E.g. worry, helplessness, or rumination. This quick self-check helps you redirect your energy toward progress. 🔹 Two control circles: what I can vs. can’t control Draw two circles on paper. One for actions within your control, one for actions outside your control. Anxiety shrinks when you refocus your time and effort into the circle of control. Take actions on what's within your control. The rest? Let them go. 🔹 Build your pause muscle Regular practices like meditation and deep breathing strengthen your ability to pause. Over time, this heightens awareness, lowers baseline anxiety, and makes it easier to choose a calm, intentional response instead of a reactive spiral. 👉 The key is to intervene early, before your brain goes into full fight-or-flight mode. Anxiety is like a fire alarm... useful when it alerts you, dangerous when it blares nonstop. With the right tools, you can quiet the noise and turn the signal into focus. ✨ Which of these tools do you already practice and which one would you like to try? Love to hear your feedback. ⭐ ⭐ ⭐ ⭐ ⭐ Hi, I’m Shirlyn, a Nutrition and Brain Health Coach & Trainer. I share science-backed insights to help you stay calm under pressure, think clearly, and lead with confidence. Follow me if you’re ready to build a sharper mind, a stronger team, and a version of success that doesn’t burn you out. 🏆🏆 #GoodAnxiety #BrainHealth #MentalWellbeing #StressManagement #ResilienceAtWork #MentalFitness

Before speaking in front of groups, I've always experienced anxious emotions and last week before facilitating I noticed it again. I'm experimenting with a few things that helped. It's easy to judge the reaction: - Shallow breathing - Racing heartbeat - Tunnel vision - Sweating It had also been MONTHS since I'd been facilitating & so some of the reaction is because of lack of exposure to the threat response. Anxiety increases away from the stressor. Moving towards the stressor, anxiety will reduce. Now that I've a week of facilitating done, the nerves are gone. What I'm trying to do instead of judging the stress / anxious reaction is to accept these signals of my body perceiving this as a 'threat' & grounding myself so I signal safety instead. In no particular order, some of the things I'm actively experimenting with are: 1. Breathing - when you're anxious, notice your breathing. It will become irregular & so controlling your breathing, extending exhales will help your nervous system regulate & return to safety. 2. Reframing - I was holding in my mind that the event was making me nervous. Reframing this I asked myself "How can I get excited about this?" & it made a massive difference to how I felt about it. 3. Journaling - often there is unconscious processing going on and bringing awareness to these things helps process them because you act on what's in your control, accept what isn't. 4. Bio-energetics - often nervous energy is stored in the body & so I shake, bounce, walk etc. & this helps release some of that nervous energy. 5. Looking after my needs - it's easy when nervous to ignore the need for water, food, fresh air & connection. I built my routine around these things so my physical needs were met. 6. Grounding in the moment - it's an honour to get to speak with groups of people & travel to do this. Finding moments during the facilitation to recognise what was happening was profound & helped me be proud of the journey I've been on & continue to walk on. 7. Accepting the stress reaction - too often I rejected this reaction & framed it as bad. Accepting the stress response as something my body is doing to prepare me for something I care about made a big difference. Less judgement, more appreciation. 8. Drinking cold water rather than coffee - coffee elevates heart-rate & if you're already in a high-stressed state, you will experience more anxiety. Stressful situations make me heat up & I also feel warm after warm drinks (funny that!) & noticed I was sweating a little more. Drinking colder drinks helped me stay cool & calmed my stress response. Hopefully this is a few experiments you can try to help you step into speaking in front of groups of people! We're all on this journey as humans doing our best. These are some pictures of my speaking journey! I've not met anyone yet who has 'arrived' - give yourself a break from chasing perfect!

In this job market, it’s easy to feel constantly triggered by uncertainty, rejection, or the pressure to keep networking. I’ve learned through somatic therapy that our bodies often know we’re about to react before our minds catch up. Tuning into these subtle signals, even milliseconds before a reaction, can help us pivot from automatic responses to intentional ones. The mind-body connection matters! I've practiced somatic therapies like EMDR (Eye Movement Desensitization and Reprocessing) and Psych-K, which are powerful tools for getting in touch with the subconscious cues our bodies send us. These approaches help us reprocess old patterns, unlearn automatic reactions, and reprogram our responses, allowing us to show up with more presence and resilience. Here is a little info on both modalities. EMDR works by engaging both the brain and body to process memories and emotional triggers. It’s not just about talking through challenges but feeling and releasing them physically. EMDR can help reduce the emotional charge of rejection or setbacks, making it easier to move forward with clarity and confidence. Psych-K uses muscle testing and other techniques to communicate with the subconscious, identify limiting beliefs, and “rewrite” them. This process helps create a Whole-Brain State, making it easier to shift out of stress and into empowered action, even when facing job search anxiety or setbacks. When you get that visceral hit with your heart racing, stomach dropping, tension and resistance building, pause for a moment and: Notice the sensation - Where do you feel it in your body? Is it tightness in your chest, a knot in your stomach, or something else? Naming it helps you step out of autopilot. Ground yourself - Try grounding exercises like feeling your feet on the floor, taking a slow breath, or box breathing (breathe in for 4 seconds, hold for 4, out for 4, hold for 4, repeat 4x), or gently pressing your fingertips together. This brings you back to the present and calms your nervous system. Ask what you need - Sometimes your body is asking for reassurance, movement, or a break. Listening to these cues helps you respond with care instead of reacting out of habit. Reframe the experience - If you’re facing rejection, remind yourself it’s not a reflection of your worth. Rejection is almost always protection or redirection! Use the moment to practice self-compassion and look for the lesson or growth opportunity, because what is meant for you will be for you. The more we practice listening to our bodies and responding instead of reacting, the more resilient we become. Somatic therapies give us practical tools to process stress, regulate emotions, and stay grounded, especially when the world feels out of control. If you’re feeling overwhelmed by networking or the sting of rejection, know that your body holds wisdom that can help you navigate these challenges with more ease and self-trust.

7 quick techniques I (actually) use to help clients reduce anxiety — fast: 1/ Box Breathing (4-4-4-4) ☑ Replaces: Panic, shallow breathing, fight-or-flight ☑ Instantly resets the nervous system ☑ Use: Inhale 4 – hold 4 – exhale 4 – hold 4 2/ Cognitive Defusion (ACT) ☑ Replaces: Cognitive overload, stuck thoughts ☑ Helps clients detach from their anxious mind ☑ Use: “I’m having the thought that…” technique 3/ 5-4-3-2-1 Grounding Technique ☑ Replaces: Dissociation, anxiety spirals ☑ Brings focus to the present moment ☑ Use: Engage 5 senses to reduce mental chaos 4/ Progressive Muscle Relaxation (PMR) ☑ Replaces: Physical tension, restlessness ☑ Releases body anxiety and promotes calm ☑ Use: Tense/relax muscle groups consciously 5/ Cognitive Restructuring (CBT) ☑ Replaces: Irrational thinking, catastrophizing ☑ Reframes unhelpful thoughts logically ☑ Use: “What’s the evidence for and against this belief?” 6/ Self-Soothing Mantras ☑ Replaces: Inner critic, overwhelm ☑ Anchors clients in self-compassion ☑ Use: “This moment is temporary. I am safe.” 7/ Anchoring Objects or Visualization ☑ Replaces: Feeling lost, helplessness ☑ Uses tactile/mental cues to calm the brain ☑ Use: Keep a calming item or safe image handy I use these regularly in therapy to help clients: → Regain control → Breathe better → Think clearer → Feel safer They’re small shifts, but powerful when practiced. ************* Salman Khan

As the Founder of EQ@Amazon, I've delivered EQ trainings to hundreds of thousands of people. One of the most popular techniques I've shared all over the world to help people increase calm and boost cognitive efficiency is mindful breathing. Breath control techniques have been scientifically proven to : 🌟 Reduce anxiety 🌟 Promote relaxation 🌟 Change the electrical state of neurons 🌟 Sharpen the mind 🌟 Improve performance What's not to like?! One of my favorite techniques was popularized by the Navy SEALs, and it's called "box breathing." It's pretty simple: 👉 Inhale through the nose for a 4-count 👉 Hold for a 4-count 👉 Exhale through the mouth for a 4-count 👉 Hold for a 4-count Do this for six cycles, and it physiologically changes the state of your body. It gets more oxygen to your brain and it activates the parasympathetic nervous system, which downregulates heightened emotions (anger, fear, anxiety) and decreases heart rate and blood pressure. (This actually a form of pranayama or breath control, which has been around for thousands of years). Next time you want to reduce stress levels, increase calm, and improve brain function, use this technique. The great thing is that you can do it anytime and anywhere--before a challenging meeting, during a meeting, to start your day, to end your day. It can provide benefits in a variety of situations! Read more about the science here: https://lnkd.in/gyxVcdCn

How I help my clients reduce their stress response in less than 2 minutes. Fear is Natural Paralyzing Exhilarating Impetus for action Sometimes accurate Sometimes inaccurate An opportunity to be brave A signal about our surroundings Fear Can Lead to resentment Crush us with anxiety Push us towards growth Cause us to retreat inward Steer us down the wrong path Bring about our best performance There are lots of different kinds of fear. Our brains and our bodies don’t always know the difference. Ever used a virtual reality headset? You can know that you are literally in your own living room. Know that you are wearing a piece of technology. But still FEEL terrified the zombies will get you or you’re about to fall off a cliff. The same is true with work stress. Our brains and bodies can interpret a work mistake as life/job threatening. 99% of the time it's not life threatening. Our evolutionary brains are playing catch-up. Our ancient ancestors survived based on their fear response. For the majority time, humans have been on the low end of the food chain. The rustle in the bushes could be a rabbit or saber-tooth cat. It’s better for survival to assume the worst. What helped us 100,000 years ago is hampering us today. One way to help slow things down is to get better at breathing. Fear activates the sympathetic nervous system. Heart rates jump, blood pressure and breathing increase. We have to consciously activate the parasympathetic nervous system. This will slow our breath and blood flow will divert back to our vital organs. 2 Breathing Methods to Return to Baseline: 1. Physiological Sigh ➡️ Take one deep breath through your nose. ➡️ Fill your belly and your lungs nearly to capacity. ➡️ Then top it off with a quick ‘sip’ of air, again through your nose. ➡️ Let it all out suddenly through the mouth. 2. Box Breathing or 4x4 Breathing ➡️ Breathe in slowly through your nose, counting to 4. ➡️ Hold your breath, counting to 4.  ➡️ Slowly breathe out through your mouth, counting to 4. ➡️ Hold your breath with empty lungs, counting to 4. ➡️ Repeat as necessary until feeling more calm. Anyone tried these before? Let me know in the comments! ⬳ Thanks for reading! If you enjoyed this, please repost ♻️ and follow me for more ideas like this in the future.

I've helped hundreds of professionals manage workplace stress. Here's what actually works for stress management: 1. Use the "what's the worst that could happen?" technique. 2. Keep a clean desk policy - less clutter, less stress. 3. Start your day with a 5-minute breathing session. 4. Schedule breaks, don't just take them randomly. 5. Practice saying "no" to non-essential requests. 6. Use the "brain dump" technique before bed. 7. Take your lunch break away from your desk. 8. Schedule "worry time" - 15 minutes daily. 9. Create a dedicated workspace at home. 10. Turn off notifications during focus blocks. 11. Implement the "one task at a time" rule. 12. Use the 5-5-5 method for instant calm. 13. Use the 2-minute rule for small tasks. 14. Document your wins, however small. 15. Keep a "worry log" to track patterns. 16. Create transition rituals between tasks. 17. Practice gratitude before starting work. 18. Maintain a consistent sleep schedule. 19. Use time-blocking for better focus. 20. Set firm boundaries for work hours. Bonus: There's no such thing as being "too organized". Feel free to share this with your team. But remember: These techniques only work if you actually implement them. Start with one, master it, then move to the next. P.S. Which technique (1-20) resonated with you most? Did I miss any that work for you? #stress #workplace