Coping with Stress When Life Feels Like Too Much
Some days feel heavier than others. You’ve barely opened your eyes and already your chest feels tight. There’s too much to do, not enough time, and your mind is already spinning. You tell yourself to “just get on with it,” but deep down, you know you’re stretched thin.
Stress isn’t always loud or dramatic. Sometimes it creeps in quietly. And while we can’t always remove what’s causing it, we can learn to respond in ways that support our nervous system, mindset, and overall wellbeing.
Today, I want to share a few simple strategies I come back to when I’m feeling overwhelmed.
Sometimes, it doesn’t take much to bring yourself back into the present - even just a little. And in that space, things start to feel clearer. You can begin to recognise what’s actually bothering you, and create a bit of breathing room in your mind.
Stress can take over without us even realising it. But building small, grounding habits into your daily routine can help you stay connected, present, and more in control - before that overwhelm builds.
You deserve to feel calm and centred, even when life is full.
Ground Yourself with the 5-4-3-2-1 Technique
Stress pulls us into the future - worrying about what’s next, what’s unfinished, or what might go wrong. The fear of the unknown can have a big impact on how safe and steady we feel. When we don’t know what’s coming, it’s easy to spiral, feel on edge, or try to control things that are simply outside our reach.
That’s where grounding comes in.
Grounding is a powerful way to bring yourself back to now - to reconnect with the present moment and remind your mind and body that you’re okay, right here. It helps you shift out of that overwhelmed state and back into what you can control.
One of the most effective ways to do this is by using your senses.
This simple grounding exercise helps you reconnect with your body and your environment. It’s quick, easy to remember, and you can do it anywhere — no tools needed.
Here’s how it works:
5 things you can see
Look around and name five things in your surroundings. It could be a book, the pattern on a cushion, a shadow on the wall — anything in your line of sight.4 things you can touch
Notice what your body is physically in contact with. Your feet on the floor, the fabric of your sleeve, the warmth of your mug — name four textures or sensations.3 things you can hear
Tune in to the sounds around you. Maybe it’s birds outside, the hum of your laptop, or your own breathing.2 things you can smell
Take a deep breath. Is there anything you can smell — a candle, coffee, fresh air? If not, think of a scent you love.1 thing you can taste
This might be a sip of tea, a mint, or just the lingering taste in your mouth. You could even name a favourite flavour that brings comfort.
By walking through this process, you anchor yourself to your surroundings. It gives your mind a chance to slow down, and your body a signal that you’re safe in the present moment.
Even just one minute of this can help you feel more steady — and that might be enough to shift how the rest of your day unfolds.
Move Gently to Shift Stuck Energy
When you’re feeling stressed, your body holds onto that tension - tight shoulders, a clenched jaw, restlessness you can’t quite shake. It’s your nervous system staying on high alert.
Movement can help you release some of that stress without needing to “push through” or do anything intense.
You don’t need a full workout. Just a few minutes of gentle movement can make a difference. Try:
A slow walk around the block or your garden
Stretching your arms overhead and rolling your shoulders
Shaking out your hands, arms, or legs to release nervous energy
A couple of yoga poses or swaying side to side to music
The goal isn’t performance - it’s release.
When you move your body with intention, you send it a message: I’m not stuck. I’m safe. I can shift this.
Breathe On Purpose
When you're feeling stressed, your breathing often becomes shallow without you realising. This tells your body that you're under threat - even if you’re just sitting at your desk or stuck in traffic.
But the good news is, the opposite is also true.
Slowing down your breath tells your nervous system it’s safe to relax. It’s one of the simplest ways to regulate stress in the moment.
Try this:
Inhale slowly through your nose for 4 seconds
Exhale gently through your mouth for 6 seconds
Repeat for a few rounds, noticing the air as it moves in and out
You can do this with your eyes closed or open, sitting, standing, even while walking.
It doesn’t need to be perfect. The act of pausing and breathing with intention is enough to start calming your system.
Write It Out
Stress can leave your thoughts tangled. You might feel overwhelmed without knowing exactly why. Journaling gives those thoughts a place to land - and gives you a bit of space from them.
You don’t have to write pages and pages. A few lines can shift your perspective.
Here are some prompts to try:
What’s on my mind right now?
What do I actually need today?
What’s one small thing I can let go of?
If stress could speak, what would it be trying to tell me?
You can write freely, list bullet points, or just scribble - there’s no wrong way to do this.
Even five quiet minutes with your notebook or notes app can help you feel clearer, lighter, and more connected to yourself.
You Deserve to Feel Grounded
Coping with stress doesn’t have to mean overhauling your life. Often, the most effective tools are the simplest - grounding, movement, breath, reflection. These small moments help you slow down, get clear, and reconnect with yourself. That’s where real change begins.
Stress will show up. That’s part of being human. But with the right tools, you don’t have to stay stuck in it.
If you’re looking for extra support, I’m creating a Coping Strategies Toolkit filled with simple, everyday practices to help you manage stress, feel more present, and take care of your mental wellbeing - especially when life feels heavy.
Want early access when it’s released?
Join the waitlist here — or get a copy of my 10 Free Coping Strategies (that take 5 minutes or less) in the meantime.
You deserve support that fits your real life. That’s exactly what this toolkit is here for.
Thanks for being here.
Take care of yourself today - you’re doing better than you think.
Lauren x