How To Get From Stress to Centered
Simple Steps to Soothe Your Nervous System
These days, way too many of us are living with a background buzz of stress, and for many, it’s becoming overwhelming.
You’re not alone if you’ve found yourself feeling on edge, emotionally reactive, or stuck in that “all or nothing” thinking.
Stress doesn’t just live in our minds. It takes up space in our bodies and shapes how we think and react.
Our brain doesn’t always know the difference between a real threat and an emotional one. That’s why even a tough conversation can feel like life or death, and why we sometimes snap, shut down, or spiral into worry.
Recognize the Signs – Your Body Is Talking
When you’re creeping into that fight-or-flight state, pay attention to what your body and mind are telling you. Some signs you’re in that stress zone include:
- Blaming others
- Feeling defensive
- Constriction in the chest
- That “end of the world” feeling if things don’t go your way
That last one’s a giveaway. Chances are, the world won’t end. But in the moment, your brain or more specifically, the emotional part of your brain thinks it might.
Five (Plus) Ways to Pull Back from the Edge
So how do we interrupt that cycle before it takes over?
Here are some simple, powerful steps to regain calm and clarity:
1. Know Your Triggers
Start with awareness.
What does it feel like in your body when you’re escalating?
Are your thoughts racing?
Are you clenching your jaw or holding your breath?
Just noticing helps.
2. Shut Your Mouth (Gently)
Literally. Stop talking. Breathe through your nose.
Deep belly breaths can shift your nervous system out of fight-or-flight and into calm.
Try inhaling for six counts, exhaling for six, at least six rounds. It activates your body’s natural relaxation response.
3. Take a Pause
Tell the other person, or even just yourself, that you need a break.
Say something like, “I can’t think clearly right now. I need a few minutes.”
This isn’t avoidance; it’s honesty and care. Plan ahead with your partner or loved ones and agree that when either of you calls a time-out, you’ll return to the conversation with a clearer head.
4. Get a Glass of Water
It sounds simple, and it is. Drinking cold water makes you pause, helps you reset, and brings you back into your body.
Offer one to the other person too, it creates space and empathy.
5. Reconnect with Your Body and Nature
Go for a walk.
Splash cold water on your face.
Feel the grass under your bare feet. Engage your senses. This grounds you in the present and reminds your nervous system that you’re safe.
And remember, the higher your emotional escalation, the lower your emotional age. That’s not a dig, it’s just how brains work.
We can all act like toddlers when overwhelmed. The trick is catching it, and choosing to let the adult version of you take the lead again.
Breathe Your Way Back to Balance
One of the most effective techniques to calm the mind and body is box breathing (also called square breathing). This technique is even used by the military to help manage trauma and high-stress situations.
Here’s how to try it:
- Sit tall with your feet flat on the ground.
- Inhale through your nose for 4 counts.
- Hold for 4 counts.
- Exhale for 4 counts.
- Hold again for 4 counts.
- Repeat the cycle 4 times.
Inhale… 2, 3, 4. Hold… 2, 3, 4. Exhale… 2, 3, 4. Hold… 2, 3, 4.
You may feel your shoulders drop. Your face might soften. This simple rhythm soothes the nervous system and brings your whole self back online.
Awareness Is Power
The more you can recognize what’s happening, both inside you and around you, the less likely you are to be hijacked by stress. That awareness gives you choices. It puts you back in charge.
Whether it’s through breathing, water, walking, or just hitting pause, you have tools to regulate and return to your center. And if you’re finding it really tough, don’t hesitate to join a support group, reach out for one-on-one counseling, or connect with others going through the same thing.
You’re not alone.
Ready to Begin Your Journey to Centeredness?
Understanding your nervous system’s signals is the first step. If you’re ready to transform your relationship with stress and reclaim your inner balance, we can help.
Our experienced practitioners specialize in helping you overcome stress patterns and develop healthier ways to regulate your nervous system and emotions.
Take the first step today
- Fill in our ‘Start Here’ form or call us to see where to start
- Join our group sessions
- Access our personalized one-on-one coaching programs
Contact Moose Anger Management at 604-723-5134 or email us at [email protected].
