We can’t completely avoid stress, but we can control how we respond to it. Below are quick, practical techniques you can use throughout your day when things start to feel overwhelming. They can help you to regain some control and help build your resilience.
Reduce overwhelm using ‘Circles of Control’ tool
Step 1. Draw two circles – one for things you can control, one for things you can’t.
Step 2. List all the worries on your mind.
Step 3. Place each worry in the circle that fits: either something you can take action on or something beyond your control.
Step 4. For worries you can influence, think of positive steps you can take to address them. For worries you can’t control, consider ways to let them go or manage your response.
Learn more about this exercise here.
Calm your body with
the ‘4-7-8 Technique’
Step 1. Inhale through your nose for 4 seconds.
Step 2. Hold your breath for 7 seconds.
Step 3. Exhale completely through your mouth for 8 seconds.
Repeat the above steps four times to rapidly calm the nervous system.
Stretch it out with short bursts of movement
Two minute standing stretch: If you are seated at a desk most of the day, this is a great way to relieve tension in your arms, neck and legs.
Two minute stretch for shoulders: This routine loosens the shoulders and helps to reduce feelings of stiffness.
Short walk outside: Whether it’s on your break or at the end of the day, fresh air and a change of scenery can help clear your mind and reset your energy.
Ref: WPW 0347 This content was published March 2026
