When stress rises, start with the body: lengthen your exhale, relax your shoulders and do 60 seconds of grounding (5 things you can see). Then return to the question: what is there to do in the next 15 minutes – one small step.

Stress in itself is not the enemy – it can be a signal that something matters. The problem begins when stress keeps you tense for days and weeks, and you run on autopilot.

1) Lengthen your exhale (30–60 seconds)

Breathing in naturally stimulates, breathing out calms. Do 5 repetitions: inhale for 3 seconds, exhale for 5–6 seconds. Without forcing it.

2) “5–4–3–2–1” grounding

  • 5 things you can see,
  • 4 things you can feel (touch),
  • 3 sounds you can hear,
  • 2 smells,
  • 1 taste or one sentence you say to yourself.

This moves your attention from catastrophising to the here and now.

3) Relaxing your shoulders and jaw

Stress often sits in the body. Lower your shoulders by 2 cm, relax your tongue and jaw, and slowly roll your head. Not much? True. Does it work? Often it does.

4) “Name what you feel”

In ACT and in working with emotions, simple labelling helps: “I feel tension”, “there is anxiety in me”, “anger is showing up”. Naming reduces the chaos and gives you a little space.

5) Shrink the task to 15 minutes

Stress grows when the brain sees a “mountain to move”. Ask: what is one step for 15 minutes? Sometimes it is a phone call, sometimes an e-mail, sometimes a shower and something to eat.

6) A short burst of movement

2–5 minutes: a brisk walk around the flat, 10 squats, stretching. Stress is also energy in the body – movement helps it run its course.

7) Stimulus hygiene

If you are overstimulated, no technique will “win” against a constant flow of information. Do a small reset: mute notifications, put your phone down for 20 minutes, sit in silence.

If you like, see also: Stress and anxiety A guide to stress and anxiety Services Contact.

FAQ – techniques for coping with stress

Which technique is best for calming down quickly?
A combination most often works: a longer exhale + 5–4–3–2–1 grounding. It is quick and does not require any special conditions.
 
Can breathing make stress worse?
If you breathe too fast or too deeply, you may feel dizzy. That is why we focus on a calm, longer exhale, without forcing the inhale.
 
What if the stress comes back after 10 minutes?
That is normal. Treat the techniques as “first aid”, not a one-off cure. In the next step it is worth looking at what keeps the stress going and how to introduce regular habits of recovery.
 
When is it worth talking to a psychologist?
When stress lasts a long time, affects your sleep, relationships and work, and you feel you can no longer “come down from the tension” despite trying.
 

This content is for information purposes only and does not replace an individual medical or psychological consultation.

 

mgr Natalia Kostusiak – psychologist
mgr Natalia Kostusiak • Psychologist
Author of psychoeducational articles that promote knowledge about mental health.