Short-term help for managing stress
When stress feels overwhelming, it can take over your thoughts, making it hard to focus, breathe, or think clearly. It might feel all-consuming like there’s no way to slow it down.
In moments like this, having simple strategies and techniques to turn to can help you manage overwhelming feelings, ease tension in your body, and regain a sense of control.
Below, you’ll find practical ideas to help you feel calmer, especially if stress is building up or leading to panic.
What can I try now?
If you’re feeling distressed or unsure where to start, a grounding technique can help you return to the present moment. The 5 senses technique, for example, can help you feel more connected to your surroundings, ease intense emotions, and take your focus off racing thoughts or physical sensations.
Strategies for coping with stress
Below, you can explore more techniques and strategies to cope with and manage stress.
- Do deep breathing
When stress feels like it's taking over, deep breathing can help ease both physical and emotional tension. It slows your heart rate, calms your mind, and makes it easier to face overwhelming thoughts.
While there are a lot of breathing techniques to try, a simple one is box breathing.
How to do box breathing:
- Inhale deeply through your nose for a count of 4
- Hold your breath for a count of 4
Exhale slowly through your mouth for a count of 6 - Repeat a few times until you feel calmer.
Don't worry if it feels tricky at first. It gets easier with practise.
Try it now: Use our guided box breathing video to practise this calming technique.
- Move your body
- Talk to someone you trust
Lifeline is here.
If you don't feel you have someone to speak with and need support right now, you can always connect with a Lifeline Crisis Supporter.
We're here to listen to whatever you might be going through 24 hours a day, 7 days a week via 13 11 14, text, and chat. If life is in danger, call 000.
- Distract yourself
- Cut back on caffeine, alcohol, and nicotine
- Prioritise and practise self-care
Explore more grounding techniques to find relief in the moment
Grounding techniques like the 5 senses technique mentioned above can help when stress makes you feel overwhelmed or stuck in your thoughts.
They work by giving you something real to focus on - like what you can see, hear, or feel - so you can steady yourself and feel more in control.
You can learn more about grounding techniques and different exercises to try in our article below.
