In over 20 years of therapeutic practice, I have noticed how often stress builds quietly in the background until it begins to affect people’s wellbeing. Sometimes it shows up as overwhelm, tension, or burnout. Other times, it can be identified through sleep issues, mood changes, difficulties concentrating, or even anxiety and depression.
Stress in itself is not always harmful. In fact, most of us can cope when it shows up in one area of life, for example, if work is busy, we usually find ways to manage. But when stress builds in several areas at once, such as work and home life together, it can begin to feel all-consuming. This is what I would describe as overwhelm: prolonged stress that has tipped over into affecting how clearly you think, how well you sleep, and how steady you feel in yourself.
I have developed a particular interest in stress management, given its significant impact on wellbeing, particularly in workplaces where demands can outweigh available time, energy, and focus.
This blog brings together some of the tools I regularly share with clients. They are simple yet impactful ways to create space, reset your system, and bring more steadiness into your working day.
Whether you are reading this as part of a workplace initiative or in your own time, I hope these ideas offer something grounding and supportive, wherever you are starting from.
1. Understand Your Stress Bucket
I often use the stress bucket analogy to explain how life events accumulate over time, gradually filling your bucket until there is no room left. When that happens, even small stressors can feel overwhelming, leading to burnout, anxiety, fatigue, or emotional shutdown.
I also describe coping methods as the “holes in the bucket”. These are the healthy strategies that release pressure: daily habits, short pauses, mindset shifts, and breathing techniques that prevent your bucket from overflowing.
A simple place to start is by asking yourself:
How full is my bucket today? What is adding to it, and what is helping me release it?
2. Pause. Breathe. Reframe
This is one of the most effective sequences for interrupting stress and shifting perspective, especially in the middle of a busy workday:
- Pause: Tune into your body. Racing heart? Shallow breath? Mental clutter? These are cues to slow down. Even 10 seconds of stillness can make a difference.
- Breathe: A few rounds of conscious breathing can reset your nervous system. It brings you back to a place of internal safety, which is the foundation for clarity.
- Reframe: Once your body feels calmer, your thoughts become more flexible. That is when you can shift from “I have no control” to “What can I influence today?” or from “I cannot do this” to “What support or structure would help me?”
When could you take a moment to pause, breathe, and reframe in your working day?
3. Start and End with Intention
How you begin and end your day matters. It is common to launch straight into emails or meetings without giving yourself space to think.
Instead, consider starting your day with a short pause to get your bearings. Ask yourself:
- What is ahead of me today?
- What truly needs my attention?
- Where do I need to protect space, whether that is for focus, for rest, or for boundaries?
Likewise, how you end your day has an impact. Taking 10 to 15 minutes to step away from the screen, breathe deeply, and jot down your top priorities for tomorrow can help reduce mental clutter.
These bookends act like anchors. They give your mind a way to hold steady in the midst of competing demands.
What small change could make the way you begin or end your day feel calmer?
4. Breathwork to Reset the System
Your breath is one of the fastest ways to shift your internal state. Different types of breathwork support different needs. Here are three techniques you can use depending on how you are feeling in the moment:
The Physiological Sigh (for adrenaline spikes)
When you feel wired or overstimulated:
- Inhale deeply through your nose
- Add a small second breath on top
- Exhale slowly through your mouth
Repeat two or three times. This lowers cortisol and helps signal to your body that the immediate threat has passed.
Straw Breath (for tightness in the chest)
If your breath feels shallow or your chest feels tight:
- Inhale through your nose
- Exhale through pursed lips (as if blowing through a straw)
This encourages diaphragmatic breathing and releases physical tension.
Humming Breath (for a busy mind)
To calm mental noise:
- Inhale deeply through your nose
- Exhale with a soft humming sound like “mmm” or “hmm”
This activates the vagus nerve, releases tension in the face and jaw, and gently quietens the nervous system.
And remember, even something as simple as breathing in for three and out for three can create a shift. This can be especially helpful in meetings or moments where stepping away is not possible. It is a discreet and effective way to slow racing thoughts and reset your nervous system.
Which of these breathing techniques could you try the next time stress or overwhelm rises?
5. Soften Your Gaze
When you spend long periods focused on a screen or fixed point, your vision narrows. This “tunnel vision” mirrors how your eyes behave when you are in a threat state: hyper-focused and alert. It is the body’s way of preparing to respond quickly, but over time, it can keep the nervous system in a subtle state of stress.
To break this pattern:
- Look up and out of a window
- Let your eyes soften
- Take in the full view of your surroundings
This signals to the brain that you are safe. Even a small shift like this can create a surprising sense of ease.
How often do you give your eyes and your mind a chance to rest from the screen?
6. Communicating Overwhelm Clearly and Calmly
Stress often builds when you stay silent about how much you are carrying. You may feel reluctant to speak up because you want to appear capable, but communicating your capacity is not a weakness. It is a form of clarity.
Try language like this:
“At the moment, I am working on [X], [Y], and [Z]. I am happy to help. Could you advise on what should take priority?”
This invites collaboration instead of confrontation. You are not saying no; you are asking for clarity and support.
Other helpful phrases:
- “I would like to help. Let me review my current workload.”
- “Can I get back to you once I have reviewed my schedule?”
- “My workload is currently full. Is there anything that could be paused or delegated?”
These kinds of responses protect your time, support your wellbeing, and still sound calm, professional, and engaged.
What phrase might give you the confidence to communicate your workload more clearly?
Everyday Micro-Moments That Reduce Stress and Restore Focus
These small ideas might seem minor, but they can interrupt the build-up of stress and gently shift how your day feels. Choose what works for you, adapt as needed, and remember: small changes often add up to something meaningful.
- Use your calendar not just for tasks, but to schedule breathers
- Walk to a more distant toilet or printer to build in natural movement
- Ask: “What matters most today?” rather than “What is shouting the loudest?”
- Name it to tame it. Take 30 seconds to pause and ask: “How am I feeling right now?”
- Soften your gaze by looking out of a window each hour to help your nervous system settle
These small moments are easy to overlook, yet they can help shift your body out of autopilot, regulate your nervous system, and restore a sense of perspective.
“Which of these micro-moments could you try adding into your day?”
The Foundation of Self-Care
Tools and techniques are important, it is often the foundational things such as sleep, hydration, movement, daylight, balanced blood sugar, and nourishing food that quietly stabilise us. Caffeine can also play a role here. A morning coffee can feel like a boost, however, too much, or drinking it later in the day, can disrupt sleep quality and increase feelings of restlessness.
These self-care practices support your nervous system, boost resilience, and help you feel more grounded. Of course, life does not always make it easy to keep these foundations in place, but gently returning to them when you can is part of the process. Small shifts over time can make a big difference.
The foundation of my self-care routine focuses on prioritising sleep, staying hydrated, and keeping movement consistent. I use a health tracker (the WHOOP band) to stay aware of how rest and recovery affect my wellbeing, and I start each morning with a cup of matcha. It contains L-theanine, an amino acid that supports calm focus, and helps me begin the day feeling centred and clear-headed.
Which of these foundational activities could you give a little more attention to this week?
Final Reflection
Stress management is not about perfection or constant productivity. It is about tuning into what your nervous system needs and giving yourself permission to respond with care.
You do not have to wait for burnout to make a change. You can begin with something small, and you can begin today.
Out of everything shared in this toolkit, what is one small step you could start to integrate into your day tomorrow?
If anything in this blog has resonated with you and you would like to explore how stress or overwhelm is showing up in your life, you are very welcome to get in touch. I offer one-to-one and online video sessions that support individuals in building resilience, creating space for reflection, and developing tools that work for their unique circumstances. You can reach me directly through my contact page, or learn more on my Stress Management Service page.