Stress Management: Finding Calm & Balance
Stress management begins with recognizing that you can’t keep pouring from an empty cup, instead of trying to get rid of stress altogether.
The reality is that life can feel incredibly demanding between career responsibilities, family commitments, and everything in between, it’s easy to feel like you’re carrying the weight of the world on your shoulders. When that pressure builds, it often leads to chronic stress, overwhelm, and eventually burnout.
A few years ago, I was soaring in my career, making more money than ever, and on the outside I looked like I was holding it all together, but on the inside I was struggling, exhausted, and anxious all of the time. I ignored my body’s signals for rest, I pushed through sickness, and I sacrificed sleep and meals to get more done in the day. Ultimately, my body shut down and I had no choice but to rethink how I operated each day. No longer could I thrive in the stress and chaos.
If that feels familiar, you’re not alone, but it is a signal that something needs to shift.
Even when it feels like there’s no time, prioritizing yourself is essential. In fact, it’s one of the most powerful things you can do to restore balance and regain a sense of control.
A Simpler Approach to Daily Calm
Oftentimes, when I am talking to people about this, they will tell me that they don’t have the ability to slow down or rest, because they have so much on their plate. What I can promise you is that you don’t need a complete life overhaul to feel better.
Some of the most effective stress management tools are also the simplest, and they can be seamlessly integrated into your daily routine.
The following three practices have been powerful anchors in my own Nourished Life journey and for many of my clients. They are practical, science-backed, and designed to help you reduce anxiety, prevent burnout, and reconnect with yourself.
Mindful Breathing for Stress Management
Deep, intentional breathing is one of the quickest ways to calm your nervous system and you can do it anywhere.
When I teach my clients breathing techniques, I often start with the basic belly breathing or diaphragmatic breathing. Most people tend to breathe in a shallow way (typically in their chest). This actually signals the body to stay in a stress response state. When we shift to diaphragmatic breathing it helps signal safety to your body, reducing stress hormones while lowering heart rate and blood pressure.
Here’s a simple way to practice:
- Find a comfortable posture where your spine is tall and your shoulders are relaxed away from your ears.
- Take a deep inhale through your nose with the intention of filling your belly with as much air as possible. (Try to see your stomach expand as you breathe in)
- Hold your breath from a few moments
- Then exhale slowly out of your mouth as your belly button draws in towards your spine.
- Repeat this for a few cycles
Once you get comfortable with breathing into your diaphragm, instead of your chest, I then introduce various breathing patterns that are proven to support stress management, like box breathing or 4-4-6 breathing. If you want to learn more, I have a few breathing exercise videos in my Nourished Life Starter Kit, along with many other stress management tools you can use during work breaks, before meetings, or whenever you feel overwhelmed.
Releasing Tension Through Body Awareness
I tend to notice that I am stressed by how my body feels, because stress doesn’t just live in your mind, it lives in your body. When we learn to pay attention to our body’s “check engine light” signals, we can gain so much awareness on how to support ourselves.
A great practice that I recommend is Body Scanning which can help you to not only identify where in your body you are feeling tension and stress, but also gain greater clarity on what is causing the stress and overwhelm.
Here’s how to begin:
Continue all the way down to your feet then work your way back up to the top of your head.
Start in a comfortable position, you can do this sitting, standing or even laying down.
Place awareness at the top of your head and slowly move your attention down your body
Take a pause at each new section and take a few deep breaths to see what you notice
Pay attention to any tightness, discomfort, or tension
As you focus on each area, imagine breathing into it to find a moment of release and relaxation
If you want to take it up a notch, see if you can identify what may be causing the tension and with each breath try to release that situation.
This practice builds awareness of where you carry stress and gives you the ability to consciously let it go. It’s simple, effective, and can be done anywhere even in the middle of a busy day. If you would like to check out my Body Scan Meditation, check it out in the Nourished LIfe Starter Kit.
Mindful Walking as a Stress Management Tool
Movement can be incredibly grounding when paired with mindfulness and that is why I love Mindful Walking. It’s a beautiful way to combine gentle physical activity with presence, helping you release stress while reconnecting with your surroundings. The most important part of this walk is that you are not listening to any music or podcasts and you are not on your phone. You are walking undistracted and undisturbed.
To practice:
- Choose a quiet place to walk outside
- Walk at a comfortable and natural pace.
- Focus on feeling heels and toes hit the ground as you walk.
- Notice your surroundings – the sounds, colors, and sensations.
- Use diaphragmatic breathing (like you practiced above)
Not only will you feel less stressed, but you will feel more energized, grounded, calm and clear. I take a Mindful Walk at least once a day either in the morning or at the end of my work day.
Small Shifts That Support Stress Management
Feeling overwhelmed doesn’t mean you’re doing something wrong, it often means you’re doing too much without enough support. The good news is that small, consistent practices can create meaningful change.
Mindful breathing, body awareness, and mindful walking are simple tools, but they are incredibly powerful when practiced regularly. The key is giving yourself permission to pause, even for a few minutes each day, to care for your mental and emotional well-being.
A Gentle Reminder for Your Week
As you move through your week, check in with yourself:
- Where am I holding stress right now?
- Can I take just a few minutes to reset?
- What would help me feel more supported in this moment?
Stress management doesn’t have to be complicated. It starts with small, intentional moments of care.
You deserve to feel calm, balanced, and supported – not just someday, but now.
Feeling Burned Out?
If stress is taking over your life, check your burnout level with this quick 2-minute quiz to discover what’s really happening and what to do about it.
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