Feeling Stressed

🪞 What You're Feeling

Stress can feel like you're being pulled in five directions at once. You might feel tight, restless, irritable, or strangely numb. Even small tasks might trigger big reactions.

It can be hard to focus, sleep, or even breathe deeply. Your body might feel like it's on constant alert — because in a way, it is.

🔍 Why You Might Feel This

Stress often builds when you’re carrying too much — responsibility, uncertainty, expectation, noise. It can also sneak in when you’re trying to hold it together for others.

It’s not a failure. Your stress response is your system trying to protect you. This isn’t your fault — but it’s okay to care for it now.

🧘‍♀️ Try This Right Now

If your body feels tense or your mind won’t stop spinning, try one of these. Each step is a soft signal to your system: it’s okay to pause. You’re allowed to slow down.

1. Put your phone away for 10 minutes. Nothing will break.
   → Reducing stimulation helps your system stop bracing for urgency.
2. Clench your fists, then slowly release them. Repeat with your shoulders.
   → This active release helps your body let go of hidden tension.
3. Breathe out longer than you breathe in (e.g. in for 4, out for 6).
   → Longer exhales activate your calming (parasympathetic) response.
4. Do a quick “braindump”: write down everything in your head.
   → Emptying your mind onto paper reduces mental noise. Sort what matters now, what can wait, and what can go.
5. Step outside or look out the window — name 3 things you see.
   → This anchors you in the present, pulling awareness out of the stress spiral.
6. Take a short walk — even 5 minutes, inside or outside.
   → Gentle movement releases stress hormones and reconnects you to rhythm and breath.
7. Say: “I’m allowed to slow down,” even if you don’t believe it yet.
   → Speaking this aloud gently softens the inner pressure to keep pushing.

Stress is trying to tell you something: you've crossed a boundary. Slowing down isn't weakness — it's healing. You’re allowed to stop, breathe, and not “do” anything for a moment.

📚 Support Tools

• Burnout: The Secret to Unlocking the Stress Cycle by Emily & Amelia Nagoski — a powerful guide to understanding and releasing built-up stress.
• When the Body Says No by Dr. Gabor Maté — a deep, compassionate look at how stress affects the body and mind.
• The Stress Mastery Podcast: Living Right with Bill Cortright — in-depth experiences on mastering stress.
• 5-Minute Meditation for Stress — from Headspace, a short and calming guided session.

Some links are Amazon affiliate links and help support this project — with no extra cost to you. 💛