In our recent video, “Feeling Overwhelmed? Regain Balance in 3 Easy Steps” we introduced practical techniques to help you take the first steps toward emotional balance. This blog expands on those ideas, giving you even more actionable steps to take charge of your day.
What Happens If You Do Nothing?
It’s tempting to put off small steps like these, but over time, the feeling of being out of control can grow. Stress and overwhelm build, making it harder to break free. By starting small today, you’re giving yourself the gift of balance and resilience for tomorrow.
Emotional Control Within Minutes
Imagine pausing during a hectic moment and feeling your chest loosen; your thoughts slow down, and a sense of calm overwhelms you. These three strategies—mindful breathing, covert tapping, and practicing gratitude—are designed to help you:
Quickly calm your fight-or-flight response so you can think clearly.
Regain a sense of control and confidence in stressful situations.
Shift your mindset toward hope and positivity, even when life feels heavy.
These aren’t just theoretical solutions; they’re practical tools that can be seamlessly integrated into your busy day.
How These Techniques Work (Step-by-Step)
1. Mindful Breathing
When life feels chaotic, it’s easy to keep pushing forward, even though your mind and body are screaming for a break. Pausing and resetting is about intentionally stepping back to calm your nervous system.
How to do it:
Find a quiet space: Look for somewhere you can step away, even if it’s just the bathroom, your car, or a nearby bench.
Set a timer for five minutes: Knowing there’s a time limit helps you fully commit to the pause without guilt.
Breathe deeply: Inhale through your nose for a count of four, hold for four, and exhale through your mouth for six. Repeat this for the entire five minutes.
Recenter your focus: As you breathe, silently repeat phrases like, “I am safe,” or “I can handle this,” to reassure your mind.
This intentional pause reduces the intensity of your fight-or-flight response, creating mental space for clarity and calm.
2. Covert Tapping
In moments of stress, your fight-or-flight response can take over, making it difficult to think clearly. Tapping on the side of your hand (the "karate chop point") is an easy and effective way to calm your emotions quickly.
How to do it:
Identify a moment of stress: Whether it’s a tense meeting or an overwhelming situation, start tapping as soon as you feel stress building.
Tap on the side of your hand: Using the tips of your fingers from one hand, tap lightly on the fleshy part of the opposite hand, where you’d imagine delivering a karate chop.
Breathe deeply as you tap: Inhale through your nose for four seconds, exhale through your mouth for six seconds, and continue tapping.
Add calming phrases: Silently or softly repeat a reassuring phrase like, “I can handle this,” or “This feeling will pass.”
Why it works: Tapping on the side of your hand stimulates acupressure points, signaling your brain to relax and reducing the intensity of your stress response.
3. End with Gratitude
It’s easy to focus on what’s going wrong, especially during challenging times. Practicing gratitude helps shift your perspective to what’s going right, no matter how small.
How to do it:
Pick your moment: Incorporate gratitude either at the end of your pause-and-reset session or as part of a daily routine (e.g., before bed or over your morning coffee).
Write it down: Jot down three specific things you’re grateful for in a journal, on your phone, or even on a sticky note. Examples:
“I’m grateful for the cup of tea I had this morning.”
“I’m thankful my coworker shared a kind word with me.”
“I’m happy that the sun was shining today.”
Feel it deeply: Take a moment to reflect on how these small positives made you feel. This step reinforces the brain’s ability to notice the good, making it easier to stay optimistic over time.
By ending with gratitude, you train your brain to spot opportunities for positivity, even during overwhelming periods.
3 Simple Steps to Get Started Today
Download your free guide today.
Follow the step-by-step tips inside.
Notice the difference as you start to feel more in control and at peace.
Get the Free Tapping Guide
Ready to take these strategies further? Get the free step-by-step tapping guide to learn how to calm your mind and regain balance quickly.
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Take this first step today and discover how simple, effective tools can transform how you navigate life’s challenges.
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