E117: Breathe, Ground, Repeat: Mastering Stress in Minutes

Stress—it’s something we all face, but for adult children of dysfunction, it can feel even heavier. Growing up in chaos often leaves us more reactive to life’s challenges. But stress doesn’t have to control you. Today, I’m sharing quick tools you can use to calm down in the moment."What Stress Is:Stress is your body’s natural reaction to challenges, triggering a fight-or-flight response. While this helps in emergencies, chronic stress—like ongoing worries—takes a toll on your body and mind.Tools to Calm Stress Instantly:Deep Breathing: Try box breathing: inhale for 4 seconds, hold for 4, exhale for 4, hold for 4.Grounding Techniques: Use the 5-4-3-2-1 method to focus on your senses.Muscle Relaxation: Tense and release your muscles, starting with your feet and working up.Quick Movement: Stretch or take a brisk walk to release tension.Calming Affirmations: Repeat phrases like “I am safe. I can handle this.”Cold Reset: Splash cold water on your face to calm your nervous system.These tools interrupt your stress response, grounding you in the present and signaling your body to relax. The key is to try a few and find what works best for you."Stress doesn’t have to run your life. These simple techniques can help you find calm when things feel overwhelming. If you want to learn more about thriving after chaos, connect with me through my courses or book a discovery call. You can rewrite your story."Resources: Grab My Signature Course "Trials To Triumph: An Adult Childs Emotional Freedom Blueprint" for just $24 (a $173 Savings) Grab it here: https://www.tammyvincent.com/course USe code "HEALFOR24" to grab the savings.Do you have a question you want answered on the next episode of "Adult Child of Dysfunction": Visit https://www.speakpipe.com/Tammyvincentcoaching and ask the question. Make sure you tell me who you are so that I can let you know when the answer goes live!Book a FREE calL: https://calendly.com/tammyvincent/30-minute-discovery-call Facebook Group: https://www.facebook.com/groups/1087928608822377Learn How Essential Oils Can Help You Fix What Ails You Naturallyhttps://calendly.com/tammyvincent/head-to-toe-wellness-consultationInterested in Booking Tammy for a speaking engagement? Reach out now and let's see if I would be a great fit for your next event...https://calendly.com/tammyvincent/speakers-event-chatWant to watch this instead of listen? Most Episodes are Copies Onto My YouTube Channel. Check it out here: https://www.youtube.com/@AdultChildofDysfunction(Disclaimer: Some of these shownotes and episodes have affiliate links. If you purchase, I will receive a small commission, with no cost to you of course)About Tammy:Tammy Vincent, a survivor and thriver, has transformed her life from the challenges of being an adult child of two alcoholic...