Feeling Stuck? 7 Ways to Process Stress and Find Calm

Recently, a friend called me and said, “I need to vent. I’m setting a timer for one minute.” She quickly shared her biggest stressors, finishing in just 55 seconds. We both laughed, and I acknowledged how much she was carrying—much of it outside her control. Instead of jumping into problem-solving, we simply connected and appreciated our friendship.

That moment wasn’t about fixing her stressors. It was about completing the stress cycle—helping her body move out of “fight or flight” and into a calmer state. She even planned to scribble furiously at work if she felt stressed again, knowing her challenges were ongoing.

Today’s Tool for Dealing with Uncertainty: Completing the Stress Cycle

When life feels uncertain and stress is chronic, it’s important to help your body process stress—not just your mind. If we don’t, stress can show up as physical pain, illness, or unhelpful habits like rumination.

7 Ways to Complete the Stress Cycle

(adapted from Burnout by Emily & Amelia Nagoski) 

1. Physical Activity

Moving your body is the gold standard for processing stress. 20-60 minutes daily is recommended for dealing with chronic stress, but shorter movement breaks are also helpful.

• Dance to a song
• Walk or run around the block
• Shake out your arms or legs
• Do a quick workout (jumping jacks, squats, your favorite yoga poses)
• Stretch & pace around the room

2. Breathing

Slow, deep breaths can calm your nervous system. Try making your exhale longer than your inhale—imagine blowing bubbles or a pinwheel.

3. Positive Social Interaction

Friendly exchanges signal safety to your body.

• Say hello to a neighbor or co-worker
• Share a kind word with a stranger
• Text or call a friend
  

4. Laughter

Laughter helps regulate our emotions & strengthens social bonds.

• Watch a funny comedy clip
• Read a humorous book, story or comic strip
• Recall a hilarious memory & share it
• Spend time with people (or animals) that make you laugh

5. Affection (Loving Touch)

Connection with trusted people (or pets!) can restore a sense of safety. 

• Share a 20 second hug with someone you trust
• Give a 6 second kiss to your partner before leaving or returning home
• Snuggle with a pet or cuddle under a blanket

6. Crying

Let yourself feel and release emotions—frustration, sadness, anxiety, anger. Sometimes a good cry is exactly what you need. Listen to sad music or watch an emotional movie if it helps.

7. Creative Expression

Creative activities allow us to express and release big emotions.

• Doodle or color in an adult coloring book
• Sing along to your favorite song
• Try writing a poem or completing a quick, creative writing exercise
• Try watercolor or splatter painting
• Recite your favorite dialogue from a movie & pretend you are playing the part

This Week’s Challenge:

I’d love to hear from you! Leave me a comment and share:

How will you complete your stress cycle this week?

Next Week

Stay tuned for another powerful tool to help you thrive through uncertainty.

Need Support for Positive Change?

If you’re ready for personalized strategies to navigate life’s challenges, email me at dianna@collierclan.net for a free consultation.