Simple Tools to Manage Life’s Overwhelming Moments
I don’t know about you, but this year—although still new—has already felt heavy.
World events. Local tragedies. Shifting policies. Workplace demands. Home life. The list goes on.
Lately, I’ve seen a noticeable uptick in stress levels among my patients. As a physician, I’ve come to expect certain seasonal shifts in mood. But this feels different. Screening tools that once returned scores of zero in late 2024 are now reading between 10 and 20. I’ve had more patients in tears in the exam room—feeling helpless, anxious, and unsure of how to cope with the rapid changes unfolding around them.
Many aren’t ready to consider medication (which isn’t always necessary), and finding a therapist who accepts insurance and is taking new clients? That’s a challenge of its own.
And while I’m not a psychologist or psychiatrist, I am a good listener. That alone can be powerful. I’m also someone who is in therapy myself—and I’ve picked up some practical tools along the way that I often share with my patients. Today, I want to share a few of them with you.
Boxed Breathing: My Go-To Reset
This is one of my favorite techniques. It’s quick, simple, and surprisingly effective. Boxed breathing is a structured breathing method that calms the mind, slows the heart rate, and can even improve focus (on a good ADHD day!).
How to Practice Boxed Breathing:
1. Inhale through your nose for 4 counts
2. Hold your breath for 4 counts
3. Exhale slowly through your mouth for 4 counts
4. Hold again for 4 counts
Repeat this cycle at least three times—or more if you need to recenter. I often do this in between patient visits, either against a hallway wall or on my rolling computer cart (aka COW—Computer on Wheels). Over time, I’ve increased my count to 5 or even 6, but 4 is a great starting point.
Emotional Freedom Technique (Tapping): A Deeper Reset
This technique requires a bit more time and emotional space, but it’s a powerful practice—especially for those internal battles like mom guilt, imposter syndrome, or processing world events.
How EFT Works:
1. Identify the issue and rate its intensity on a scale from 1 to 10.
2. Create a statement to repeat while tapping.
•Examples:
•“Even though I have this anxiety, I truly love, forgive, and accept myself.”
•“I acknowledge that [emotion] is here. I am okay. I will be okay. This is temporary.”
3.Tap the following points, repeating your phrase out loud or internally:
•Side of the hand (below pinky)
•Eyebrow
•Side of eye
•Under eye
•Under nose
•Chin
•Collarbone
•Underarm
•Top of the head
4.Reassess your intensity level. If needed, repeat the sequence.
I don’t use this technique on the fly—it requires me to sit, breathe, and feel. But when I give it the time, it really helps.
Pursed Lip Breathing: The Quiet Grounding Tool
This is a simple technique I’ve used instinctively during high-stress moments—sometimes even in front of patients (who have actually recognized it and laughed in solidarity!).
How to Do It:
1. Inhale slowly through your nose for a count of 2–4
2. Exhale slowly through puckered lips for a count of 4–8
It’s subtle, effective, and one of my favorite on-the-spot resets.
Body Scan: Tune Into Yourself
When things feel overwhelming or out of control, a body scan helps me reconnect with the present moment and ground myself in my body.
Steps for a Quick Body Scan:
1.Find a quiet place to sit or lie down comfortably.
2.Take slow, steady breaths.
3.Bring your attention to the top of your head, then slowly scan down your body—shoulders, chest, abdomen, legs, feet.
4.Simply notice any tension or sensations—without judgment.
5.Imagine releasing any tension as you exhale.
6.Gently bring your awareness back to your surroundings.
The more often you practice, the more your body begins to recognize the signals and respond more quickly to relaxation cues.
Final Thoughts
Stressful seasons come—and unfortunately, some linger longer than others. While we may not be able to escape the chaos of the world around us, we can equip ourselves with tools to navigate it.
Whether it’s a few moments of breathing in a hallway, a quiet tapping session in your room, or simply tuning into your body—these are small acts of self-care that can create powerful shifts in how we move through life.
You don’t need to be perfect. You just need to pause, breathe, and give yourself permission to slow down.
You’re not alone.
You’re doing your best.
And sometimes, that’s more than enough.
