10 Microsteps to Try During a Stressful Moment

These in-the-moment strategies will help you reset in just a minute or two.

When we experience stress, it affects our focus, our relationships, and our mental well-being. Research shows that stress can directly affect the brain and body, making it more difficult for us to live healthy lives and prioritize what’s important. And when we don’t address our stressors, they can become cumulative, which leads to overwhelm and burnout. That’s why it’s important to arm ourselves with in-the-moment tools that we can use in stressful situations to help us reset and feel more calm.

If you need some tools to help you better handle your stress, try these Microsteps:

Take a moment to notice if you’re holding tension anywhere in your body.

You may be hunching your shoulders, clenching your fists, or holding tension in another part of your body when you’re busy or stressed. Regularly pausing to adjust your body and release this tension can help you feel physically and mentally better.

Pause and focus on your breathing.

Conscious breathing, even for a few moments, can activate your parasympathetic nervous system and bring you a deep sense of calm. This will help you recharge, ground you in the present, and reframe the moment.

Close your eyes and visualize yourself in your favorite peaceful place. 

The practice of creative visualization has been found to lower stress. Transport yourself to somewhere you love: a beautiful beach, a field filled with flowers, or the banks of a river, and notice how you relax, releasing tension.

Schedule time to watch a Thrive Reset. 

Put a one-minute meeting into your calendar on a busy day with a link to your personal or favorite Reset. Making time for joy will help you maintain perspective if you’re feeling stressed or anxious, and will allow you to calm down.

Take a short music break.

Music has the power to lower blood pressure and heart rate and reduce stress and anxiety. Just listening to a song you love for 60-90 seconds can activate your parasympathetic nervous system, relaxing the body and lowering your levels of the stress hormone cortisol.

Write down three things you're grateful for. 

This exercise has been shown to lower your stress levels and bring you a greater sense of calm. When we shift our attention to little things that bring us joy or appreciation, we allow ourselves to calm down and revisit our current situation with a new perspective. 

Think of one small thing you can do to take some control. 

We can’t always prevent stress, but we can take steps to manage it. Ask someone for help, see if there are other priorities you can drop, or try to move back a deadline.

Carry a pen and paper with you and draw if you feel stressed. 

It doesn’t matter what you draw, but the act of drawing will help distract you from stress and help you keep it in perspective. It can also spark joy or spark feelings of nostalgia, which can help you calm down.

When something is causing you stress, pause and ask yourself if it’s good or bad stress.

Not all stress is bad. Good stress, like a challenging work project or planning an upcoming life event, can be motivating and meaningful. Simply recognizing which kind of stress you’re experiencing can help you take action accordingly.

Think of one positive thing that could come from a stressful situation. 

Reframing your perspective can help you feel more in control and less stressed. Ask yourself: is there an opportunity to grow here? A chance to learn something new? A part of this I can feel grateful for?