In this episode, Tara shares practical stress management strategies tailored for high-achieving professionals. She recounts her own experiences at the start of the COVID-19 pandemic, illustrating the chaos and stress that ensued.
Tara introduces actionable techniques such as deep breathing, creating a low-priority “fuck it” list, power poses for confidence, and the 5-4-3-2-1 grounding method to stay present.
Her insights aim to assist driven professionals to manage stress effectively, enhancing both mental health and productivity while maintaining their ambitious drive in a balanced manner.
Stress isn’t going anywhere. You know it shows up at the worst possible times, like when you’re about to hit a deadline or the kids are having a meltdown. And while we can’t always predict when it will barge in, we can learn to manage it without letting it run the show.
It’s also important to recognize that stress isn’t all bad. It keeps us sharp, helps us hit deadlines, and gives us that extra push when we need it.
But when stress goes unchecked, it messes with everything from your mood to your sleep to your ability to think straight.
What I’m about to share are the same strategies that helped me keep my sanity during the early days of the COVID-19 pandemic, when everything felt like it was falling apart.
Quick Fix #1: Breathe Like You Mean It
Breathing is the most basic thing we do, but are you doing it right? Chances are, no.
When stress hits, most of us shift into shallow, rapid breathing that keeps our nervous systems on high alert.
Take a deep breath in through your nose for four counts, hold it for four, and then exhale slowly through your mouth for four. This simple trick sends a signal to your brain that the danger has passed, giving your body the green light to chill out.
Do this a few times and watch your stress levels come down a notch.
Deep breathing activates your body’s natural “rest and digest” system, helping lower cortisol (aka the stress hormone) and bring you back from the brink of a meltdown.
You can do it at your desk, in the car, or even when you’re standing in line at the grocery store watching someone count out exact change. One minute of this can save you from snapping at the next person who asks you what’s for dinner.
Quick Fix #2: The “Fuck It” List
Half of the things stressing you out probably won’t matter in a week, let alone a year. That’s where the “fuck it” list comes in.
Go ahead and mentally (or physically) write down all the stuff you’re stressing over. Forgot to text someone back? Didn’t make it to the gym? Your kid’s art project looks more like abstract chaos than a masterpiece?
Ask yourself if it will matter in the long run. If the answer is no, put it on your fuck it list and let it go.
Not only does this free up mental space, but it also helps you focus on the things that do matter, like showing up with positive energy and not stressing over life’s small inconveniences.
Quick Fix #3: Strike a Power Pose
Studies from Harvard show that standing in a “power pose” (think Wonder Woman, hands on hips, chest out) for just two minutes can actually lower your cortisol and increase your confidence.
So, the next time you’re about to walk into a stressful meeting or have a tough conversation, find a private spot and strike a pose. You’ll feel more in control, and believe it or not, your body language will influence how others perceive you.
Plus, who doesn’t want to feel like a badass, even if it’s just for a minute?
Quick Fix #4: Move Your Body
When you’re feeling stressed, your body is holding onto tension like a coiled spring. You need to shake it out, literally.
You don’t have to hit the gym or run a marathon. Just step away from your desk, take a quick walk around the block, or do a few stretches.
The movement helps get rid of that tension and releases feel-good endorphins that give your brain a break. Trust me, a five-minute walk can do wonders for clearing your head when you’re drowning in deadlines.
Quick Fix #5: The 5-4-3-2-1 Grounding Technique
Sometimes stress spirals into full-blown anxiety, and you need to bring yourself back to the present moment. Enter the 5-4-3-2-1 grounding technique.
It’s all about grounding yourself in the present moment by using your five senses.
Start by naming five things you can see, then four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. This technique works because it shifts your focus away from your racing thoughts and anchors you in the here and now.
I used this a lot during those early pandemic days when everything felt like it was spinning out of control. It doesn’t magically make stress disappear, but it helps you regain control when anxiety tries to take over.
Stress Isn’t Going Away, So Learn to Manage It
Stress will always be there, but it doesn’t have to dictate your day or life. By using these quick fixes, you can manage it without losing your mind or your badass edge.
The best part? These tips don’t require you to book time off or invest in expensive tools. They’re accessible, easy to implement, and they work.
Try one of these techniques this week and see how it shifts your mood. Share your experience with me on Instagram by sending me a DM or leave a comment below.
Got thoughts or questions from this week’s episode? Drop them in the comments. I’d love to hear from you! 🫶
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00:00 Introduction to Stress Management
01:30 Personal Story: Navigating Stress During COVID
06:46 Understanding the Science of Stress
09:27 Practical Stress Management Techniques
13:49 The Power of Letting Go: The ‘F*** It’ List
18:49 Boosting Confidence with Power Poses
22:34 The Importance of Movement
26:24 Grounding Techniques for Anxiety
30:44 Conclusion: Embracing Stress as a Part of Life
I’m Tara Kermiet, a personal growth coach specializing in burnout prevention and work-life integration. I help busy multitaskers simplify their schedules, set boundaries, and build habits that create the breathing room they need to stay balanced and badass.
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