7 Quick Things You Can Do When Everything Feels “Too Much”
Stress rarely announces itself loudly. It often builds slowly — in your shoulders, in your sleep, in the way you react to small things. For many Veterans, stress becomes something you “just live with.” Until one day it spills over. When that happens, you don’t need a complicated routine or a long meditation to experience stress relief. You just need one small thing that helps your nervous system switch out of overload and back into balance.
Here are seven quick, practical things you can do (most in under three minutes!) when everything starts to feel like “too much.”
Disclaimer: The information shared within this article is not a replacement for professional help. If you, or someone you know, is in a crisis, please reach out to one of the 24/7 helplines listed below:
– Suicide Call Back Service: 1300 659 467
– Lifeline: 13 11 14
– Open Arms: 1800-011-046
1. Breathe in for four, out for six
When stress spikes, the breath becomes short and shallow without us even noticing.
A simple shift in your breathing pattern can interrupt the stress response almost instantly.
Try this:
- Breathe in for 4 seconds
- Hold gently for 1–2 seconds
- Exhale slowly for 6 seconds
A longer exhale activates the parasympathetic nervous system, aka your rest and digest response.
Why it works:
It signals safety to your brain and helps reduce adrenaline and cortisol — exactly what you need for stress relief.
You might also like: Breathing Techniques to Calm Your Body and Mind
2. Drop your shoulders and unclench your jaw
Most people carry stress physically before they feel it mentally.
Right now, try this:
- Drop your shoulders
- Release your jaw
- Soften your hands
- Uncross your legs
- Take a slow breath
These small adjustments help your body shift out of “ready” mode and can ease tension within seconds.
Why it works:
Your body and mind are closely linked; relaxing one can “speak” directly to the other.
3. Name five things you can see
This grounding technique brings your awareness back to the present moment, especially when thoughts start racing.
Try this:
Look around and name (out loud or in your mind) five things you can see — it might be textures, colours, objects or shapes.
Why it works:
Drawing your attention out of your head and into your surroundings interrupts the “mental spiral.” This is especially helpful for flashbacks, overwhelm, or moments of emotional overload.
You might also like: Everyday Mindfulness: 4 Simple Ways to Get Started
4. Step outside — even for 60 seconds
You don’t need a whole bushwalk to experience some stress relief; just a minute outdoors can create a reset.
Try this:
Go to the nearest outdoor space — the verandah, the backyard, the driveway.
Let your eyes focus on the furthest thing you can see.
Why it works:
Light, fresh air, and distance help regulate the nervous system. It’s a fast way to reduce sensory load and create space in your mind.
5. Plant your feet firmly on the ground
Grounding through the body is one of the quickest ways to calm an activated nervous system.
Try this:
Sit or stand with both feet on the floor.
Press them down gently.
Notice the contact, pressure, temperature and textures.
Why it works:
It stabilises your body and reduces feelings of being scattered, overwhelmed, or disconnected.
You might also like: Why Self-Care Matters: Tips for Prioritising Your Mental Health
6. Take a sensory break
Stress can make your senses feel overloaded — especially loud noises, bright lights, busy spaces, or constant notifications.
Try this:
- Turn down the lights
- Switch off the TV or radio
- Put your phone face down
- Close your eyes for 20–30 seconds
Even momentary sensory reduction gives your nervous system a chance to decompress.
Why it works:
You’re telling your brain, “You don’t have to take in so much right now.”
7. Slow your movements right down
Rushing keeps the nervous system in “on” mode. Deliberately slowing down can send the opposite message, providing you with some much-needed stress relief.
Try this:
Whatever activity you’re doing next (eg walking, making a drink, folding the washing), do it at half your usual pace.
Why it works:
Slow movement tricks the nervous system out of urgency and back into a state of regulation.
Plus, it’s surprisingly calming.
You might also like: Veteran Health: Stress Signs to Watch For and the Hidden Impacts of Service
Final Thoughts
You don’t need a 20-minute meditation or a major mindset shift to feel better. Sometimes, all it takes is one tiny interruption — one breath, one pause, one gentle moment — to help your nervous system move back toward balance.
Small steps count.
Small steps work.
And small steps practised consistently can create real change in how you feel, think, and cope.
Supporting Veteran Well-being
At Body & Mind Online, our Telehealth programs for Veterans are designed to support this kind of long-term recovery. Each program includes complimentary premium access to the #1 Mindfulness App, Calm — providing you with 24/7 access to guided breathing, meditation and sleep support as part of your daily routine. Learn more about our Veterans program here.