31 Stress-Relief Activities to Reclaim Control When You Feel Overwhelmed
- Heather Henderson
- Oct 13, 2023
- 7 min read
Updated: Jul 14
Sitting on the couch, too tired to make dinner…
That was me. Not crying. Not melting down. Just done. Too many tabs open in my brain. Too many people needing things. And not enough of me left for… me.
I didn’t need motivation. I didn’t need another wellness hack. I needed one small moment. Something gentle. Something real.
Something to remind me I’m still here, still human, still allowed to pause.
REAL TALK: Taking time for yourself isn’t selfish. It’s how you get back to you.
If you’re overwhelmed, stretched thin, or like life is asking more than you’ve got to give... this is your lifeline.
Here are 31 simple ways to reset when you’re done, drained, or just need a minute.
No fluff. No pressure. Just small things that actually help.
These aren’t quick fixes. They’re self-care practices to help you feel a little more calm, a little more in control, and a lot more like yourself again.
🧠 Reclaim Your Nervous System
1. Deep Breathing
When stress takes over, start with the simplest and most effective technique: deep breathing.
By taking slow, deep breaths, you can calm your nervous system, lower your anxiety levels, and regain control over your emotions.
"When you own your breath, no one can steal your peace." — Unknown
2. Meditation
Meditation is a powerful practice that allows you to find a quiet space, clear your mind, and find inner peace.
It helps you let go of the chaos around you and attain a sense of calm and focus.
3. Stretching
Gently stretching your body is not only good for your physical health but also for your mental well-being.
Releasing tension and increasing flexibility through stretching can help you feel more relaxed and in control.
🪴 Reset Your Environment
"Sometimes the most productive thing you can do is relax." — Mark Black
4. Mindful Walking
Take a leisurely walk and pay attention to the sensations around you.
Mindful walking can help you escape the chaos in your mind and be fully present in the moment, leading to a sense of control.
5. Aromatherapy
Calming scents like lavender and chamomile have the power to relax your mind.
Aromatherapy can be a simple yet effective way to alleviate stress and regain your composure.
6. Journaling
Writing down your thoughts and feelings can be incredibly therapeutic.
It allows you to process and release pent-up emotions, offering you a sense of clarity and control.
7. Listen to Nature Sounds
The sounds of nature have a unique ability to soothe the soul.
By immersing yourself in these calming sounds, you can find a tranquil escape from your stressors.
8. Yoga
Yoga not only improves your physical well-being but also provides a space for mental relaxation.
The combination of postures and mindful breathing can help you regain control over your body and mind.
9. Warm Bath
A warm bath with Epsom salts can do wonders for releasing muscle tension and stress.
It's a simple, indulgent way to unwind and regain a sense of control.
🎧 Engage Your Senses and Emotions
10. Read a Book
Escaping into a good book allows you to shift your focus from the issues causing stress.
Reading can be a form of mental refuge, providing you with a break from life's chaos.
💛 Feeling a shift already? If you’re nodding along or exhaling deeper, this is your moment. (Not just a book. A system for clarity, calm, and comeback energy.)
11. Create Art
Expressing your emotions through painting, drawing, or crafting can be a therapeutic outlet.
Art provides a channel to release stress and nurture your creative side.
12. Listen to Music
Music has the power to calm the mind and soothe the soul.
Playing calming tunes can help you relax and regain a sense of control over your emotions.
13. Cuddle a Pet
Spending time with your furry friend can provide comfort like no other.
The unconditional love and support of a pet can be a great source of solace in stressful times.
14. Practice Gratitude
"Gratitude turns what we have into enough." — Aesop
Shifting your perspective is essential in regaining control.
Writing down things you're grateful for can help you focus on the positive aspects of life, reducing stress.
💬 Connect and Ground
15. Call a Friend
Connecting with someone you trust for a friendly chat can be incredibly therapeutic.
Sharing your thoughts and feelings with a friend can alleviate the emotional burden you may be carrying.
16. Forest Bathing
Spending time in a natural environment is a great way to reduce stress.
The beauty of nature can help you regain control over your thoughts and emotions.
17. Cook a Comforting Meal
Preparing and savoring your favorite dish can be a therapeutic experience.
Cooking not only provides a sense of control but also offers a comforting, soul-nourishing meal.
18. Laugh
Laughter truly is the best medicine.
Watching a funny video or comedy show can instantly lighten your mood and reduce stress.
19. Practice Visualization
Visualization is a powerful technique that involves imagining a peaceful place or scenario.
This practice can help calm your mind and lower anxiety levels, giving you a sense of control over your thoughts.
20. Take a Digital Detox
In today's digital age, it's easy to become overwhelmed by screens and information.
Taking a break from your devices can help reduce stress and regain a sense of control over your time and attention.
✨ This isn’t a book. It’s a ritual reset.
If your brain is buzzing, your nervous system is shot, and your energy feels like a phone stuck on 3%—Be Present is your lifeline.
31 customizable rituals. Real-world integration. A choose-your-own-adventure for your well-being.
🔄 Reclaim Routine and Perspective
21. Practice Progressive Muscle Relaxation
Tensing and releasing each muscle group in your body can be a fantastic way to release physical tension and, in turn, reduce overall stress.
22. Volunteer
Helping others can provide a sense of purpose and fulfillment.
It shifts your focus away from your personal stressors and allows you to make a positive impact on the lives of others.
23. Watch the Sunset
Experiencing the beauty of a sunset can be a profound and awe-inspiring moment.
It offers tranquility and a sense of perspective that can be incredibly calming.
24. Drink Herbal Tea
Enjoying a calming herbal tea, such as chamomile or mint, can be a simple yet effective way to relax and regain a sense of control over your emotions.
25. Plan a Mini Getaway
Even a day trip can break the routine and rejuvenate you.
A change of scenery, no matter how brief, can provide relaxation and a renewed sense of control.
26. Practice Affirmations
Using positive statements can boost your self-esteem and confidence.
Affirmations help you challenge negative thoughts and regain control over your self-belief.
"Talk to yourself like someone you love." — Brené Brown
💜 Center Yourself With Compassion
27. Take a Nap
A short power nap can refresh your mind and body.
It's a quick way to recharge and regain control over your energy and mood.
28. Stargazing
Gazing up at the night sky and contemplating the vastness of the universe can be a humbling experience.
It can help you put your daily stressors into perspective and regain a sense of control.
29. Donate or Declutter
Clearing out and simplifying your space can be a therapeutic activity.
It helps you create a sense of order and control in your surroundings.
30. Explore a New Hobby
Learning something new that excites you can be a fantastic distraction from stress.
Engaging in a new hobby fosters personal growth and a sense of accomplishment.
31. Practice Self-Compassion
Finally, remember to be kind and forgiving to yourself, as you would to a friend.
Practicing self-compassion can reduce self-criticism and self-induced stress, ultimately helping you regain a sense of control over your life.
"You are doing the best you can with what you have—and that’s enough."
In the midst of life's chaos, it's easy to feel overwhelmed and out of control. However, it's essential to prioritize self-care and take time for yourself.
By incorporating these 31 activities into your routine, you can regain a sense of control and inner peace.
Self-care is not selfish; it's a necessary step towards a healthier, happier you.
So, the next time you feel stressed and out of control, refer to this checklist, pick an activity that resonates with you, and take a step towards reclaiming your calm and composure.
Your well-being deserves it!
✨ Reflect + Reset
Which one of these practices feels like a lifeline right now? Why?
Try This:
Pick 3 practices and schedule them into your week.
Create a "Calm Kit" with aromatherapy, a journal, and your favorite tea.
Want to Go Deeper?
If this post helped you breathe easier or reconnect to yourself… imagine what happens when you make that your daily baseline.
That’s what Be Present was made for.
It’s not just a self-care list—it’s a choose-your-own-adventure ritual system that meets you where you are and helps you build the life you actually want.
✨ Still Here?
If you made it all the way through this list, it’s not just because you’re stressed.
It’s because some part of you is ready for something different.
Not just relief, but rhythm. Ritual. A way to come back to yourself again and again.
That’s what BE PRESENT was created for.
Not another to-do list.
A choose-your-own-ritual guide that meets you in the mess and gently leads you home.
Be well,
Heather
If you’re ready to take what resonates from this list and IMPLEMENT, then I invite you to join BE PRESENT.
This comprehensive program goes even deeper than building out new habits, by guiding you to develop the mindset and self-care techniques essential for lasting personal improvement.
Discover how to cultivate presence, manage stress, and achieve a sense of fulfillment that fuels true transformation and join today!
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