One of the many things I appreciate about these 4 simple steps to help us reduce the negative effects of stress, is that they’re fast working – which has to be good.

They can be ideal for those moments when we feel there’s too much on our plate, and we’re ‘doing’ overwhelmed.

So, next time you’re swept up in stress, trial these 4 simple steps for yourself and watch your stress melt.

Step 1 is to pause. I call it the Mighty Pause.

Pausing can actually help us step back from the trigger and center ourselves.

Step 2 is to breathe.

Allowing ourselves to breathe three slow, deep breaths is a game-changer in multiple ways for our physiology, cellular biochemistry and even our nervous system. If that feels like a long time, then it’s definitely time to do this.

Step 3 is to spot what’s going on.

Asking ourselves ‘what’s actually happening here?’ can be where the rubber meets the road when it comes to possible outcomes. I can get totally engrossed with things, especially when I’m in traffic or working to a full schedule.

One perspective is to just stop for a moment and recognise that a reaction from us may not help things at this point.

Perhaps the most valuable step we can take is to assess what’s going on. It can make it easier to spot that we’re doing our best already and maybe there’s nothing more for us to do right now.

Step 4 is to go with what’s so…

…rather than fighting it.

This process of simply taking these four steps (even when we don’t feel like it) has been shown to help us reduce the negative effects of stress, which can be extraordinarily valuable for our overall health. 1

This pausing process can help us shift gears in our nervous system; away from our sympathetic (fight vs flight) into our parasympathetic (digest, rest, heal), which is where we can reset our body-balance.

If you found this useful, please do share – as it might make a difference for someone you care about.

And if you’re keen to take The Stress Test for yourself, then go for it! I’m curious to learn how you get on.

In the meantime, I’ll see you on this week’s #AliveWithFi – Ciao for now ☺


1 Stress is common in our lives today – in fact, it’s a part of life. And many of us instinctively know that ongoing stress can be damaging to our health in multiple ways. It makes so much sense to practice ways of dealing with it.

Especially true, given that we’re now discovering “reducing stress in your everyday life is vital for maintaining your overall health, as it can improve your mood, boost immune function, promote longevity and allow you to be more productive. When you let your stress get the best of you, you put yourself at risk of developing a range of illnesses – from the common cold to severe heart disease. Stress has such a powerful impact on your well being because it is a natural response that is activated in the brain.”

“Why Stress Management is So Important for Your Health”

  1. Eliaz, M.D. LAc (n.d.).

Fi Jamieson-Folland D.O., I.N.H.C., is The LifeStyle Aligner, with over 27 years experience in Europe, Asia and New Zealand as a qualified Osteopath, Integrative Nutrition Health Coach, educator, writer, certified raw vegan gluten-free chef, speaker, health mentor and Health Brand Ambassador.








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