10-Second Stress Fix: Simple Hacks to Boost Resilience Anytime

How often do you feel tense or overwhelmed during the day? It happens to all of us, but here’s some good news: you can feel better in just?10 seconds.?

Listen to the full podcast episode.

Let me introduce you to “micro resilience breaks.” These are tiny, simple exercises that help your body and brain reset. No equipment, no time commitment—just you and a few seconds.

Try these:

• Breathe:?Take three slow breaths.
• Focus:?Pick up an object, like a pen. Study its shape, texture, and shadows.
• Feel:?Rub your fingertips together and notice the ridges and sensations.

Why does this work? When you’re stressed, your body stays in fight-or-flight mode—great for emergencies but exhausting in daily life. These tiny pauses help shift your nervous system into a relaxed state, giving your body and brain a break.

The more you practice, the easier it gets—even during chaotic moments.

How to start

Listen to the podcast???. Pick a trigger. Waiting in line, a red light, or even your morning coffee—use these moments to practice a micro-break. Find what works for you: focusing on sights, sounds, or touch. Everyone’s different, so experiment.

Start small. Try it today—just one break. You might be surprised at how quickly it helps you feel calmer and more in control.

Take care and don’t forget to pause, even for a moment.