Stress is a Full Body Chemical Event

5 Ideas to Take Control of Your Stress Before It Takes Control of You

I even moved my laptop to the porch today and couldn't knock it. I found my heart suddenly racing as I sat at my computer this morning. All I was doing was moving some meetings around on my calendar, and suddenly, I was stressed about how quickly this month is passing by. I started thinking about all the things I want to accomplish… need to accomplish… and just like that, I was feeling anxious, and I became less productive.

My heart rate was up. My shoulders were clenched. And I swear I could feel the cortisol flooding into my belly.

And the worst part? I caused my own stress. I set the deadlines. I work for myself. I made the plan!

I talk about this concept from the stage - how we create our own stress and how it can damage our health. It's part of my research.

Ugh. Come on, Nina. Get your head in the game.

Here’s the fact: Stress isn’t just some vague “feeling.” It’s a full-body chemical event. And most of us are living in it every. single. day.

• 83% of U.S. workers suffer from work-related stress

• 1 in 4 say their job is their #1 stressor

• U.S. businesses lose $300 billion a year to stress-related issues

• Stress is linked to 120,000 deaths and $190 billion in healthcare costs annually

• And every day, 1 million people call out of work - not for illness, but for stress!

This isn’t just “everyone’s a little busy.” This is a mental health crisis with a dress code and a calendar invite.

We’re in it! So what can you do, right now, at your desk, to stop feeding the stress cycle?

5 Simple Ways to Decrease Your Workplace Stress Today

1. Breathe like it matters. Start by simply noticing that you’re breathing. Then inhale through your nose for 4 counts. Exhale through your mouth for 6. Do it three times. Your nervous system will get the memo: “We’re safe.”

2. Check your posture. Unclench your jaw. Drop your shoulders. Notice the face you’re making right now!? Your body’s stress signal often starts with tension, so send a counter-signal by releasing it. Grin, relax, shift in your chair. Let your body help your brain.

3. Say no to just one thing. Overcommitment is stress in disguise. Don’t do one thing on your mental to-do list. Just decide right now that it’s not happening today. Protect your time like the valuable asset it is.

4. Move! Go for a 3-minute walk. Take a lap around your office space, step outside for a minute, or head to a bathroom and have a private 30-second dance party. Your stress hormones weren’t designed for sitting all day. Movement burns through the chemical cascade. That silly little dance party might just change your whole day.

5. Reframe the deadline. Ask yourself: “What happens if I push it by a day?” What if I prioritize something else? Most of the pressure we feel is self-created. Challenge your inner taskmaster. You’re in control of you.

This quick read is your reminder: You DON'T need to quit your job or move to the mountains. You just need to remind your brain and body: You’re the boss here.

You’ve worked hard to get here. You’re doing the thing! That thing you’ve learned how to do.

Stress may be part of today’s workplace norm, But suffering doesn’t have to be.

Now go be your awesome self. Be proud you are doing hard things.

And when stress shows up again? Breath deep, smile, and then take it in the bathroom and twerk, moonwalk, wiggle yourself out of it.