Stress Relief Archives - Daria Gatska

February 11, 2026

Why your confidence changes depending on who’s in the room?

Have you ever noticed how confident you feel in one meeting… and completely unsure of yourself in another?

You can speak freely with peers.
You feel relaxed and your body language is open.

Then a certain person walks into the room be it a senior leader, a dominant colleague, and suddenly:

You overthink.
You hesitate.
Your voice changes.

It feels like your confidence just disappeared.

But it didn’t.

Confidence is not a fixed trait

We tend to think of confidence as a personality characteristic.
Something you either “have” or “don’t have.”

But confidence is not fixed.

It’s contextual.

More specifically, it’s physiological.

Confidence is the natural expression of a regulated nervous system.

When your nervous system feels safe, you can:

Think clearly
Speak with ease
Stay present under pressure

When it detects threat, even subtle social threat, your body shifts into protection mode.

And protection mode is not designed for confident self-expression.
It’s designed for survival.

What actually happens in the body?

Your nervous system is constantly scanning your environment for cues of safety or danger. This happens below conscious awareness.

Certain people can unconsciously register as “threat” because they represent:

Authority
Evaluation
Rejection
Competition
Past experiences of criticism or dismissal

When that happens, your system may shift into:

Fight → defensiveness, sharp tone
Flight → overexplaining, rushing, anxiety
Freeze → blank mind, inability to speak
Fawn → people-pleasing, self-doubt, shrinking

None of these responses mean you are incompetent.

They mean your nervous system is protecting you.

What you can do when your voice tightens or you start doubting yourself?

I. Take a slower breath.

A longer exhale activates the parasympathetic nervous system which is the part responsible for regulation and social engagement.

How to do it:

Inhale naturally through your nose.
Exhale slowly through your mouth for 1–2 seconds longer than your inhale.
Repeat 3–5 times.

Don’t force it. Just slow it.

II. Ground Through the Feet

When we feel socially threatened, energy often rises upward (shows up as a tight chest and racing thoughts).

Grounding brings awareness back into the body.

How to do it (while seated or standing):

Press your feet gently into the floor.
Feel the support underneath you.
Slightly straighten your spine without forcing posture.

This increases stability and embodiment which directly supports confident expression.

III. Orienting to Safety (30–60 seconds)

When you enter a room that activates you, your nervous system narrows its focus toward threat.

Orienting gently tells your body: I am safe right now.

How to do it:

Slowly look around the room.
Notice 3 neutral or pleasant objects (a plant, light from the window, a notebook).
Let your eyes land on something steady for 5–10 seconds.
Take one slow exhale.

This shifts your system from hypervigilance to presence.

It’s subtle. No one will notice you doing it.

If you need any further support, explore my services ✅

I am happy to create a tailored individual program which will help reduce stress and boost your confidence.

With kindest regards,
Daria

February 9, 2026

Losing your confidence at work? Here is why:

"I lost my confidence at work" or

"The employees are becoming less engaged in the conversations."

That's what I hear more often lately from my clients.

As a meditation and mindfulness teacher, I would like to bring more awareness on why this happens.

When people stop speaking in meetings, it’s rarely because they don’t care.

More often, it’s because their nervous system is under pressure.

Under stress, the body doesn’t prioritize creativity, confidence, or collaboration.
It prioritizes safety.

And at work, safety often looks like:

Staying quiet
Avoiding attention
Not taking risks

What looks like disengagement from the outside is often self-protection on the inside.

THREE SHORT BUT POWERFUL EXERCISES:

1. Before joining a meeting where you want to speak up.

Place both feet firmly on the floor
Take one slow inhale through the nose
Exhale slightly longer than you inhale
Silently name 3 things you can feel in your body (feet, chair, breath)

Why it works:
Physical sensation brings the nervous system out of threat and back into the present moment. This is exactly where confidence lives.

2. Before you speak in a meeting.

Pause for one full breath
Feel your exhale drop into your belly
Speak on the next inhale or just after

Why it works:
A regulated breath steadies your voice and signals safety to your brain and others.

3. After difficult interactions: Release the residual stress (3 minutes)

Gently roll your shoulders and neck
Shake out your hands for 20–30 seconds
Take 3 slow breaths while letting your jaw relax

Why it works:
Stress that isn’t released stays in the body and affects the next interaction.

If you need any further support, explore my services ✅

I am happy to create a tailored individual program or a program for your team which will help not only reduce stress, but also boost confidence at work.

With kindest regards,
Daria

January 29, 2026

When Stress Narrows Your World

I once heard someone say:

“It felt like there was only one option. I couldn’t think of anything else.”

Ever experienced anything like that:

focused on one problem and lost the wider context?
repeated familiar reactions even when they didn't help?
struggled to imagine alternatives or long-term consequences?

Good news is that it isn’t a lack of intelligence.

It’s biology.

When stress levels rise, activity in the prefrontal cortex — the part of the brain responsible for reflection, creativity, empathy, and big-picture thinking — decreases.

The brain prioritizes speed over wisdom.
Action over perspective.

This response evolved to keep us safe.

But in modern life, it often shows up when we’re:

making important decisions
navigating conflict
feeling stuck or overwhelmed

And in those moments, the world can feel very small.

Why “thinking harder” doesn’t work

One of the most common mistakes we make under stress is trying to solve the problem immediately.

We analyze.
We replay conversations.
We search for the “right” answer.

But tunnel vision isn’t caused by poor thinking.
It’s caused by a disregulated nervous system.

Which means perspective doesn’t return through better arguments or more effort.

It returns through safety.

Perspective follows regulation

When the body senses safety, the nervous system settles.
When the nervous system settles, awareness naturally widens.

Options reappear.
Curiosity returns.

This is why body-based, mindful practices are often the fastest way back to clarity — especially when we feel stuck.

If you’re noticing signs of tunnel vision — urgency, rigidity, “there’s only one way” thinking — you can easily follow the steps described in the guideline I created for you.

This short, practical guideline you can use anytime to help widen your perspective in about 60 seconds.

It’s simple, body-based, and designed for real life.

Please feel free to use it or share with someone who might need it right now.

With kindness and gratitude,

Daria

January 6, 2025

5 Simple Techniques for Every Day to Release Stress

Managing stress in our fast-paced world is crucial for maintaining mental and physical well-being. Here are five simple and practical techniques you can incorporate into your daily routine to reduce stress and restore balance.

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1. Deep Breathing Exercises

Conscious breathing helps calm the nervous system and reduce stress levels. Try this simple technique:

Inhale deeply through your nose for four counts.
Hold your breath for four counts.
Exhale slowly through your mouth for four counts.
Repeat for a few minutes whenever you feel overwhelmed.

2. Mindful Meditation

Taking just five to ten minutes a day to sit in silence and focus on your breath can help clear your mind and promote relaxation. Meditation allows you to become more present and aware, reducing anxiety and increasing overall well-being.

3. Physical Movement

Exercise releases endorphins, the body’s natural stress relievers. Even a short walk in the park, some gentle stretching, or a few yoga poses can help alleviate tension and improve your mood.

4. Journaling Your Thoughts

Writing down your thoughts and emotions can be a powerful way to release stress. Try journaling about your day, or simply writing down any worries to help clear your mind.

5. Practicing Gratitude

Focusing on positive aspects of your life can shift your mindset and reduce stress. Each day, take a moment to write down three things you are grateful for. This simple practice can help reframe your thoughts and cultivate a sense of peace and appreciation.

With gratitude & kindness,

Daria