Stress Relief Archives - Daria Gatska

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

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,