Small Actions to Soothe Distress

When distress shows up—whether as anxiety, frustration, or just feeling off—it’s easy to believe the only way out is a big solution. But the truth is, small, intentional actions often make the biggest difference. The goal isn’t to eliminate distress instantly but to meet yourself where you are and create just enough relief to keep moving forward.

Here are a few ways to do that:

• Breathe with intention. Not the deep, forced breaths that can feel more frustrating than helpful, but slow, measured inhales and exhales. Try four seconds in, six seconds out. Longer exhales signal safety to your nervous system.

• Change your temperature. A splash of cold water on your face, stepping outside for fresh air, or even holding something warm can shift your physiological state in seconds.

• Ground yourself in sensation. Press your feet into the floor, hold something textured in your hands, or take a sip of water and really focus on the temperature and taste. This pulls you out of racing thoughts and into the present moment.

• Move, even a little. A few stretches, a walk around the room, or shaking out tension from your hands can release stored-up stress and reset your energy.

• Name what’s happening. Simply saying, “I’m feeling overwhelmed right now” without judgment can create distance between you and the distress, making it feel more manageable.

Once you've taken these small actions and given your nervous system a chance to regulate, ask yourself:

What’s one small thing I can do that will help me feel like I’m making a difference regarding the issue that’s causing distress?

If it’s distress about your aging body, maybe you promise yourself a 10-minute workout before the end of the day. If it’s distress about world affairs, maybe you donate money to a cause that feels important to you. If it’s distress about your workload, maybe you write down the next three steps instead of trying to tackle everything at once. The point isn’t to solve the entire problem in one move—it’s to take an action that reminds you that you are not powerless. Even the smallest step can shift you from feeling stuck to feeling engaged, and that shift makes all the difference.

What’s one small action that helps you feel more in control when distress shows up?