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The Stress Spiral and the Power of a Personal Reset System
- Shani T. Night
- Jul 21
- 3 min read
Updated: Aug 5
By Shani T. Night | Happiness Coach
As a happiness coach, I’ve had at least 10 sessions recently where stress was the star of the show—and not in a good way. It’s showing up in relationships, careers, parenting, finances—you name it. The weight of the world is resting on too many shoulders, and too many hearts are tired.
Let’s get honest: when you keep stressing over what you can’t control, it becomes a spiral. One thought leads to another, and before you know it, you're tangled in a mess of overwhelm. You’re drowning in things that were never yours to carry alone. But here’s what I’ve learned—not just through my clients, but in my own moments of heaviness.
What I’ve Learned About Managing Stress
The truth is: you need a system. Not just a single tool, but a sequence that helps you come back to yourself—calm, clear, and grounded.
Here’s what works for me:
Step 1: Quick Stress Relievers First
When I feel my chest tightening or my thoughts racing, I don’t jump into problem-solving. I do what I call a reset tap-out.
A few go-to quick relievers:
Deep breathing: 4 seconds in, 6 seconds out (try it now).
Laughter: Watch something silly, call that friend who gets you giggling.
Step away from the noise: Close the laptop, leave the room, turn off the notifications.
These moments are interruptions to the spiral. And that interruption? It's essential.
Step 2: Reset with Meditation or a Walk (Ecotherapy)
Once the panic has softened, I reconnect with something deeper—stillness or nature.
I’ll take a 10-minute mindful walk and actually look at the trees.
I’ll sit in silence and let my breath remind me that I’m safe.
I’ll speak a grounding mantra:“I am not my stress. I am present. I am able.”
Nature is one of the most healing spaces we have access to—and it’s free. That’s ecotherapy. Let the earth help you carry what feels heavy.
Step 3: Now, Strategize
Now that your nervous system has calmed, your brain can think clearly.
Ask yourself:
What can I control right now?
What’s one small next step I can take?
Who can I talk to or delegate something to?
Is this urgent… or just loud?
You don't strategize from a storm. You wait for the stillness, then make your move.
Stress Reset Exercises
Here are some tools you can try this week to build your own reset system:
✍🏽 Journaling Prompt
When I feel stressed, I usually react by _______________________.
What I really need in that moment is _________________________.
Repeat this for 3 different stressors in your life.
🍃 Nature Reconnection Walk (Ecotherapy)
Step outside for 10 minutes.
Observe without judgment: What do you see? Hear? Smell?
With each step, repeat silently: “I’m walking through, not stuck in.”
🧘🏾♀️ The 5-4-3-2-1 Grounding Technique
Perfect when anxiety strikes:
5 things you see
4 things you can touch
3 things you hear
2 things you smell
1 thing you can taste (or look forward to tasting)
This gets you out of your head and back into your body.
Final Thought: Your System Doesn’t Have to Be Perfect
We all experience stress. That won’t change. But what can change is how we carry it.
Create a system that works for you. One that calms first, resets second, and solves last.
You don’t need to fix everything at once. You just need to pause the spiral and find your calm—again and again.
If you want to build your reset system with guidance? Reach out—I’m here to support your journey toward clarity and peace.
Shani T. Night
Happiness Coach
