E117: Breathe, Ground, Repeat: Mastering Stress in Minutes

Adult Child of Dysfunction

Stress—it’s something we all face, but for adult children of dysfunction, it can feel even heavier. Growing up in chaos often leaves us more reactive to life’s challenges. But stress doesn’t have to control you. Today, I’m sharing quick tools you can use to calm down in the moment."

What Stress Is:

Stress is your body’s natural reaction to challenges, triggering a fight-or-flight response. While this helps in emergencies, chronic stress—like ongoing worries—takes a toll on your body and mind.

Tools to Calm Stress Instantly:

1. Deep Breathing: Try box breathing: inhale for 4 seconds, hold for 4, exhale for 4, hold for 4.
2. Grounding Techniques: Use the 5-4-3-2-1 method to focus on your senses.
3. Muscle Relaxation: Tense and release your muscles, starting with your feet and working up.
4. Quick Movement: Stretch or take a brisk walk to release tension.
5. Calming Affirmations: Repeat phrases like “I am safe. I can handle this.”
6. Cold Reset: Splash cold water on your face to calm your nervous system.

These tools interrupt your stress response, grounding you in the present and signaling your body to relax. The key is to try a few and find what works best for you.

"Stress doesn’t have to run your life. These simple techniques can help you find calm when things feel overwhelming. If you want to learn more about thriving after chaos, connect with me through my courses or book a discovery call. You can rewrite your story."

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About Tammy:

Tammy Vincent, a survivor and thriver, has transformed her life from the challenges of being an adult child of two alcoholic parents. With a Masters in Education and addiction and recovery certifications, shes a beacon of hope for others on their paths to transformation.

As a devoted mother of three grown children and a loving wife, Tammy's personal journey of healing and empowerment has led her to become a certified life coach and NLP practitioner. Her dedication to growth has been illuminated through her best-selling books, two powerful volumes that offer insights, guidance and inspiration to those seeking their own paths to healing.

Tammy’s mission is clear; to guide others out of the darkness and into becoming the best versions of themselves. Her journey, from survivor to certified life coach, NLP practitioner, speaker and author, exemplifies the incredible strength of the human spirit and the possibility of rewriting our stories from a place of empowerment and healing.

Thanks for listening!