5 Simple Ways to Manage Distress

Small steps, big relief—because you deserve peace.

Life can feel heavy sometimes. Whether it’s the piling to-do list, an unexpected curveball, or just that low hum of anxiety you can’t shake, distress sneaks in and steals your sense of calm. The good news? You don’t need to book a retreat or overhaul your lifestyle to start feeling better.

Here are five simple, grounding techniques you can use to manage distress—each one designed to be easy, accessible, and doable even on your toughest days.

1. Pause, Breathe, and Light Up: Anchor Yourself with Soul Smoke

When everything feels chaotic, your breath is your anchor. But sometimes, you need a little help to fully arrive in the moment. That’s where meditation, Incense Sticks & your breath come in.

Lighting incense isn’t just about the scent—it’s a ritual. It’s a way of saying: “Pause. Be here. Breathe.”

Take a seat - on a chair, on the floor, or wherever feels most comfortable for you.  Choose a scent that speaks to your soul—calming lavender, grounding sandalwood, or soothing vanilla. As the smoke curls through the air, it becomes a visual reminder to slow down, to soften, to be. Pair it with this simple breathing technique:

• Inhale deeply through your nose for 4 seconds
• Hold it in gently for 4 seconds
• Exhale slowly through your mouth for 6 seconds
• Repeat 7-10 times

This combination of scent, breath, and stillness creates a mini ritual you can return to any time distress arises. It’s not about escaping—it’s about creating space to feel safe and supported in your own skin.

Light up a stick of Incense and let your breath lead you back to yourself.

2. Write it out: Let your thoughts land somewhere

When your mind is haunted by a million Thouthts, writing can be like opening a window to get Air Hir in. You don't need to be a writer or have any structure. Just grab a notebook, your phone or napkin, and whatever is available; you can freely write for 5-10 minutes.

Don't filter, and don't judge. Just overflow.

You might write about the things that bother you, your feelings, what you want to say, or just random thoughts. This brain dump helps mentally release stress, organize your performances, and create distance from confusion.

Once done, read or not if needed. The point is that your thoughts are not spinning in your mind right now. They have a place to land, and that's it.

Reward Tips: Try to end the writing session with a self-sympathetic sentence. The subject is: “I’m doing my best, and that’s enough.

3. Take a Walk: Let Your Body Move, Let Your Mind Breathe

There’s something magical about movement, especially when distress has you feeling stuck or foggy. A simple walk—even just around the block—can help you reset both mentally and physically.

Why it works:

• It boosts circulation and releases endorphins (feel-good chemicals)
• It gives your brain something else to focus on
• It breaks the loop of negative or anxious thoughts

If possible, get outside. Nature has a calming effect on the nervous system. Even five minutes under the sky—feeling the breeze, hearing birds, seeing trees—can gently pull you out of your head and back into your body.

And remember: this isn’t a workout. This is medicine. No goal, no rush—just movement. If you can’t leave the house, stretch by a window, walk in place, or put on music and sway a little. Your body will thank you.

4. Hydrate and Nourish: Fuel for Your Mood

It’s easy to overlook, but sometimes, distress gets amplified when your basic needs aren’t being met. Dehydration and low blood sugar can seriously mess with your energy, clarity, and emotions.

Ask yourself:

• When was the last time you drank water?
• Have you eaten something nourishing today?
• Grab a glass of water. Then, have a small snack with some protein or healthy fats—maybe a handful of almonds, a banana with peanut butter, yogurt, or a boiled egg. Even a smoothie can do the trick.

This isn’t about dieting or eating “perfectly.” It’s about recognizing that your body and brain are a team. When one is out of whack, the other feels it too. Give yourself fuel to function and feel better—it's a quiet act of self-respect.

5. Reach Out: You’re Not Alone in This

When distress builds up, it’s easy to isolate. But the truth is, we are wired for connection. Sharing what you’re feeling—even just a little—can make a massive difference.

Think of someone who makes you feel safe or seen. Send them a quick message:

• “Hey, I’m having a rough day. Can I talk to you for a few minutes?”
• “Just wanted to let you know I’m feeling off. No need to fix it—I just needed to say it.”
• Or even just, “Can you distract me with something funny?”

You don’t need to unpack everything or have it all figured out. Sometimes, just knowing someone is out there, that you’re not completely alone in your experience, is enough to soften the edges of your distress.

And if you don’t feel like talking, even being around people (a café, a library, a park) can help remind your nervous system that you’re still part of the world.

Distress doesn’t mean you’re broken. It means you’re human. The key is to meet it with gentle, manageable actions that tell your mind and body: We’re safe. We’re okay. We can handle this.

So next time the weight creeps in, try one of these tools. One minute at a time, one breath at a time.

You’ve got this. Have a nice day.