Let’s start with a simple but powerful idea: when you're feeling stressed or overwhelmed, don’t ask how to fix it first—ask why it’s happening.

Understanding why you’re feeling the way you do gives you the insight and awareness to not only deal with it right now but build a personal toolkit to bounce back faster in the future. Because let’s face it—stress will return at some point. That’s life. But with the right mindset, strategies, and structure, you’ll be ready.

Step 1: Identify Your Triggers

Stress usually isn’t random—it’s the result of something deeper. One of the most powerful lessons I learned was at Tony Robbins’ Unleash The Power Within back in 2016. There, I discovered the Six Human Needs:

1. Certainty

2. Uncertainty (variety)

3. Significance

4. Love & Connection

5. Growth

6. Contribution

We all have these needs, but some matter more to us than others. If you’re feeling overwhelmed, it's likely one or more of your key needs aren’t being met.

Maybe you’re lacking certainty in your future. Maybe you’re not feeling like you’re growing, or maybe you’re contributing to everyone but yourself. Awareness of which need is being neglected helps you pinpoint the root cause—and that gives you power to change.

Step 2: Clear the Mental Clutter

Your mind can become like an overstuffed garage. Start by taking everything that’s spinning in your head and write it down. No filter. No structure. Just brain dump.

Once it's out of your head and on paper, you’ll feel lighter almost instantly. You’ll realize: “This isn’t me—this is just what I’m dealing with right now.”

You can take it even further by talking to someone—a friend, a teammate, your partner. You’ll be surprised how healing it can be just to be heard. Sometimes we turn small problems into massive monsters in our minds. Talking gives us perspective. Others can reflect back the reality—and often, it’s not as bad as you think.

Step 3: Stop. Rest. Recharge.

Sometimes the best thing you can do is... do nothing. Say no. Sleep. Take a walk. Get outside. Hit pause on the grind.

Stress doesn’t always mean you’re weak—it might mean you’re simply exhausted. The relentless chase, the constant decisions, the “I have to do everything” pressure—it drains you. But when you slow down, you regain clarity.

• Go for a walk in nature

• Get 8–9 hours of deep sleep

• Disconnect from screens for a while

• Treat yourself to silence

It’s like stepping out of the tornado so you can actually see again.

Step 4: Set Boundaries & Prioritize

If your day feels like a firehose blasting at you from the moment you wake up, it’s time to control the flow.

• Don’t open emails first thing in the morning

• Put your phone on airplane mode until you’ve had time for YOU

• Block time in your calendar for focused work—and for rest

• Say “no” more often

Start your day doing something you enjoy. Even if it’s just sipping a coffee in silence or having a chat with your kids. It’s about reclaiming your mornings so you can face the day empowered, not drained.

Then look at your to-do list. What’s actually urgent and important? What can wait? What can be delegated? Use tools like calendars, time-blocking, and weekly planning to reduce chaos.

Step 5: Make Decisions – Don’t Delay

Indecision is a heavy weight. The more you avoid it, the heavier it gets.

Whatever’s lingering—make a choice. Even if it’s the wrong one, at least you’ll get feedback, learning, and momentum. You’ll lighten the load simply by deciding.

Step 6: Give Yourself Credit & Perspective

We’re often our own biggest critics. But take a moment—zoom out and look at what you’ve accomplished.

• What have you built in the past 1, 3, 5 years?

• What challenges have you already overcome?

• What moments have you been proud of—personally or professionally?

Maybe it’s raising your kids. Maybe it’s surviving tough times. Maybe it’s starting your business. Don’t dismiss how far you’ve already come.

Step 7: Say No to the Noise

Every opportunity can look shiny, but you can’t do everything. Focus on one thing at a time. Make progress on that, then move on.

You don’t have to carry everything yourself either. Delegate. Share the load with your team. Ask for help. Saying yes to help is not weakness—it’s leadership.

Step 8: Build Your Energy to Handle Bigger Problems

Your energy level matters. If you're operating at a level 2 and life hits you with a level 6 problem, it's going to knock you down.

But if you’re at level 10—mentally, emotionally, physically—you can handle it.

So prime yourself daily:

• Move your body

• Listen to motivating music

• Fuel yourself with positive routines

• Visualize success

• Breathe. Stretch. Meditate.

You’re a fighter. Don’t enter the ring unprepared.

Final Thoughts: This Season Will Pass

Like my mentor Jim Rohn said—“Spring always follows winter.” No matter how long or cold your current season feels, a new one is coming.

And just remember: the hard times you’re going through now? They are shaping the strongest version of you. The most compassionate version of you. The most capable version of you.

You are being tested—for a reason.

So rise. Bit by bit. Day by day. One step at a time.

Decide. Act. Reflect. Repeat.

And never, ever quit.