Activating your senses can be a quick way to start relieving your stress in a variety of settings. By connecting with your senses—sight, touch, sound, smell, and taste—you'll be able to calm your stress response by focusing on the present moment.
A simple way to activate your senses to help you manage stress is to use the 5-Senses technique. Start by taking a deep breath, then notice:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
If you can't taste anything, name one of your favourite flavours.
As you activate different senses, start being aware of how quickly your stress levels drop.
The more specific you are, the better, as it can help you develop other stress-relief activities. For example, if you respond well to sound, you could make a playlist of music that calms and relaxes you instantly.
Let's face it, if you're feeling overly concerned or stressed about a problem or issue, counting to 100 and back again is a quick way to distract you and calm your stress response.
Depending on how well you know your times tables, you could even mix it up a little by counting in multiples of 2, 3, or 4.
Mental exercises can help ease your mind off of distressing thoughts and feelings, and because they can be practised discreetly, nobody would need to know you're using them.
Here are a few you could try any time, any place:
Spell your name and the names of two or three of your family and friends backwards.
Choose a chapter in a book, a poem, or an article and read it backwards.
Starting at 100, count backwards by 3, 7, or 9.
Choose an activity you know well and describe in step-by-step detail how to perform it. For example, preparing a meal or restringing a guitar.
Choose an object and describe it in detail. For example, its texture, weight, size, shape, colour, scent, and any other qualities you notice.
Name all your family members in age or alphabetical order.
As a grounding technique, practising mental exercises can help you control uncomfortable thoughts and emotions by refocusing your attention on the present.
When your 'fight-or-flight' stress response is activated, your body goes into autopilot because it's getting prepared to protect you from danger. One way to calm your nervous system and bring your stress response under control is to focus on your breathing.
There are a few helpful breathing techniques you could try, including:
The 4-7-8 technique
These quick techniques can be done anywhere. At home, at work or out and about. You can also do them while sitting, standing or lying down.
Just don't try them underwater, of course! 😉
Identifying the cause of your stress is the best way to reduce it. But problem-solving is a skill that takes practice. A simple approach to problem-solving is the ICAAR Model.
The steps are as follows:
Identify and define the problem you're facing by asking questions like, "What's the problem?" or "What is it I want to change?" If unclear, invite others to see how they'd define it.
Create a list of possible solutions that could solve your problem by asking, "What might fix this?" Get as many ideas down as possible – you're not looking for 'the' solution.
Assess the pros and cons of each of the possible solutions you listed. When listing the pluses and minuses for each, think about which idea(s) could be most helpful.
Apply and practice the idea or ideas you think would be best at solving your problem. Trying your ideas out is essential to knowing whether they work.
Review the outcome of your chosen idea(s) and try others from your list if you find what you're doing isn't working as well as you'd like.
Spending a lot of time sitting at a desk or on your computer can lead to muscle tension and fatigue. Progressive Muscle Relaxation (PMR) is a simple way to relieve muscle tension and reduce stress.
It involves tensing and then relaxing each of your muscle groups, starting with your hands and ending with your toes.
Ideally, you'll want to be either lying down or sitting comfortably, but you can do PMR almost anywhere using the following steps:
Take a few deep breaths.
Focus on one muscle group at a time.
Tense the muscles for 5–10 seconds.
Relax the muscles for 10–15 seconds.
Repeat steps 5 and 6 for each muscle group in your body.
Although you can practice PMR for as short or as long as you like, a good rule of thumb is to start with 5–10 minutes, then gradually increase the time as you become more confident and comfortable with it.
The advantage of PMR is that it can be done at any time of day and in most locations. But it's especially helpful to do before going to bed or during breaks to help you relax and de-stress.
Distraction can be a useful short-term approach to managing stress. It works because it is only possible to fully concentrate on one thing at a time.
By focusing on something that positively affects your mood, you'll turn away from the thoughts that make you feel stressed.
Some examples you could try include:
Focus your attention on your surroundings by noticing what you can see, hear, taste, touch, and smell.
Engage in an engaging mental exercise, like reciting something from memory, doing some mental arithmetic, or reading some text backwards.
Imagine a detailed scene in your mind. It could be a landscape, a redesigned home, or a venue or location you've visited or would like to visit.
The key to choosing your distraction is to make it specific, interesting, and something that demands a lot of focused attention and brain capacity.
It's also important to remember that distractions are a short-term solution, and you'll still need to figure out how to deal with your stressor in the long term.
A short, brisk walk can help regulate the chemicals in your brain linked to mood. Just by walking for 10 minutes, endorphins and dopamine are released into your body.
Endorphins relieve pain and create a feeling of wellbeing, and dopamine activates your brain's reward system, so it's no surprise they're known as the 'feel-good hormones'.
For an extra boost, you could combine walking with having a phone call with a friend, listening to an inspiring podcast, or listening to a favourite piece of music.
Book your consultation, and let's chat about the changes you want to see and the impact you want to have!
Leaders across sectors have strengthened their confidence and skills through these workshops
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"Amazing workshop. Nic was fantastic, and it was a really enjoyable and thought-provoking session. Thanks very much."
Katy, Counselling Student
Conversations about race and cultural differences can feel daunting, yet they're essential for building truly inclusive teams. This workshop creates a safe space to explore racism's impacts, challenge outdated attitudes, and develop the confidence to engage openly and effectively.
What you'll gain:
Increased knowledge about the history of racism and its ongoing impacts
Confidence to speak about racial differences without fear or judgment
A practical framework for engaging in conversations about race
Awareness of privilege and how to tackle racism positively
Skills to foster healthier, more inclusive relationships
Ideal if your team:
Avoids discussing race for fear of saying the wrong thing
Struggles to address racial dynamics affecting team culture or client relationships
Wants to move beyond surface-level diversity initiatives to meaningful engagement
Duration/Format: Half-day workshop | Available in-person or online
Who it's for: Leaders, practitioners, and teams committed to building inclusive cultures
Theme: Team Dynamics
Effective teams don't happen by accident - they're built through understanding how people work together, communicate, and navigate differences. This workshop helps leaders recognise patterns, strengthen relationships, and create the conditions for high-performing, collaborative teams.
What you'll gain:
Understanding of how team dynamics impact performance and culture
Skills to recognise and address unhelpful patterns in team interactions
Confidence to navigate conflict and tension constructively
Practical strategies for building trust and psychological safety
Tools to leverage the diversity of thought and working styles
Ideal if your team:
Experiences ongoing conflict or tension that impacts performance
Struggles with collaboration across different working styles or perspectives
Needs to strengthen trust and communication during periods of change
Duration/Format: [You'll need to add this - e.g., Half-day workshop | Available in-person or online]
Who it's for: Leaders and teams looking to strengthen collaboration and performance
Theme: Psychological safety
When people feel safe to speak up, take risks, and learn from mistakes, teams thrive. This workshop explores what psychological safety means in practice and equips leaders with the skills to create environments where people can contribute fully without fear of judgment or negative consequences.
What you'll gain:
Understanding of psychological safety and why it matters for team performance
Awareness of behaviours that build or undermine safety in teams
Skills to create space for honest dialogue and constructive challenge
Confidence to respond effectively when people take interpersonal risks
Practical strategies to embed psychological safety into team culture
Ideal if your team:
Hesitates to speak up, share concerns, or challenge ideas
Experiences fear of failure that stifles innovation and learning
Needs to create an environment where people can take interpersonal risks
Duration/Format: [You'll need to add this]
Who it's for: Leaders committed to creating cultures of openness, learning, and trust.
Theme: Self-leadership
Leading others effectively starts with leading yourself. This workshop helps leaders develop the self-awareness, emotional regulation, and personal clarity needed to lead authentically, maintain wellbeing, and navigate the complexities of their role with confidence.
What you'll gain:
Greater self-awareness of your leadership patterns, strengths, and triggers
Skills to manage emotions and maintain composure under pressure
Understanding of how to set boundaries whilst remaining effective
Confidence to lead authentically aligned with your values
Practical strategies for sustaining your wellbeing alongside your leadership responsibilities
Ideal if your leaders:
Struggle to maintain boundaries or manage their own wellbeing whilst leading others
Need to develop greater self-awareness and emotional regulation
Want to lead more authentically and effectively under pressure
Duration/Format: [You'll need to add this]
Who it's for: Leaders at all levels seeking to strengthen their personal leadership foundation
Theme: Feedback
Feedback is essential for growth, yet many teams find it uncomfortable or avoid it altogether. This workshop transforms how leaders and teams approach feedback - creating the skills and confidence to give and receive feedback in ways that strengthen relationships and drive development.
What you'll gain:
Understanding of what makes feedback effective and constructive
Skills to deliver feedback that's clear, specific, and actionable
Confidence to receive feedback openly without defensiveness
Practical frameworks for navigating difficult feedback conversations
Strategies to build a team culture where feedback is valued and normalised
Ideal if your team:
Finds giving or receiving feedback uncomfortable or avoids it altogether
Experiences feedback conversations that feel defensive or unproductive
Wants to build a culture where feedback drives growth rather than conflict
Duration/Format: [You'll need to add this]
Who it's for: Leaders and teams wanting to develop stronger feedback practices
Theme: Inclusive culture
Inclusion isn't just policy - it's practice. This workshop helps leaders move beyond statements and strategies to create cultures where everyone genuinely belongs. Through reflection and practical exploration, participants develop the awareness and skills to recognise barriers and take meaningful action.
What you'll gain:
Understanding of what inclusive culture means in practice, beyond compliance
Awareness of subtle barriers that prevent people from fully contributing
Skills to recognise and challenge exclusionary behaviours and practices
Confidence to have conversations about difference and belonging
Practical strategies to embed inclusion into everyday leadership and team culture
Ideal if your organisation:
Has inclusion policies but struggles to translate them into daily practice
Wants to move from compliance-driven approaches to genuine cultural change
Needs leaders who can recognise and address barriers to belonging
Duration/Format: [You'll need to add this]
Who it's for: Leaders and teams committed to creating workplaces where everyone can thrive
Theme: Inclusive language
The words we use shape how people experience our workplaces. This workshop helps leaders and teams understand the impact of language, recognise exclusionary patterns, and develop the confidence to communicate in ways that foster belonging and respect.
What you'll gain:
Understanding of how language reinforces or challenges exclusion
Awareness of common phrases and terms that may cause unintended harm
Confidence to address problematic language without shame or blame
Skills to navigate conversations when language choices are questioned
Practical strategies to embed inclusive language into team communication
Ideal if your team:
Wants to communicate more inclusively but feels uncertain about language choices
Experiences tension or confusion around terminology and appropriate language
Needs practical guidance beyond general diversity training
Duration/Format: [You'll need to add this]
Who it's for: Leaders and teams seeking to create more welcoming and respectful communication
Theme: Reflective practice
Reflective practice is essential for effective leadership and professional development. This workshop helps participants develop the skills to step back, examine their experiences, and learn from them to strengthen their practice, decision-making, and professional growth.
What you'll gain:
Understanding of what reflective practice is and why it matters
Skills to examine experiences critically and extract meaningful learning
Confidence to explore challenges, mistakes, and successes with curiosity
Practical frameworks for embedding reflection into your regular practice
Greater self-awareness of patterns, assumptions, and areas for development
Ideal if your team:
Operates in demanding roles where learning from experience is vital
Wants to develop deeper insight into their practice and decision-making
Needs structured approaches to professional development and growth
Duration/Format: [You'll need to add this]
Who it's for: Professionals and leaders committed to continuous learning and development
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