You sit down to answer an email, finish a proposal, or make an important decision, but instead of moving forward, you notice your mind circling.

Maybe a client conversation didn’t go as expected. A launch feels uncertain. 

There’s simply too much to do, and everything suddenly feels equally important.

You keep trying to focus, but your body is telling a different story. Your breathing is shallow, your shoulders are tight, and your thoughts are moving faster than you can organize them.

For those of us who own businesses, it’s tempting to respond by pushing harder. We tell ourselves to concentrate, think positively, or just get the work done.

But there’s a very real reason why pushing harder doesn’t always work.

Why Stress Makes it Harder to Think Clearly

When we’re worried about finances, an important decision, or an uncertain outcome, our brain can interpret that pressure as a threat.

The amygdala, which helps detect danger, becomes more active, and the resulting stress response can interfere with the prefrontal cortex, the part of our brain responsible for focus, clear thinking, and decision-making.

So the very abilities we’re trying to call upon when we’re overwhelmed can become harder to access.

This is why, rather than continually trying to think our way out of worry, it can be more helpful to begin by supporting the body.

And there are three simple ways to do that, right in the middle of a busy workday.

Your One-Minute Reset 

1. Slow your breathing.

Take a gentle breath in through your nose, followed by one additional little sip of air. Then exhale slowly through your mouth, as though you’re fogging a window.

Repeat three to five times. This kind of extended exhale can help settle the body’s stress response, giving you a moment to slow down before deciding what to do next.

2. Acknowledge what you’re feeling.

Rather than pushing past the worry, take a moment to name what’s actually happening:

“Right now, I’m feeling overwhelmed. And that makes sense. I have a lot on my plate.”

Acknowledging a feeling doesn’t mean dwelling on it or allowing it to determine what happens next. It means we can stop adding the effort of resisting our own experience to everything else we’re carrying.

3. Return to the present moment.

Notice your feet resting on the floor, your body supported by the chair, or your hands touching the desk.

These small points of contact help bring your attention away from everything that might happen and back to where you actually are.

You don’t have to feel completely calm. Even a small shift can create a little more room for clarity.

And Here’s Something I Especially Love Adding to This Practice

You can make this one-minute reset even more supportive by simply adding an essential oil to the breathing step.

Open a bottle of an essential oil you enjoy and gently inhale its aroma as you begin your breathing practice.

Or place a drop or two in your palms, diluted according to the product directions, rub your hands together, and inhale from your cupped hands.

If you have a diffuser nearby, enjoy the scent as you pause.

That’s it! Continue with the same three steps of breathing, acknowledging what you’re feeling, and returning to the present moment.

And here’s what makes aromatherapy so fascinating.

Remember how stress can interfere with our ability to think clearly? Our sense of smell has a direct connection to the amygdala, the very part of the brain involved in our stress response.

This means that even when your mind is racing, an aroma you find calming can help shift how you feel, without having to change a single thought first.

That’s what I love about aromatherapy. It offers another way to support our nervous system, especially in those moments when thinking our way out of worry feels so difficult.

And because it’s so simple, it’s something we can easily return to throughout our workday, whenever we need a moment to reset.

Explore the Oils I Love

I like Young Living essential oils because they are super pure. My favorite blends are Peace & Calming and White Angelica.

Peace & Calming has a beautiful combination of bright citrus and soft floral notes that feels both uplifting and relaxing, like a gentle invitation to exhale.

White Angelica has a warm, floral aroma that brings a lovely sense of comfort, grounding, and inner calm.

If you’d like to try Peace & Calming, White Angelica, or other essential oils, you can purchase them here:

Explore Young Living Essential Oils

And if you’re not sure which oils might be a perfect match for you, please feel free to reach out! I’m always happy to share my favorites and help you discover yours.

rajika@rajikamahan.com