Amanda Balcombe on Breaking the Stress Cycle: How I Rewired My Stress Response and You Can Too

It was the middle of the night, and I woke up feeling hot and nauseous. My head throbbed, and I was exhausted. This wasn’t just an off night – it was the tipping point of weeks of relentless pressure. I had started bursting into tears before work, something I never did. The weight of dread felt so foreign—I was the one who always had it together. So why was I unraveling?

Then it hit me: stress. My body had been giving me subtle signs for months, but I ignored them. What started as whispers became full-blown alarm bells, and suddenly, burnout was staring me in the face. After 17 years as a financial adviser, I knew I needed to make a change.

Can you relate? Stress, when unchecked, can wreak havoc on our health. Stress and burnout are some of the most significant health issues in the modern world. Research even suggests that up to 60-80% of doctor visits have a stress-related component.

Our hustle culture isn’t helping. We’re so focused on productivity that we stop listening to what our body and mind are telling us. But the good news? We can learn to rewire our brain and body to reset our stress response. Here are five powerful ways to do just that.

1. Micro Breaks: Small Resets, Big Impact

I used to think that if I kept pushing through my day, I’d eventually get everything done. But that mindset only led to more stress. What I didn’t realize was that taking regular, short breaks—micro breaks—would actually help me feel less stressed and more productive.

Our brain and body follow an ultradian rhythm, which is a natural cycle of activity and rest that happens approximately every 90-120 minutes. By taking a 10-minute micro break, you give your brain a chance to reset, reducing the cumulative effects of stress.

A good tip is to set a timer to remind yourself to take a 10-minute break every 90 minutes. Step outside for fresh air, grab a healthy snack, or stretch. Even a quick chat with a colleague can help you reset.

2. Move Your Body: Release the Tension

When we’re stressed, we often feel frozen, stuck in the weight of our worries. One of the best ways to get unstuck is to move. Physical activity is one of the most powerful ways to reset your stress response because it releases tension stored in your body and boosts endorphins, which are natural mood elevators.

Exercise also reduces the levels of cortisol, our body’s main stress hormone. Movement helps release pent-up energy and brings calm to both mind and body.

You don’t need a gym session to de-stress. Start small—a 10-minute walk, a few yoga stretches, or even putting on your favourite song and dancing around.

3. Breathing & Mindfulness: Calm the Nervous System

One of the fastest ways to calm your stress response is through mindful breathing. Stress sends our body into fight-or-flight mode, which speeds up our heart rate and can leave us feeling anxious. When we slow our breathing, we signal to the brain that everything is okay, which naturally calms our nervous system.

I’ve found Heart-Centered Breathing to be a great tool for this. Place your hand on your heart, take slow, deep breaths, and focus on the feeling of your chest rising and falling. This simple technique can downregulate your stress response in just a few minutes.

4. Take a Break from Technology: Give Your Brain Space

We live in a world of constant notifications, emails, and digital distractions. While technology connects us, it can also be a major source of stress. Our brains weren’t designed to be constantly “on,” and taking a break from screens can do wonders for our mental health.

The science is clear: too much screen time increases stress and overstimulates the brain, making it harder to focus and relax. By disconnecting—even for short periods—you give your brain the space it needs to unwind, recharge and to be more present.

Try scheduling a “tech-free hour” each day. Use this time to go for a walk, read, or practice mindfulness.

5. Gratitude: Shift Your Mindset

When we’re stressed, our inner critic can become deafening. Normally a whisper, the inner critic turns into a megaphone during times of stress, amplifying our self-doubt and negative thoughts. It’s not a flaw—it’s your brain’s natural protective mechanism kicking in to keep you safe.

But, this can also make negative experiences stick to us like velcro. One way to combat this is by shifting your mindset through gratitude. Gratitude has been shown to lower stress, improve mood, and increase resilience. By focusing on the positives and acknowledging what’s going well, we can rewire our brain to notice the good instead of magnifying the bad.

Start a simple gratitude practice by writing down three specific things you’re grateful for and why each day.

The key to managing stress isn’t to overhaul your life all at once. It’s about starting small, taking one step at a time. Pick one of these strategies and try it for a week. Notice how you feel. Little by little, you’ll start to reset your stress response and feel more balanced.

So, which stress-reducing technique will you try first?

By Amanda Balcombe

Amanda Balcombe is a Health and Mental Fitness coach who specialises in stress management, burnout and mental wellbeing. A former award-winning Financial Adviser, she experienced burnout in 2021 and it became her mission to heal not just herself but use her passion for health and connection to empower other high achieving women & professionals regain their energy, confidence and enthusiasm for life.

Amanda uses the latest evidence-based lifestyle medicine, positive psychology tools, accompanied by coaching techniques to help her clients find balance and vitality in their fast-paced lives. Amanda is a professional member of the Health Coaches Australia and New Zealand Association.

Amanda works with clients through private 1:1 coaching, group wellness programs, and corporate wellness initiatives that combine wearable technology with health coaching to reduce stress and prevent burnout. She is based in Tamworth, Australia.