Three Simple Techniques to Manage Stress and Panic

RRI.CO.ID, Jakarta - Managing stress can start with a few simple techniques. These techniques can serve as first aid to help people calm themselves when experiencing stress or panic.

Speaking at a seminar titled Mental Health for Better Work Quality at the RRI Voice of Indonesia building in Jakarta on Thursday, September 24, 2026, Senior Expert Training and Development Specialist at the Ministry of Communication and Digital Affairs (Komdigi) Annisa Nurul Aini, conveyed that the techniques can be practiced independently as a form of first aid, either for oneself or others.

“But this is not the only way to help when we feel stressed, especially when the stress is already severe or chronic,” Annisa said.

Here are three techniques that can help manage stress and panic:

1. STOP

STOP stands for Stop, Take a Breath, Observe, and Proceed. The technique involves pausing, taking a breath, observing the situation, and then deciding what to do next.

It can be used when facing an unexpected situation or beginning to feel panicked, helping a person avoid reacting emotionally and think more clearly.

2. 5-4-3-2-1 Grounding

This relaxation technique uses the five senses to shift attention away from anxious or panicked thoughts and back to the present moment. It helps redirect the brain from an overwhelming sense of fear toward the physical surroundings.

The technique involves identifying five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can feel.

3. Name It to Tame It

This technique involves identifying and naming the emotion a person is experiencing. The next step is to consider what can be done to deal with the situation, particularly things that remain within one’s control.

For example, when feeling overwhelmed by work, a person can take a short break, step outside for some fresh air, or do a simple activity before returning to work.

In addition, these three techniques can serve as an initial step in managing responses to pressure. However, when stress becomes severe or chronic, professional help may still be needed.

Annisa affirmed that the techniques are intended as first aid to help people manage their response to pressure, rather than as a substitute for professional support when it is needed.