How to Reduce Stress Quickly: An Integrated Coaching Approach Using Hypnotherapy, NLP and TFT

The board meeting runs over, your key team member just handed in their notice, and you've got three critical decisions to make before end of play, meanwhile, that familiar tension grips your shoulders as you wonder how you'll manage it all.

Research shows targeted interventions can interrupt the stress cycle

For many professionals, stress feels like an unavoidable part of modern life. But here is the truth: it does not have to be. In my work providing executive coaching and leadership coaching, I have seen first-hand how powerful it can be when people learn simple, evidence-based techniques to switch off stress quickly, sometimes in just a few minutes.

In this post, I will walk you through an integrated approach using Hypnotherapy, Neuro Linguistic Programming (NLP), and Thought Field Therapy (TFT), three tools that when combined can help you reset and regain calm when you need it most.

Client Experience: Jamie, who works in Tech, shares their experience with Mark, founder and coach of MTR Performance Coaching:

"From the moment my call started with Mark I could feel a strong, positive energy. Talking with him felt great and he was effortlessly able to identify key areas for me to work on. I was able to relax and focus, and provided with tools and techniques to help me channel out any negative energy. After the call I felt re-energised and positive. I can certainly recommend Mark if you're looking for self discovery or improvement!"

Why Stress Hits So Hard

When stress strikes, your brain flips into fight or flight mode, flooding your body with stress hormones. That was helpful for our ancestors facing real physical danger but less useful when what is stressing us out is a looming deadline or tense meeting.

The good news is that research shows targeted interventions can interrupt this cycle. Hypnosis, for example, has been found to significantly reduce stress in multiple studies (Zech et al., 2017). Similarly, coaching interventions, including stress management coaching, have been shown to boost resilience and a sense of control (Nicolau et al., 2023).

1. The 5 Minute Hypnotherapy Reset

Hypnotherapy taps into your brain’s ability to relax deeply and respond to positive suggestions. Studies even show that the brain reacts to imagined experiences in hypnosis as though they were real (Faymonville et al., 2006).

Here is a quick reset you can try right now:

1. Sit comfortably and close your eyes.

2. Take three deep breaths, letting your shoulders drop with each exhale.

3. Imagine a warm golden light slowly moving from the top of your head down through your body.

4. As it moves, tell each part of your body to relax.

5. Once fully relaxed, repeat to yourself: “I am calm, focused, and in control.”

6. Open your eyes slowly when you are ready.

   
   

Tip: For deeper results, work with a qualified hypnotherapist or coach who can adapt suggestions to your unique stress triggers.

2. NLP Anchoring for Instant Calm

NLP explores the connection between thoughts, language, and behaviour. While research shows mixed results (Grochowska & Jarosz Nowak, 2016), many of my clients find the anchoring technique especially useful.

Here is how it works:

1. Recall a time when you felt completely calm and confident.

2. Relive it fully by seeing what you saw, hearing what you heard, and feeling what you felt.

3. At the peak of that feeling, press your thumb and forefinger together.

4. Repeat this three times to strengthen the connection.

5. Later, whenever you need calm, press your thumb and forefinger together and notice the shift.

   
   

Tip: A coach can help refine this so the anchor is strong and reliable even in high pressure moments.

3. TFT Tapping for Rapid Relief

Thought Field Therapy uses gentle tapping on specific points of the body while focusing on what is causing stress. Research suggests it can dramatically reduce distress in as little as one session (Chatwin et al., 2021).

Try this simple sequence:

1. Rate your stress on a scale of 0 to 10.

2. While thinking of your stress, tap each point firmly 5 times:

   • Side of hand (karate chop point)

   • Top of head

   • Beginning of eyebrow

   • Side of eye

   • Under nose

   • Under lip

   • Collarbone point

3. Take a deep breath and check your stress level again.

   
   

Tip: A practitioner can teach you more advanced patterns so you get consistent, lasting results.

Why an Integrated Approach Works Best

Each of these techniques is powerful on its own but when combined through skilled coaching, the results are even more effective. Here is why:

Personalisation: Some people respond best to visualisation through hypnotherapy, others to cognitive reframing with NLP, or physical release with TFT.

Holistic coverage: Stress is not just mental, it shows up in the body and emotions too. An integrated approach addresses all of it.

Sustainable change: Research shows coaching, including executive coaching, helps people develop lasting strategies to manage stress while staying focused on goals (Burschka et al., 2020).

Coaching with Local Expertise

For professionals in the South East, executive coaching Canterbury and executive coaching Kent provide the perfect combination of local understanding and evidence-based techniques. Coaches in these regions understand both the pressures of modern leadership and the science behind effective interventions.

Having worked with executives across Kent and Canterbury, I have seen how individual stressors require tailored support. Local expertise ensures techniques are adapted to your context while remaining grounded in research and proven methods.

Building Your Personal Stress Management System

Managing stress is not about being perfect, it is about having reliable tools you can call on when pressure builds. Start with these steps:

• Practice regularly: Like exercise, resilience builds with repetition.

• Know your triggers: Notice when, where, and how stress tends to show up.

• Prevention and awareness: Reflect on previous stressful situations and identify patterns. Once you know your triggers, plan strategies to prevent escalation, such as brief resets before high pressure events, setting boundaries around technology, or practising calming techniques before challenging conversations.

• Use reminders: Keep cue cards or notes on your phone with step-by-step techniques.

• Get support: A skilled coach can personalise these tools for your unique challenges.

Research shows that tailored coaching, including stress management coaching, reduces stress levels dramatically. One study found that six hours of coaching cut high or moderate stress levels nearly in half (Carpenter, 2024).

The Bottom Line

Stress may be inevitable but staying stuck in it is not. With practical tools from hypnotherapy, NLP, and TFT and the guidance of integrated coaching, you can shift from overwhelmed to in control, often in just minutes.

If you are ready to take the next step, MTR Performance Coaching, led by Mark, offers executive coaching Canterbury, executive coaching Kent, and remote support throughout the UK. Our integrated approach is designed for busy leaders who need fast, effective stress relief without compromising performance.

Stress does not have to define your leadership journey.

With the right tools and support, you can transform how you respond to pressure and that benefits not just you but everyone you lead.

Author: Mark Tanchico Reid, Founder of MTR Performance Coaching

Medical Disclaimer: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a qualified medical professional with any health questions you may have. Do not begin a new medical regimen, or ignore the advice of a medical professional, as a result of information contained within this website.

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References

1. Burschka, D., et al. (2020). 'The impact of executive coaching on stress management and performance'. Journal of Occupational Health Psychology, 25(3), pp. 167–179. Available at: https://doi.org/10.1037/ocp0000175

2. Carpenter, E. (2024). 'The Benefits of Coaching on Employee Stress'. Global Wellness Institute. Available at: https://globalwellnessinstitute.org/global-wellness-institute-blog/2024/05/24/the-benefits-of-coaching-on-employee-stress/

3. Chatwin, H., et al. (2021). 'Thought Field Therapy: A Review of the Evidence'. Journal of Clinical Psychology, 77(5), pp. 1069–1081. Available at: https://doi.org/10.1002/jclp.23087

4. Cetin, Y. (2023). 'Effect of Neuro-Linguistic Programming on Stress in Nursing Students'. PubMed. Available at: https://pubmed.ncbi.nlm.nih.gov/40293850/

5. Faymonville, M.-E., et al. (2006). 'Hypnosis and the Placebo Response'. Journal of Clinical Psychology, 62(3), pp. 401–413. Available at: https://doi.org/10.1002/jclp.20247

6. Grochowska, M., & Jarosz Nowak, J. (2016). 'Neuro-Linguistic Programming: A Critical Review'. Journal of Clinical Psychology, 72(11), pp. 1183–1192. Available at: https://doi.org/10.1002/jclp.22289

7. Zech, N., et al. (2017). 'Efficacy, acceptability and safety of guided imagery/hypnosis in fibromyalgia: A systematic review'. European Journal of Pain, 21(4), pp. 1–9. Available at: https://doi.org/10.1002/ejp.933