By Zoë Fuggle, Occupational & Nature Therapist – Roots OT
“Get out of your comfort zone!”
It’s the kind of advice people throw around with the enthusiasm of someone who’s just signed up for a triathlon. It can make it sound as though the only way to grow is to do something dramatic, terrifying or involving hot coals.
But stretching your comfort zone doesn’t have to mean skydiving, cold‑water plunges or anything that requires signing a waiver. For many women I work with, life already feels like one long stretch outside their comfort zone. They’re juggling work, caring roles, relationships and community commitments-often while quietly feeling anxious or exhausted. Their nervous system isn’t craving a thrill; it’s craving a rest.
So let’s rethink what a comfort zone actually is.
Your comfort zone is simply the place where things feel familiar and manageable. It’s where your shoulders drop a little. It’s where you know what to expect. It’s not laziness-it’s your brain saying, “This feels safe enough.”
But when stress or burnout has been around for a while, people often slip into what I call the survival zone. That’s when life feels small, tight and ruled by worry. You might avoid new things because everything feels “too much,” keep life predictable to avoid overwhelm, or shrink your world without meaning to. It’s not a flaw; it’s your nervous system trying to protect you.
Between comfort and panic is the stretch zone-the sweet spot where growth happens. Not too easy, not too scary. Just gently challenging.
Step one: Safety before stretch
There’s a myth that growth requires pushing through fear. But if your nervous system already feels overloaded, pushing harder just adds more stress. Before you stretch, you need to feel grounded.
One of the simplest ways to help your body settle is to reconnect with nature. Even 20 minutes in a green space can lower stress levels and help your brain switch out of “threat mode.” Our bodies were designed for fresh air, daylight and movement-not constant notifications and endless to‑do lists.
When your nervous system calms, curiosity returns. And curiosity – not pressure – is what opens the door to change.
Step two: Everyday ways to stretch your comfort zone
Stretching your comfort zone doesn’t have to be dramatic. In fact, the smaller the step, the more likely your nervous system is to trust it. Think of it like gently widening the edges of your world rather than leaping off a cliff.
Here are simple, doable ideas you might try:
- Take a different route on a walk
- Try a new café instead of your usual one
- Say “yes” to a small invitation you’d normally decline
- Say “no” to something you’d usually agree to out of guilt
- Restart a creative hobby you’ve missed
- Ask a colleague for a quick chat instead of emailing
- Leave work on time once a week
- Spend 10 minutes outside before checking your phone
- Rearrange a small corner of your home
- Cook a recipe you’ve never tried
- Share an opinion in a meeting
- Ask someone to help you with something you usually take on alone
- Visit a local green space you’ve never explored
- Start a tiny morning or evening ritual that feels nourishing
None of these require bravery medals. But each one gently nudges your nervous system toward “I can handle this.”
Step three: Growth works best with support
In my 1:1 work with women, we explore what’s really driving stress and overwhelm-fear of letting people down, tying identity to being useful, or feeling uncomfortable with slowing down. We look at sensory needs, energy patterns and avoidance habits, and we build routines that support you rather than drain you.
I often take therapy outdoors because walking side‑by‑side can feel less intense than sitting face‑to‑face. Nature naturally slows the pace, and the landscape becomes part of the conversation. Many women find it easier to open up when they’re moving, breathing fresh air and noticing the world around them.
If you’re in the survival zone, you’re not broken
If you recognise yourself in any of this, please know: nothing is wrong with you. Your nervous system has been doing its best to protect you. It just needs a little help finding its way back to balance.
Your stretch zone doesn’t have to be big or bold. It just has to be yours. And it should never tip you into overwhelm.
If you’re curious about gently widening your world again, I work 1:1 with women navigating anxiety, stress and burnout, blending occupational therapy with nature‑based approaches. Sessions take place in local green spaces and begin with a simple conversation.
