This year has already proved to be the emotional equivalent of an ultramarathon
This year has already proved to be the emotional equivalent of an ultramarathon
How to Reset (or at Least Lower) Your Stress in 5 Minutes
ByJenny TaitzJan. 13, 2021
How to Reset (or at Least Lower) Your Stress in 5 Minutes
How to Reset (or at Least Lower) Your Stress in 5 Minutes
This year has already proved to be the emotional equivalent of an ultramarathon. To help you hit the reset button, it’s key to know some quick, efficient stress-reducing strategies.
Here are a few ideas from an assistant clinical professor in psychiatry→
How to Reset (or at Least Lower) Your Stress in 5 Minutes
Try music medicine:Focusing on relaxing sounds reduces stress. Explore different music options and create a playlist that you find comforting when you need a break. And try a more uplifting soundtrack, which research has shown can improve your mood.
How to Reset (or at Least Lower) Your Stress in 5 Minutes
Cool off:Fill a large bowl with ice water and set a timer for 15 to 30 seconds. Then take a deep breath and hold it, dipping your face into the water. This activates your body’s dive response: Your heart rate slows and blood can flow more easily to your brain.
How to Reset (or at Least Lower) Your Stress in 5 Minutes
Pace your breathing:Slow your breathing down to six breaths a minute by consciously inhaling and exhaling. Paced breathing offers a host of physiological benefits, like reducing your blood pressure, which helps promote a sense of tranquillity.
How to Reset (or at Least Lower) Your Stress in 5 Minutes
Practice ‘anchoring’:Center yourself by digging your heels into the floor. Then observe: What am I thinking? Feeling? Doing? Then ask yourself if your response is: a) helpful; b) aligned with your values now; or c) related to future worries or a past problem.
How to Reset (or at Least Lower) Your Stress in 5 Minutes
Hyperventilate (yes, really):Practice can improve how you tolerate the physical symptoms of anxiety. In a recent therapy group I led on Zoom, I set my timer for a minute as my clients pinched their noses and tried to breathe only through thin coffee straws.
Get more tips on managing mental health during the pandemic.