Some days spiral fast. One stressful email turns into a packed schedule, skipped lunch, endless notifications and suddenly you feel exhausted before the afternoon even starts.
And while you may not be able to control all aspects of a chaotic day, you can break the stress cycle before it takes over.
“When stress builds throughout the day, your body stays in a heightened state of fight or flight,” says Kimberly Sain, PhD with Hartford HealthCare at the Institute of Living. “Even short moments of recovery can help calm your nervous system. In turn, that will improve your focus, mood and emotion regulation.”
People often throw around self-care when it comes to big events, but it doesn’t take a day off to reset. Sometimes a few intentional minutes can make a surprisingly big difference.
Here are a few simple ways to reset your mind and body in under 10 minutes.
Virtual care - when and where you need it
1. Step away from the screen for two minutes
When stress starts to build, most people stay glued to their phones or computers trying to catch back up. But that constant stimulation can make the mental overload even worse.
“Our brains are not designed to process nonstop information without breaks,” says Dr. Sain. “Even a brief pause from screens can help reduce mental fatigue and improve concentration.”
Try standing up, looking away from your phone or computer and walking into another room or even outside for a moment. Giving your brain a break from constant input helps create mental space.
“Too often, we’re searching for an hour or a free afternoon to decompress,” Dr. Sain adds. “But all it really takes is two or three intentional minutes to start lowering stress and building focus.”
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2. Take a few slow, deep breaths
Tired of being told to take a deep breath? There’s a good reason for it.
Controlled breathing can quickly calm your body during stressful moments. When stress spikes, breathing often becomes shallow and fast without people even noticing. We end up taking in more oxygen when stressed than we do at our normal baseline.
“If you’ve tried deep breathing in the past, but haven’t found it to be helpful, try this instead. Instead of taking a deep breath in, focus on deep exhales. Breathing in this way will activate your body’s relaxation response,” says Dr. Sain. “It helps slow your heart rate, relax your muscles and signals to your brain that you’re safe.”
“Deep breathing activates your body’s relaxation response,” says Dr. Sain. “It helps slow your heart rate, relax muscles and signal to the brain that you’re safe.”
Try inhaling slowly through your nose for five seconds, holding briefly, then exhaling slowly for seven seconds. Repeat several times.
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3. Trade coffee for water
Has reaching for another coffee become your default response to stress? It could actually be making your stress worse.
Dehydration and stress often create similar symptoms, including fatigue, headaches and difficulty focusing.
“Mild dehydration can affect energy and concentration,” says Dr. Sain. “Before assuming you need more caffeine, it’s worth checking whether you simply need water.”
Taking a short hydration break also forces you to pause for a moment, which can help reset your mind and body.
“Caffeine has its place,” Dr. Sain adds. “But constantly using it to push through exhaustion can make stress and anxiety feel worse. I always say, the best coping skills or therapy in the world are not going to replace the basics – food, water and movement.”
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4. Move your body for five minutes
You don’t need a full workout to feel better. Even brief movement can help release tension and improve mood during stressful days.
“Physical movement helps regulate stress hormones and improve circulation,” says Dr. Sain. “It can also help you feel mentally refreshed and more emotionally grounded.”
That movement could look like:
- Walking around the block
- Stretching
- Climbing stairs
- Dancing in your kitchen
- Doing a few bodyweight exercises
- Taking a quick walk through the office
“When you’re busy or overwhelmed, movement is often the first thing to go,” Dr. Sain says. “Ironically, it’s also one of the things that can make you feel better fastest.”
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5. Reset your environment
If your environment feels chaotic, your mind will start to follow suit. A cluttered desk or pile of unfinished tasks can quickly become overwhelming.
That’s why even a small change to your space can help reset your mind and body when stress starts to build.
“Our surroundings can affect mental clarity more than we realize,” says Dr. Sain. “Small changes in the environment can help you feel more in control.”
Spend a few minutes:
- Clearing off your desk
- Throwing away trash
- Folding a blanket
- Opening the blinds
- Lighting a candle
- Turning on calming music
“A reset doesn’t have to be dramatic,” Dr. Sain adds. “Small environmental changes can create a sense of calm during stressful moments.”
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6. Give up the multitasking
When stress piles up, it’s natural to try to do everything at once. Unfortunately, that usually increases mental fatigue and decreases productivity.
“Multitasking is not actually a thing. It only divides your focus and makes you less efficient. Your brain actually performs better when it tries to focus on just one task at a time,” says Dr. Sain. “Constant multitasking can increase stress, and it will reduce efficiency, too.”
So instead of tackling five things simultaneously, pick one small task and actually complete it. Even finishing something simple can help build momentum.
“Sometimes regaining a sense of control starts with completing one manageable thing,” Dr. Sain adds.
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7. Do something that feels comforting or familiar
Not every reset has to be productive. Sometimes the fastest way to feel better emotionally is doing something small that feels calming or enjoyable.
“Comfort and familiarity can help ground you during stressful moments,” says Dr. Sain. “That’s why small rituals or routines can help you feel more stable.”
That might mean:
- Listening to a favorite song
- Making tea
- Sitting in the sun
- Calling someone you trust
- Petting your dog
- Watching a funny video
“Joy and comfort are important parts of stress recovery,” Dr. Sain adds. “People often underestimate how helpful small positive experiences can be during difficult days.”
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A reset doesn’t have to take all day
Chaos and stress are going to happen. And there’s no way to completely avoid them.
But small pauses throughout the day can help keep stress from snowballing into total exhaustion.
“People often think they need to completely escape stress to feel better,” says Dr. Sain. “In reality, brief intentional moments of recovery throughout the day might be all it takes.”
And sometimes, taking just five or 10 minutes to reset your mind and body is enough to help the rest of the day feel manageable again.
“Small actions may not eliminate stress entirely,” Dr. Sain adds. “But they can help you feel capable enough to tackle what comes next.”
