Stressed? Try one of these quick resets
Life Kit
Deep Dive
What are stress resets and how can they help?
Stress resets are quick, evidence-based techniques to soothe your body and mind in minutes. They help improve how you feel in the moment, allowing you to solve problems more effectively rather than making situations worse. These resets target the mind, body, and behavior, offering practical tools to manage stress.
What is the 'Name That Emotion' mind reset and how does it work?
The 'Name That Emotion' reset involves identifying and labeling your emotions, such as sadness or fear, and rating their intensity on a scale. This practice disrupts activity in the limbic system (the emotional part of the brain) and engages the prefrontal cortex (the rational part), helping you gain distance from overwhelming emotions and reducing their grip.
How does singing your thoughts help with stress?
Singing your thoughts, or using cognitive diffusion, helps you play with unhelpful or irrational thoughts rather than taking them seriously. For example, singing a negative thought like 'I'm a loser' to a familiar tune can make it seem less threatening and even humorous, reducing its emotional impact and helping you regain perspective.
What is the 'Make a Pie Chart of Your Life' mind reset?
This reset involves creating a visual pie chart of the different domains of your life (e.g., health, career, friendships, hobbies) and assigning percentages based on their importance. It helps you gain perspective during stressful moments by reminding you that even if one area feels overwhelming, other meaningful aspects of life still hold value.
What is the 'Expand Your Gaze' body reset and how does it work?
The 'Expand Your Gaze' reset involves intentionally widening your focus to notice three sights or sounds around you. This counteracts the stress-induced tendency to hyper-focus on problems, helping you relax and gain a broader perspective. It can also naturally evoke feelings of gratitude.
What is cyclic sighing and how does it reduce stress?
Cyclic sighing is a breathing technique where you take two inhales through the nose followed by a long exhale. Repeating this for five minutes a day can reduce anxiety by releasing excess carbon dioxide and resetting your breathing pattern. It’s a private, calming practice that helps you feel more relaxed.
What is a 'hope kit' and how can it help with stress?
A hope kit is a collection of objects, pictures, or mementos that remind you of positive experiences or people. It serves as a tangible way to shift focus from negative thoughts to hope and gratitude. For example, looking at photos of loved ones or listening to uplifting music can reduce stress and improve mood.
How can doing a good deed help manage stress?
Doing a good deed, whether big or small, helps you feel a sense of control and purpose during stressful times. Acts like sending a card, volunteering, or simply noticing someone who might feel overlooked can counteract feelings of powerlessness and align your actions with your values.
What is the 'Take One Step Forward' behavior reset?
This reset involves focusing on one small, achievable step toward a goal rather than feeling overwhelmed by the bigger picture. For example, setting a single task like calling a physical therapist or completing a short exercise can create momentum and build confidence, leading to further progress.
What long-term habits can reduce stress and improve mental health?
Long-term habits like getting adequate sleep, exercising daily, and maintaining regular social connections can significantly reduce stress and improve mental health. These behaviors are as powerful as antidepressants and help create a more enjoyable, manageable daily life, setting you up for long-term success.
- Stress manifests in mind, body, and behavior.
- Stress resets offer quick relief.
- Mind, body, and behavior resets target different aspects of stress.
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