Stressed? Try one of these quick resets
Life Kit: Health
Deep Dive
What are stress resets and how can they help?
Stress resets are quick, evidence-based techniques to improve how you feel in minutes, allowing you to better handle stress and solve problems. They target the mind, body, and behavior, helping to soothe physical tension, reduce overthinking, and improve actions that might otherwise escalate 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 (emotional brain) and engages the prefrontal cortex (rational brain), helping you gain perspective and reduce emotional overwhelm.
How does singing your thoughts help with stress?
Singing your thoughts, especially unhelpful or repetitive ones, uses cognitive diffusion to make them less serious. By turning thoughts into a song, like singing 'I'm a loser' to a familiar tune, you can laugh at them and reduce their emotional grip, shifting focus to more rational thinking.
What is the 'make a pie chart of your life' mind reset?
This reset involves creating a visual pie chart of the domains in your life (e.g., health, career, friendships) and assigning percentages based on their importance. It helps gain perspective during stressful moments by reminding you that even if one area feels overwhelming, other meaningful aspects of life still matter.
What are some examples of body resets for stress?
Body resets include moving in short bursts (e.g., jumping jacks), expanding your gaze to notice surroundings, and cyclic sighing (inhaling twice through the nose and exhaling slowly). These techniques help reduce physical tension, refocus attention, and reset breathing patterns to alleviate anxiety.
What is cyclic sighing and how does it reduce stress?
Cyclic sighing involves taking two inhales through the nose followed by a long exhale. This practice helps release carbon dioxide, which is linked to anxiety, and resets breathing patterns. Research shows that practicing this for five minutes daily can increase positive emotions and relaxation.
What is a 'hope kit' and how can it help during stressful times?
A hope kit is a collection of objects, pictures, or mementos that remind you of positive moments or people in your life. It serves as a tangible way to shift focus from negative thoughts to hope and gratitude, helping to reduce feelings of despair and improve mood.
How can doing a good deed help with stress?
Performing a good deed, whether big or small, helps counteract feelings of powerlessness and stress. Acts like sending a card, volunteering, or simply noticing someone can create a sense of control and purpose, aligning with your values and improving your emotional state.
What is the 'take one step forward' behavior reset?
This reset focuses on taking a single, manageable step toward a goal rather than feeling overwhelmed by the big picture. For example, setting a small daily task, like calling a physical therapist, can create momentum and build confidence, leading to further progress.
What long-term habits can reduce stress and improve mental health?
Long-term stress reduction can be achieved through habits like getting adequate sleep, exercising daily, and maintaining regular social connections. These behaviors are as powerful as antidepressants and help create a more enjoyable, manageable daily life, reducing the need for frequent stress resets.
- Stress manifests in mind, body, and behavior.
- Stress resets are quick ways to improve how you feel.
- Life Kit offers a Dry January newsletter for alcohol-free support.
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