5 Coping Tools to Help you Reset
The holidays are upon us, and many of us are feeling overwhelmed, or that we don’t have enough time to pull everything off before the year ends. Whether you’re planning to travel, preparing to be home with your kids, or coming up on deadlines at work, I have handpicked a few great resets that will help you de-stress and recenter yourself when things feel chaotic. These are tried and true skills. For more, check out Stress Resets: How to Sooth Your Body and Mind In Minutes by Jennifer L Taitz, PsyD
Inhale to 5, Exhale to 5
When to Use: When your thoughts are racing and you want to slow down.
Directions: Also known as paced breathing, you start by sitting with a straight posture and relaxed shoulders. Find a soft gaze. Gently breathe in through your nose to the count of five while expanding your belly, then exhale through the nose to the count of five. Try setting a timer for 3 minutes as you practice this.
Why It Works: Slowing your breath to 5 or 6 rounds per minute activates your vagus nerve which controls the rest/digest part of the nervous system, thus reducing anxiety and increasing calm.
2. Make Meaning
When to Use: Things aren’t going great and you want to reframe the situation and get through it
Directions: Notice and acknowledge the feelings that are there and accept them for being there. Then ask yourself how you can grow from the situation. It could be a chance to help someone in the future with a similar challenge, Or what would future you say to present you if you went back in time to encourage you in that moment?
Why it Works: Finding meaning helps reduce stress and allows for growth according to research.
3. Pause Your Accessibility Via Messages and Emails
When to Use: You’ve been multitasking too much and stress is taking over when you’re trying to wind down or be with loved ones.
Directions: Decide ahead of time when would be ok to take a break from your phone and emails so you can be more present, such as the end of the day. Notice the fears that may arise about falling behind, and trust that a break will help you face the messages later on from a more refreshed mindset.
Why it Works: According to research, checking your email at preplanned times versus compulsively will be less stressful in the long run. Being reachable 24/7 leads to burn out and affects your relationships. Studies also show that reducing time on your phone leads to higher levels of physical activity and overall satisfaction.
4. Stop Multi-Tasking and Pick One Activity at a Time
When to Use: When trying to do multiple things at once to “be more efficient”.
Directions: Think about situations where you multitask and how it leads to forgetfulness or missing out on the movie because you’re responding to emails. You can try writing down the pros and cons of being fully present vs multitasking. Then try focusing on one thing at a time and notice how it actually helps you enjoy the activity more, or be more productive.
Why It Works: The research shows that multitasking is actually less efficient and creates more stress.
5. Remember to Laugh
When to Use: You need to feel uplifted and want to make others smile too.
Directions: Find 3 things that make you smile per day, seek out those who bring you joy and spend more time with them, take yourself less seriously, keep a note saved in your phone of your favorite stories and look at them when you need a boost, watch stand up comedy.
Why It Works: People who laugh daily live longer, have lower blood pressure, and lowers stress hormones. It’s a way to be more lighthearted and release the intensity of emotional weight. Maybe laughter really is the best medicine.
