Stress Management: 5-Minute Reset

Take a moment to think about the last time you felt stressed. Maybe it was a few days or weeks ago—or maybe you’re feeling the effects of stress right now as you read this. While a certain level of stress (known as eustress) can be beneficial, chronic stress that goes unmanaged can take a serious toll. It often shows up as feelings of overwhelm, anxiety, worry, or irritability, and can also manifest physically through headaches, poor digestion, fatigue, sleep disturbances, or a weakened immune system. If left unaddressed, chronic stress can have a profound impact on our overall health and well-being.

Luckily, the body has a built-in system designed to help us respond quickly to threats, danger, or stressors. This is known as the “fight or flight” response. When activated, the sympathetic nervous system kicks in, raising heart rate, blood pressure, and blood sugar to help us react quickly and efficiently. At the same time, the parasympathetic nervous system, often called the “rest and digest” system, is temporarily suppressed. After all, when you’re running from a tiger, digestion and immunity aren’t top priorities.

The key thing to remember is that this system is meant for short-term stress. When the stressor passes, our body should return to its normal state within minutes. But if stress becomes chronic, lasting for extended periods, it can disrupt this balance and negatively impact our health.

If you’re going through a stressful time, taking just five minutes for a calming activity can help soothe your nervous system and reduce the effects of chronic stress. To build this habit, review the list of activities below and choose the ones that feel most helpful to you. You can also download the Deep Breathing Techniques info sheet for a quick and easy reference.