From brain tricks to body-based shifts, here are 20 therapist-approved ways to quickly reset your mood, calm your nervous system, and find your way back to yourself. You don’t need a full day off – just five minutes and one of these small but mighty tools…
Go to a secret space
“If you could imagine a place where you can be at your most calm or content, what would this look like? Is it a real place or one you’ve created? Would anyone else be there? What would you be able to see, hear, smell, touch, and taste? Visualising this space and then immersing yourself in it will trick your brain into believing you’re actually there, and you will feel all the calmness in your present setting. It can work wonders.” Tracy McCadden, psychotherapist and Counselling Directory member
Reaching out to a loved one is one of the quickest and most fool-proof ways of feeling happier (Photo: Getty Images)
Ask yourself: what’s been good?
“Make a list of all the good things that have happened in the past week. They can be positive interactions such as texting with a friend, positive thoughts such as looking forward to a day off and positive actions such as going for a walk or reading a book. These things don’t have to be big or life-changing but they remind us that even when some things in our lives are not going well, not all the good things stop. This kind of list-making can boost our mood quickly; research suggests that it can increase happiness and higher levels of optimism and improvements in stress levels.” Alexandra Gibson, Hypnotherapy Directory member
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square HAPPINESSRead MoreHave a hands-on pause
“One of my favourite ways to ease overwhelm and instantly boost mood is the Play Doh meditation. Keep a small pot of playdough or a stress ball nearby. Take one minute to slowly squeeze, roll, and shape it in your hands. Tune in to the texture, temperature, and sensation. Focus on how it feels between your fingers rather than what’s on your screen or in your inbox. Tactile sensory input is a powerful way to shift attention away from a busy mind and into the body. This technique reduces cortisol and increases present-moment awareness, making it easier to transition from tension to ease, in under 60 seconds.” Nicci Roscoe, life coach and author of ‘Micro Meditation – Moments of Calm for a Happier, Healthier Life’
Colour something in
“Colouring might seem like child’s play, but for many adults it’s become a small but powerful tool for easing stress. When anxiety creeps in or low mood takes hold, spending a few minutes focused on colour and form can offer a surprising sense of calm. Concentrating on shapes pulls the mind out of looping thoughts and into the present moment, helping to quiet the nervous system and lower stress hormones such as cortisol. It can also create a state of flow – that rare feeling of being completely absorbed in something – which helps interrupt mental chatter and lift mood. Even a short burst of colouring can leaveyou feeling noticeably lighter, both mentally and emotionally.” Melinda Mozes, psychotherapist and Counselling Directory member
A stretching ritual will invigorate your muscles and help you to elevate your mood quickly (Photo: Getty Images)Calm your brain with cold water
“Run your wrists under cold water for 30 seconds. This quick temperature change activates your parasympathetic nervous system and helps reduce feelings of anxiety or overwhelm. It’s especially helpful when you’re feeling on edge or emotional. It’s a tiny thing with a big impact.” Natasha Scullane, psychotherapist and Counselling Directory member
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square WELLBEINGRead MoreTry the paradoxical gratitude switch
“One of the simplest ways I know to shift perspective when something’s really getting you down is what I call the ‘paradoxical gratitude switch’. Start by naming what’s heavy. Perhaps you’re feeling overwhelmed by family demands, stuck in a job that feels meaningless, or lonely even when you’re not alone.
“Incorporate some kind of movement with fresh air, where possible. This could be a walk or run outside, or even just taking time in a park or garden to stretch or take gentle movement. If you’re restricted to your home environment, even rolling out a fitness mat close to an open window (assuming the weather is fine) can be a great option. The combination of movement (great for physical aches, pains and discomfort) and fresh air (allowing for additional oxygen exposure and providing a feeling of refreshment) can be a great way to quickly boost your mood.” Eloise Skinner, psychotherapist
If you could imagine a happy place, where would it be? Visualising this can help you feel lighter and calmer (Photo: Getty Images)Box your thoughts up to regain clarity
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square LIFESTYLE Read More
“Sometimes I take a few deep breaths, let myself settle, and then gently tune in to where I’m feeling off. It might be a tight chest, a fluttery stomach, or a heaviness in my throat. I place my hands there, almost like I’m reminding that part of me that I’m listening. Then I breathe into it. Just a few soft breaths. And without forcing it, something shifts. There’s a quiet transformation that happens when we meet our discomfort with presence instead of pushing itaway.” Emily Hayden
Try a physiological sigh
“Rearranging a room – or even just one small part of it – has this oddly grounding effect. Swapping the lamp and the side table, moving the chair by the window, turning the rug a different way. It gives the brain something new to register without demanding too much energy. This small change in perspective can unlock a feeling of movement when everything else feels a little stuck. It’s about giving the space and yourself a bit of new energy.” Dr Daniel Glazer, clinical psychologist and founder of UK Therapy Rooms
Rearranging even just a part of your room has an oddly grounding effect (Photo: Getty Images)Reach out to someone
“When everything starts to feel too much, one of the quickest ways to ground yourself is through a simple somatic grounding tool called the 5-4-3-2-1 technique. It’s straightforward but really effective for calming a busy mind. Gently notice five things you can see, four things you can feel, three things you can hear, two things you can smell or imagine, and one thing you like or value about yourself. This sensory reset is incredibly soothing. It reminds your nervous system that you’re safe, and that’s often all you need to startfeeling calmer.” Lucy Moss
Broaden your gaze
“When we feel stressed or a bit overwhelmed, our gaze narrows and fixates on what is in front of us, closing the world down. One way to quickly signal safety to the brain is to physically change what we’re looking at. So, take a moment to step outside, scan the horizon, trace the outline of a tree with your eyes. Not only does this bring perspective and remind you that there’s a whole world out there and the thing you’re stressed about is a piece of the massive puzzle of your life and the wider world. But broadening your gaze engages the parasympathetic nervous system, grounding you in the present and calming racing thoughts. It sounds simple, but changing your visual field changes your state.” Anna Mathur, psychotherapist and author of ‘The Uncomfortable Truth’
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