Feeling like your whole life needs a major reboot? Don’t worry, we’ve all been there. Sometimes everything gets a little too hectic, and we need to hit that reset button. While a vacation is likely the long-term answer, you can give your body and mind a reset in the short term. Here are some simple ways to refresh your system.
1. Do a sensory reset, complete with essential oils
Choose an essential oil (lavender for calm, peppermint for energy, citrus for mood-boosting) and take a few deep whiffs. Our sense of smell is closely linked to emotions and memories, so this can be a quick way to shift your state of mind. Just a word of caution: don’t go overboard, or you might end up smelling like a walking aromatherapy shop.
2. Use the box breathing method
Box breathing is a simple technique: breathe in for 4 counts, hold for 4, breathe out for 4, hold for 4. Repeat. According to MedicalNewsToday, this method can help reduce stress, improve focus, and calm your nervous system. Plus, you can do it anywhere without looking too weird. Once you try this type of breathing, you’ll wonder how you ever got through life without it.
3. Set a timer and write down the good stuff
Set a timer for 5 minutes and write down everything you’re grateful for, no matter how small. Comfy socks? Write it down. The ability to read this list? On the paper, it goes. This rapid-fire gratitude session can help shift your perspective and boost your mood. You might be surprised at how many things you can come up with—and how much better you feel afterward.
4. Get a little silly
tart by smiling, then graduate to a chuckle and work your way up to a full-belly laugh. Feel dumb? Good! That’s part of the process. Forced laughter often leads to genuine laughter, and your body reaps the benefits either way. This practice can reduce stress, boost your immune system, and give your abs a workout.
5. Write out a “done” list
We’re all familiar with to-do lists, but how about a ’done’ list? At the end of each day, jot down everything you accomplished, no matter how small. Did you make your bed? Answer a tricky email? Write it. This practice shifts your focus from what’s left undone to what you’ve achieved, boosting your sense of productivity and self-appreciation. Plus, it’s a great way to remind yourself that you’re doing better than you think.
6. Do some mirror work
This one might feel a bit awkward at first, but stick with me. Stand in front of a mirror, look yourself in the eye, and say something kind to yourself. It could be “I am enough,” “I’m doing my best,” or even just “I’m beautiful.” This practice can help boost self-esteem and self-compassion. Fair warning: you might feel cheesy at first, but push through the cringe—your self-esteem will thank you!
7. Try the “100 breaths” meditation
This one’s simple: find a comfortable spot, close your eyes, and count 100 breaths. That’s it. This practice can help slow your heart rate, reduce stress, and increase mindfulness. You might lose count a few times, especially if you’re new to meditation. No worries—just start again from your last remembered number. Or make up a number. We won’t tell.
8. Challenge yourself to a happiness scavenger hunt
Make a list of things that make you happy, then go find or do them. It could be anything: your favorite coffee, a cozy spot in the garden, or a chat with a friend. This activity can help shift your focus to the positive aspects of your life and boost your mood. Just try not to get too carried away.
9. Go bathing in the forest
No, we’re not saying build a tub in the middle of the forest. Forest bathing, or ’shinrin-yoku’ as the Japanese call it, is simply spending mindful time in nature. Find a green space and immerse yourself in it. Use all your senses: breathe in the fresh air, listen to the leaves, feel the bark of a tree. It’s like a spa day for your soul!
10. Stay off the phone (even for just a day)
I know, I know, the thought of being without your phone might make you want to vomit. But hear me out. Taking a break from the constant ping of notifications can do wonders for your mental clarity. Start small—maybe an hour in the evening, or a full day on the weekend if you’re feeling brave. Use this time to reconnect with the physical world around you.
11. Schedule a “worry hour”
This might sound counterintuitive, but scheduling time to worry can actually help reduce anxiety. Set aside a specific time and when anxious thoughts pop up during the day, jot them down and save them for your worry hour. When the time comes, let yourself fret to your heart’s content. But once the hour’s up, worrying is officially off-limits until the next day.
12. Clean up one small space
You don’t need to super clean your entire house in one go. Start small—maybe that drawer that’s become a black hole for random objects, or the corner of your desk that’s slowly being taken over by papers. Clearing physical clutter can have a surprisingly powerful effect on mental clutter.
13. Get into herbal tea
The act of brewing and sipping tea is inherently meditative, and certain herbs can offer specific health benefits. It’s like a warm hug for your insides, with the added bonus of potential health perks. Just be sure to check for any potential interactions with medications if you’re trying something new.
14. Try a “braindump” before bed
Ever lie awake at night with your mind racing? Before bed, grab a notebook and scribble down everything on your mind—to-do lists, worries, random ideas, what you’re having for lunch tomorrow, everything. Don’t judge or organize, just let it flow. It’s like emptying your brain’s junk drawer onto paper. This simple act can help clear your mental clutter, making way for more restful sleep.
15. Take a contrast shower
A contrast shower involves alternating between hot and cold water. Start with your usual warm shower, then brave the cold for 30 seconds. Switch back to hot, then cold again. Repeat this cycle a few times, ending on cold. According to WebMD, this practice can boost circulation, reduce muscle soreness, and even improve your mood.
16. Try the ’5-4-3-2-1’ grounding technique
Feeling a bit spacey or anxious? This simple grounding exercise can help you reconnect with the present moment. Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This technique can help anchor you in the present, plus it’s a discreet way to recenter yourself anywhere—at work, on the bus, or even during an awkward family dinner.
17. Try a compliment fast
This involves going a full day without complimenting anyone else and instead directing all those compliments to yourself. Noticed someone’s cool shoes? Compliment your own footwear choices. Impressed by a coworker’s presentation skills? Acknowledge your own talents. This exercise can help boost self-esteem and shift your focus inward in a positive way.
