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5 Quick & Simple Mental Exercises to Try During Stressful Times
Stress is a common part of life, and everyone experiences it at some point. When stress strikes, it’s essential to have effective strategies to manage it. Below are five expert-approved mental exercises that can help redirect your focus and promote a sense of calm.
1. Think of Things That Start with A, B, C, etc.
One enjoyable way to reduce stress is to engage your rational mind by focusing on categories of items. According to licensed marriage and family therapist Tiana Leeds, this exercise can help calm your thoughts. Start by thinking of words or objects that begin with each letter of the alphabet, from A to Z. You may choose themes such as foods, names, countries, or other categories that interest you. Repeating this exercise can help shift your focus from stress to something more constructive.
2. Count Backward by Sevens
Another method to engage your rational brain is counting backward by sevens, starting from 100. Tiana Leeds explains that overwhelmed emotions can hinder your ability to use the prefrontal cortex—the brain part responsible for logic and decision-making. Counting backward not only helps activate this part of the brain, but it also provides a calming distraction.
3. Couple Breathwork with Positive Affirmations
Breathwork is a powerful tool for calming the nervous system. Michael Smith, N.D., from Carolinas Natural Health Center, explains that breathwork can help shift your body into a calmer state. While practicing breathwork, combine it with positive affirmations to enhance your mental state. Aim to repeat affirmations aloud as you breathe, reinforcing positive thoughts and reducing anxiety.
4. Meditate
Meditation is a versatile practice and doesn’t have to look one specific way. It can range from formal sitting meditation to simple practices like mindfully sipping tea or engaging in a walking meditation. Research has shown that meditation can alleviate stress and enhance overall well-being. Choose a method that resonates with you and incorporate it into your routine to cultivate mindfulness and tranquility.
5. Follow a Color
If you’re struggling with overwhelming thoughts, try to engage your senses by focusing on a specific color. Look around you and identify items of one color—like blue, green, or yellow. This exercise helps ground you in the present moment. For an added benefit, take a walk while focusing on finding objects of that color in your surroundings. The active movement and sensory engagement can provide valuable distraction and clarity.
The Takeaway
Stress is inevitable, but having the tools to manage it can significantly improve your quality of life. Redirecting your focus to these mental exercises can enhance your ability to remain calm in challenging situations. By incorporating these strategies into your daily routine, you can develop a deeper understanding of your mental and emotional well-being.
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