Stress levels among Americans have surged, with nearly a quarter experiencing high stress, up from 19% in 2019. The American Psychological Association’s recent poll highlights the need for effective stress management tools. Dr. Aditi Nerurkar, a physician and Harvard University researcher, offers “The 5 Resets,” a science-backed guide to help individuals recover from chronic stress and build resilience.
1. Find What Matters Most to You
- Identify personal goals and motivations.
- Use the acronym “MOST” for goal-setting:
- M: Motivating and exciting
- O: Objective and measurable
- S: Small and achievable
- T: Timely (achievable in a few months)
2. Stop Scrolling and Carve Out Quiet Time
- Set strict boundaries for digital use.
- Limit daily phone scrolling to 20 minutes.
- Keep the phone out of reach at night for better sleep.
- Begin the day with a moment of pause to ground oneself.
3. Harness the Mind-Body Connection
- Understand and tap into the mind-body connection.
- Practice deep breathing exercises, such as “Stop-Breathe-Be.”
- Incorporate daily movement to benefit both the brain and body.
4. Take Breaks Between Tasks
- Embrace monotasking over multitasking.
- Take short breaks between tasks to improve brain function.
- Avoid constant work without breaks to reduce stress and burnout.
5. Quiet the Negative Voice of a Stressed-Out Brain
- Counteract stress-induced negativity.
- Practice gratitude journaling by listing five things daily.
- Shift focus from negative to positive experiences.
- Cultivate resilience through cognitive reframing.
Bonus: The Resilience Rule of Two
- Choose only two resets at a time to manage the brain’s response to change.
- Work with biology by introducing changes gradually.
- Increase the likelihood of success and habit formation.
“The 5 Resets” serves as a roadmap for those grappling with chronic stress and burnout, offering practical tools to incorporate rest and recovery into daily routines. By understanding the mind-body connection and implementing these strategies, individuals can build resilience and thrive in the face of stress.
Erin Balsa is a highly skilled and knowledgeable health journalist with a passion for educating the public on important health and wellness topics. With extensive experience in both traditional and digital media, Erin has established herself as a trusted voice in the field.