Stress, anxiety and the feeling of being burnt out can hit at any time so it\u2019s important to be mindful of how much you\u2019re taking on and whether you have the support and coping strategies to deal with triggers. <\/p>\n
\u201cOne in four adults in England will experience a diagnosable mental health problem each year,\u201d says Hannah Stebbings, an integrative therapist at Priory<\/a> \u2013 the UK\u2019s largest independent provider of mental health, addiction and adult social care services. <\/p>\n \u201cWe’ve seen a marked rise in the number of individuals seeking professional support for stress and anxiety, across a range of age groups and demographics. The pressures of modern life \u2013 whether it’s workload, juggling work and family life, the impact of social media, or the uncertainty of global events \u2013 have created an environment in which many people have struggled,\u201d she adds. <\/p>\n Stebbings suggests learning simple techniques that function as instant mood boosters and can help to relieve the symptoms of common mental health issues such as stress and anxiety. These fast-acting \u201cbrain hacks\u201d include methods such as breathing, simple hand movements and using tools like music and ice cubes. You can do them anywhere and they can take effect within one to two minutes. <\/p>\n \u201cThe people I support have found it difficult to switch off or to find moments of calm. What\u2019s crucial to understand is that anxiety isn\u2019t a weakness \u2013 it\u2019s a signal that something needs attention. I always encourage people to listen to that signal, explore its roots, and develop the right tools to address it,\u201d says Stebbings who works with patients at a Priory hospital in Birmingham.<\/p>\n \u201cThese \u2018brain hacks\u2019 can give an instant mood boost or act as calming measures. They are very practical and can help us feel happier and lighter in as little as one or two minutes,\u201d she says.<\/p>\n But, she notes, these techniques are simple tools that you can use by yourself for a quick shift in mindset. For ongoing mental health issues that require more robust support, \u201cregular mental health support from a trained therapist can help with processing and dealing with problems in life that feel too big to solve alone. A qualified expert can help you to develop coping strategies to overcome stresses in the future, and develop a more healthy, sustainable mindset that delivers positive mental health,\u201d she advises.<\/p>\n Read on for the simple techniques that Stebbings recommends for grounding, reducing stress and coping with anxiety fast. <\/p>\n Physiological sigh: the nervous system reset<\/p>\n open image in gallery<\/p>\n Breathing exercises can induce a total nervous system reset and soothe feelings of anxiety (Getty\/iStock)<\/p>\n How to do it: Take a long, deep inhale through your nose. Without exhaling, take a second, shorter inhale to fully expand your lungs. Slowly exhale through your mouth, emptying your lungs completely.<\/p>\n Why it works: The physiological sigh is a quick and effective breathing technique that naturally calms the nervous system. It works by regulating oxygen and carbon dioxide levels in the body, helping to ease feelings of stress and anxiety within moments.<\/p>\n Stebbings explains: \u201cthis is more than a quirky life hack, it is a biological tool for managing stress. At its core the physiological sigh taps into the autonomic nervous system which governs bodily functions such a heart rate and digestion and it specifically activates the parasympathetic part of the system which is named \u2018rest and digest\u2019 whilst reducing the sympathetic nervous system which activates the \u2018fight\u2019 or \u2018flight response\u2019. It\u2019s a quick and effective breathing technique that naturally calms the nervous system and helping to ease feelings of stress and anxiety within moments.\u201d<\/p>\n Time: 30 seconds to two minutes<\/p>\n Read more: Expert recommends doing these four breathing exercises every day to reduce stress and anxiety<\/a><\/p>\n The five-finger gratitude technique <\/p>\n open image in gallery<\/p>\n Bilateral stimulation uses rhythmic bodily movements, eye movements and sounds to reduce anxiety (Getty\/iStock)<\/p>\n How to do it: Touch each finger with your thumbs as you name one thing you\u2019re grateful for. Ideally choose small and specific things. For example, being able to cuddle with your dog or a having hot water.<\/p>\n Why it works: This technique uses tactile grounding, bilateral stimulation and gratitude \u2013 a triple whammy to battle against anxiety and low mood. It can be an instant mood lifter if you\u2019re able to concentrate and do a full round.<\/p>\n Stebbings points out that, \u201cthis technique works because practicing gratitude activates areas of the pre frontal cortex, which are associated with emotion regulation, empathy and decision making. When we focus on things we are grateful for, we shift our brains attention from threat to safety and abundance. The physical act of touching each fingers also provides tactile simulation which brings awareness to the present moment which is a key principle to somatic grounding.\u201d <\/p>\n Time: under one minute <\/p>\n The cold spot technique <\/p>\n open image in gallery<\/p>\n The cold can trigger endorphins, stimulate the vagus nerve and reduce heart rate (Getty\/iStock)<\/p>\n How to do it: Hold an ice cube in your hand and glide it over your wrist for 30 seconds. You can also run cold water over your face or your wrist for 30 seconds. Repeat this several times.<\/p>\n Why it works: This practice stimulates the vagus nerve<\/a> and interrupts ruminative thinking. Cold exposure can be surprisingly effective at treating panic or stress spikes. The shock of cold water means you release endorphins, which can improve your mood instantly.<\/p>\n \u201cThe sudden cold stimulus activates the diving reflex, which in turn, slows your heart rate, redirects blood to core organs and constricts peripheral blood vessels. The shock of cold water means you release endorphins, which can improve your mood and stimulate the vagus nerve. This interrupts your anxious thoughts and shifts your nervous system back into \u2018rest and digest\u2019. It is truly effective,\u201d says Stebbings. <\/p>\n Time: one to two minutes <\/p>\n Read more: How to spot the symptoms of burnout and treat them, according to wellbeing experts<\/a><\/p>\n Mood bridging with a song snippet <\/p>\n open image in gallery<\/p>\n Sound can stimulate almost every region of the brain according to integrative therapist Hannah Stebbings (Getty\/iStock)<\/p>\n How to do it: Play 30 to 60 seconds of a song that reflects how you want to feel \u2013 not how you currently feel. This might be an uplifting song or a feel-good song that brings back good memories. Sing along to it and, if you can, dance around. If you can only move slightly, try swaying from side to side. <\/p>\n Why it works: Music can bridge emotional states. Even just the intro track to your favourite feel good song can lift your mood. When you sing your brain releases endorphins and oxytocin which are chemicals that alleviate stress and elevate your mood.<\/p>\n \u201cOne of the core reasons this technique works is because it starts where the person is emotionally. If someone is in deep sadness, trying to immediately listen to a happy song can feel jarring, whereas this gradual emotional transition is key to real, sustainable regulation. Doing this exercise regulates the nervous system via auditory input. It stimulates almost every region of the brain including auditory cortex, limbic system, prefrontal cortex and even the autonomic nervous system,\u201d explains Stebbings. \u201cMusic can shifts someone from fight, flight or freeze towards a regulated, grounded state.\u201d<\/p>\n Time: one to two minutes <\/p>\n Use these techniques whenever you feel stressed, overwhelmed or low in order to lift your mood and regulate your emotions and physical reactions to stress and anxiety. As Stebbings explains, they can work in seconds by hitting the reset button for your brain and nervous system. <\/p>\n If you\u2019re struggling with your mental health and need further support, reach out to a qualified mental health professional or your GP for guidance. You can also contact the Samaritans helpline at the number below or reach out to Anxiety UK<\/a>. <\/p>\n Samaritans free UK helpline: 116 123<\/p>\n![\"Breathing](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2025\/08\/iStock-2183998496.jpeg\")
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