There’s a significant contrast between feeling calm and being stressed out.
The distinction boils down to habits. Stress, as we know it, often stems from our unproductive routines that leave us feeling overwhelmed.
Being calm, on the other hand, is a matter of adopting simple, quick habits that help you unwind, even amidst the chaos of everyday life.
Incorporating calming habits into your daily routine can positively impact your mental health. According to a psychologist, there are seven 2-minute habits you can adopt that can make all the difference.
In this article, I’ll share these 7 quick and easy habits that can make you feel calmer and less stressed.
So, let’s dive in and start transforming those stressful moments into peaceful ones.
1) Deep breathing
One of the most effective ways to calm your mind and body is through deep breathing.
This simple yet powerful method has been championed by psychologists for years.
The concept behind it is straightforward – when we’re stressed, our breathing becomes shallow and erratic. But by consciously taking deep, slow breaths, we can signal to our body that it’s time to relax.
The next time you’re feeling overwhelmed, take a 2-minute break. Close your eyes and focus on your breath.
Breathe in slowly through your nose, hold for a few seconds, then exhale slowly through your mouth.
This deep breathing exercise may seem simple, but it’s a powerful tool in combating stress and fostering a sense of calm.
But remember, consistency is key. As with any habit, the more you do it, the more effective it becomes.
Make sure you take those precious 2 minutes each day to breathe deeply and truly unwind.
2) Quick gratitude check-ins
Now, this next habit is one that’s had a profound impact on my personal life.
It’s the practice of quick gratitude check-ins.
A few years back, I was introduced to the idea of practicing gratitude by a psychologist friend. Initially, I was skeptical. How could something so simple make any significant difference?
But I decided to give it a try. Every day, for 2 minutes, I paused to reflect on something I was grateful for. It could be anything – a good meal, a chat with a friend, or even just the sunny weather.
Over time, I noticed a change. These brief moments of gratitude helped me shift my focus from what was going wrong to what was going right in my life.
And you know what? It worked wonders for my overall stress levels.
Sure, the stressors in my life didn’t magically disappear. But those 2-minute gratitude check-ins gave me a fresh perspective and a greater sense of calm amidst the chaos.
Why not give it a try? Take 2 minutes each day to reflect on something you’re grateful for. You’ll be surprised at how this little habit can make such a big difference.
3) Mini mindfulness exercises
Mindfulness is all the rage these days, and for a good reason.
Did you know that just a few minutes of mindful attention can significantly reduce stress levels?
Practicing mindfulness, even for a few minutes, can lead to less stress and improved well-being.
So what does this mean for you?
Try this 2-minute habit: Pick an everyday activity, like washing dishes or brushing your teeth. During this time, pay full attention to the task at hand.
Notice the sensations, the sounds, the smells—everything about it.
This mini mindfulness exercise is about being fully present in the moment, instead of letting your mind wander to past worries or future anxieties.
By doing this regularly, you’ll help train your brain to stay focused and calm amidst daily stresses.
4) Simple stretches
Physical and mental health are deeply intertwined, meaning that caring for your body can have a positive impact on your mind.
One quick and easy way to do this is by incorporating simple stretches into your routine.
Even just a couple of minutes spent stretching can help relieve muscle tension, which often accompanies stress.
You don’t need any complicated yoga poses for this. Just choose a couple of basic stretches that target your neck, shoulders, or back – areas where stress commonly builds up.
Try this 2-minute habit: Stand up from your desk, reach for the sky, then bend down and touch your toes.
Roll your shoulders a few times, then gently tilt your head from side to side.
This simple routine can help you feel more relaxed and less tense, making it a valuable tool in your stress management toolbox.
5) Positive self-talk
There was a time when I was my own harshest critic.
Every mistake, every misstep would result in a barrage of negative self-talk. Over time, this constant negativity took a toll on my mental health and stress levels.
Then one day, I decided to flip the script. Instead of berating myself, I began using kind, supportive words in my internal dialogue.
Whenever I caught myself slipping into negative self-talk, I’d take 2 minutes to reframe those thoughts positively. For example, instead of thinking “I messed up again,” I’d say to myself, “I’m learning and growing.”
And here’s the thing: it made a real difference.
By treating myself with kindness and understanding, I found that I felt calmer and more capable of dealing with the stresses of everyday life.
Give it a try. Spend 2 minutes each day practicing positive self-talk.
It may feel awkward at first but stick with it – you might just find it makes a world of difference.
6) A moment of silence
In our fast-paced lives, we’re often surrounded by noise and distractions. This constant stimulation can cause stress levels to rise, leaving us feeling frazzled and overwhelmed.
One surprisingly effective way to combat this is by taking a moment of silence. Just a brief pause can help reset your mind and lower your stress levels.
Try this 2-minute habit: Find a quiet spot, close your eyes, and just be still. Allow your thoughts to come and go without judgment.
This quiet moment serves as a mental reset button, helping you regain your composure and face the rest of your day with a calmer, more serene mindset.
It’s a simple habit, but one that can make a surprisingly big difference in your daily stress levels.
7) Grounding exercises
If there’s one thing you should take away from this article, it’s the power of grounding exercises.
These quick and simple exercises help you reconnect with the present moment, pulling you away from stressful thoughts about the past or future.
Here’s a common 2-minute grounding exercise: Sit comfortably and take a few deep breaths.
Then, focus on your surroundings. Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
This exercise is incredibly effective at bringing your focus back to the present and reducing feelings of stress or anxiety.
When stress starts to overwhelm, ground yourself in the present. It’s a habit well worth cultivating.
Final reflection: It’s all about time
When we explore the realm of stress and calmness, we realize that it all comes down to how we spend our time.
In the rush of life, we often overlook the little things that can make a world of difference to our mental state.
But as we’ve discussed, just allocating 2 minutes for these simple habits can significantly reduce our stress levels and enhance our sense of calm.
It’s not about having time; it’s about making time. Even those 2 minutes spent deep breathing, practicing gratitude, or just being silent can be transformative.
These habits don’t demand a monumental shift in your schedule.
They simply require a small commitment and consistent practice. And the reward is a calmer, less stressed version of you.
As you navigate through your days, hold on to these habits. Let them serve as anchors in the turbulent sea of life, grounding you amidst the chaos and noise.
After all, isn’t it astonishing how just 2 minutes can make such a profound difference?
