2 minute reset

A short exercise to help with stress, anxiety or overwhelm

CONFIDENCE AND RESILIENCELEADERSHIP

Rebecca Ford Johnson

12/9/20243 min read

I’m fully in support of (and often recommend) people taking proper breaks to look after themselves, but I’m also conscious that at times it might all just feel impossible to fit that in.

Here are a couple of suggestions that can take just 2 minutes (although you can make them both last longer if you wish!) to create a small space in the day to reset.

Option 1: Five senses check-in:
You can do this while you’re walking (in nature if you’re lucky, or to or from the train station), while you’re waiting for a train (or in a shop queue), or while simply sitting at your desk.
1. Look around: what can you see? Is it the odd leaf lingering on a tree, a puddle on the pavement, winter sunshine reflecting off the windows of office buildings or the rain against the window?
2. Listen: what can you hear? Perhaps it’s the wind rustling through the trees, traffic moving through the streets, an aeroplane, a coffee machine, people talking or a dog barking?
3. Touch: what can you feel? Is it the warmth of your gloves on your fingers, the softness of your socks on your toes or a niggling pain in your knee (side note: what happens when you pay attention to the pain?).
4. Smell: can you smell anything? Perhaps the exhaust fumes of traffic, someone’s perfume as they pass you by, pastries baking or even the absence of smell.
5. Taste: can you taste anything? Maybe the lingering taste of coffee, or possibly nothing.

Option 2: breath and body scan:

Again you can do this while out and about, or you can go slightly deeper if doing it at your desk. If you're at your desk you might like to close your eyes, if it feels comfortable to do so, or gently lower your gaze.

Notice what is here: how are you feeling? What are you aware of? No judgment, just observation.
Breath: Focus your attention on your breath, no need to change it, just notice as you breathe in and out. Can you follow your breath from the start to finish? Noticing the air as you breathe in through your nostrils, into your belly and your lungs, noticing the slight pause before the out breath, and following that through to the slight pause before you breathe in again. If time allows see if you can elongate the out breath. You could even try a breathing technique such as 3-6 breathing (in for 3 breaths, out for 6 breaths). Repeat for as long as time allows.
Body: Notice your body: can you tune into the sensation of your feet grounded into the floor, is your attention drawn to anywhere else in your body? Any areas that feel warm, or cold? Any areas of tension? Can you breathe into those areas and see if the tension will release – and if it won’t, just accepting that it is there.
Sounds: if time allows, you can bring in sounds - what can you hear that’s close to you (maybe the sound of your own breath), and what is farthest away (perhaps an aeroplane or traffic).
Back into the room: gently start to move, wiggling your fingers, perhaps a stretch or neck roll. If your eyes have been closed, slowly open them. Notice how you feel.

A quick note on intrusive thoughts / busy minds: it is absolutely normal for our minds to wander during these kind of practices. There's nothing wrong, you're doing "bad" at this, it is what minds do. When you notice that your mind has wandered, gently bring it back to focus on whatever it is that you are focusing on. You may have to do that several times during a practice like this - and that is ok. You are training cognitive flexibility.

Try these and let me know what happens!

(Photo: I took 5 mins while on a dog walk recently to be creative with the fallen leaves 🍂 🍁🍃)