Stressed? Reset It!

You walk into math class feeling pretty chill when your teacher announces a pop quiz. All at once your heart starts racing, your hands get clammy, and you feel like you can’t breathe. You’ll be lucky if you can write your name on the top of your test, let alone solve the equations.

Before you run screaming from the building, remember that your reaction is totally normal. When you experience stress—from school, friends, family, you name it—your body reacts by activating your sympathetic nervous system. This system signals your brain to release hormones that give you energy to either fight or run from a perceived threat. 

This so-called fight-or-flight response is helpful if the thing causing you stress really is a threat to your safety (like a dangerous animal). It’s less helpful if the stress is not actually life-threatening (like that math quiz). “The fight-or-flight response prevents you from thinking clearly,” explains psychologist Jennifer Guttman. “Your brain can get jumbled, or you can feel like your mind has gone blank.”

Luckily, you also have a parasympathetic nervous system. It works like a reset button for your brain by helping you calm down and think clearly. There are many simple ways to kick this nifty system into gear. These methods will all help you focus and relax. 

So read on, pick your favorite, and give it a try the next time you’re stressed and want to reset fast. 

Why You Need It: When you’re stressed, your body is flooded with hormones that can make you feel immobilized. Dancing (or any type of exercise) gets your blood pumping and your body moving again. 

How To Do It: This one is easy. Put on your favorite upbeat jam and dance like no one’s watching! If you don’t have access to music, or you’re in a place where dancing isn’t appropriate (like class), do anything physically active. Racewalk to the water fountain for a drink or go do a quick set of jumping jacks in the bathroom. 

Why It Works: Exercise releases endorphins, feel-good chemicals produced by the nervous system to reduce pain or stress. Including music doubles the benefits by triggering the release of dopamine, another feel-good hormone, adding to your sense of overall well-being. 

Why You Need It: Stress and anxiety can make you feel hot and flustered. Use this technique to cool down, fast.

How To Do It: Fill a bowl with ice water. Hold your breath and submerge your face in the water for 15-30 seconds. Don’t have a bowl or don’t feel like getting your face wet? You can also try splashing cold water on the back of your neck or on your wrists, or holding an ice cube in your hand, Guttman says. 

Why It Works: Your blood vessels are close to the surface of your skin on your face, wrists, and neck. Cooling them with icy water sends signals to the brain to lower your core temperature. This immediately slows your heart rate and increases blood flow to your brain, which will help calm your emotions. Holding ice in your hand can distract your brain from troublesome thoughts as your attention is diverted to the sensation of cold in your palm.