Brain on Overdrive? Experts Say These 5 Quick Fixes Will Help You Relax—Fast

Feeling overwhelmed, anxious, or tense amidst the chaos of 2025? Researchers have revealed five science-backed ways to make peace and clarity a reality—no matter what your most unruly days bring.

 

Key Highlights:
 

Move Your Body:

Even a quick five minutes of gentle exercise—a brisk walk, stretching, flow of yoga—can lift your spirits, clear your head, and soften physical tension. Exercise releases endorphins, nature's happy drugs, and breaks the cycle of stress.

 

Practice Deep Breathing (Box Breathing):

Guided breathing exercises, for example, inhaling for four, holding for four, exhaling for four, and holding again for four, significantly lower cortisol (the stress hormone) and you are in control again—perfect for immediate relief.

 

Journaling:

Spending five minutes writing whatever's in your head clears feelings, sorts out priorities, and clears mental cobwebs that cause anxiety. Experts advise paper and pen for a brain "declutter"—don't worry about being neat.

 

Mindfulness and Meditation:

Even a few minutes or two of quiet mindfulness, clearing your mind in the present, can change your mind state from reactivity to peaceful. Guided meditations and phone apps allow you to make it a habit you can use from anywhere.

 

Connect and Laugh:

Talk with a supportive friend or family member, laugh, or even listen to uplifting music quickly boosts mood and resilience. Social bonding and laughter release oxytocin, a natural stress buffer.

 

"Five minutes of doing these simple, healthy habits can soothe and ground you, no matter how hectic your day," says Atmantan Wellness Centre CEO Dr. Manoj Kutteri. Pro tip: Add two or three of these mini-habits to your daily routine, and you'll be better equipped to deal with whatever life throws your way. 

 

Source: Hindustan Times