5 Minute Fixes for Stress When You’re Short on Time

Let’s talk about stress. We all know it can sabotage our health and weight loss efforts. When stress hormones like cortisol stay high, our bodies hold onto fat, sleep gets disrupted, blood sugar rises, and cravings for sugary or comfort foods creep in.

But here’s the thing: avoiding stress completely isn’t realistic. Life happens. We simply cannot get rid of all the stress in our lives, but we do not need to. The real skill is learning how to regulate your stress response—so your body doesn’t stay stuck in “fight or flight” mode.

The good news? You don’t need a 90-minute yoga class or a silent retreat to feel better. Just five minutes can shift your nervous system, lower cortisol, and help you feel calmer and more in control. Here are our favourite quick science-backed fixes that you can use anytime—even on your busiest, most stressful days.

#1 Mindful Breathing & Awareness

Why it works: Slow, intentional breathing calms your sympathetic nervous system (your fight-or-flight mode) and activates your parasympathetic system—the one that helps you rest, digest, and recover. Mindfulness anchors your awareness in the present moment, pulling you out of anxious overthinking.

Try this:

• Deep Breathing: Inhale through your nose for a count of 4, pause, then exhale slowly through your mouth for a count of 6. Repeat for 5 rounds.
  
• Body Scan: With eyes closed, bring your attention slowly from toes to head, noticing and relaxing any tension you find.
• Mindful Noticing: Look around and name 3 things you can see, 3 things you can hear, and 3 things you can feel. No judgement—just observe.

#2 Move Your Body

Why it works: Movement helps burn off stress hormones, increases blood flow to the brain, and releases endorphins—your body’s natural feel-good chemicals.

Try this:

• Quick Stretch: Reach overhead, touch your toes, roll your shoulders and neck gently.
  
• Short Walk: Step outside or walk around your house or office. Even 3–5 minutes helps.
• Dance Break: Put on a favourite upbeat song and move your body however you like. It shifts your emotional state almost instantly.

#3 Engage Your Senses or Creativity

Why it works: Stimulating your senses or doing something creative brings you out of your overthinking mind and into your body. It gives the brain a healthy “distraction” and helps you reset.

Try this:

• Listen to Calming Music: Choose instrumental, ambient, or nature sounds.
  
• Gratitude Practice: Say or write down 5 things you're thankful for—big or small. This rewires the brain to focus on safety and abundance.
  
• Doodling or Colouring: Let your hand move freely on paper—no rules, just shapes or patterns.
• Sensory Enjoyment: Light a candle, sip herbal tea, or hold something soft. Lavender, chamomile, or peppermint scents are especially calming.

#4 Social Connection & Cognitive Distraction

Why it works: Human connection lowers cortisol and boosts oxytocin (the bonding hormone). Giving your mind something playful or challenging to focus on breaks the stress cycle.

Try this:

• Reach Out: Call, message, or chat with someone you like—or even smile at a stranger.
  
• Brain Game: Try a quick riddle, crossword clue, or mental maths. Engaging your prefrontal cortex helps quiet emotional overwhelm.
• Laugh: Watch a funny reel, recall a hilarious moment, or share a silly joke. Laughter is seriously therapeutic.

#5 Come Back to the Present

Why it works: Stress often comes from worrying about the future or ruminating on the past. Grounding practices bring you back to the here and now, which is usually much safer than your brain thinks.

Try this:

• 5-4-3-2-1 Technique: Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste.
  
• Focus on One Task: Slowly do one thing with full attention—washing a cup, brushing your teeth, watering a plant.
• Name Your Emotion: Simply saying “I feel overwhelmed” or “I feel tense” can help calm the emotional brain.

Remember, stress is part of life, but how we respond makes all the difference. These five minute fixes are simple, effective, and can be done anywhere. Try one (or a few!) the next time you’re feeling overwhelmed—you might be surprised at how much better you feel.

With love and great health

Dr Lucy and Dr Mary XX 
 

P.S. If you’re ready to stop the cycle of dieting and truly rebalance your health, our 12 Week Mind Body Rebalance is starting again in September 2025. This doctor-led, holistic programme guides you step by step through managing your metabolic hormones and your mind, with weekly live coaching, practical resources, and real support. Join the waitlist now for early bird access and special bonuses—we’d love to support you on your journey to lasting health and weight loss!

Dr Mary Barson and Dr Lucy are the founders of Real Life Medicine. They help women who have been on every diet under the sun, optimise their health and achieve long lasting weight loss without feeling miserable or deprived.

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