6 Simple Tools to Reset Your Mind & Body
By Rania Sa’adi, Rapid Transformational Therapist & Clinical Hypnotherapist
In our fast-paced world, stress has become a near-constant companion for many. From deadlines and daily responsibilities to unexpected life events, it’s easy to feel overwhelmed.
While stress is a natural part of life, continuous stress can wear down your body. That’s why learning how to destress isn’t just a luxury, it’s a necessity.
Why Destressing Matters
When you’re under stress, your body releases cortisol and adrenaline: hormones that trigger the “fight-or-flight” response. While helpful in short bursts, these hormones can take a toll when they stay elevated for too long, leading to:
Fatigue and sleep problems
Headaches or muscle tension
Digestive issues
Anxiety and mood swings
Weakened immunity
Destressing is about switching from this state of survival (fight-or-flight) to one of calm (rest and digest). It allows your nervous system to return to balance, improving not just your mood, but also your physical health.
Signs You Need to Destress
Sometimes, we don’t even realise we’re under chronic stress. Look out for signs such as :
Snapping at loved ones for small things
Difficulty focusing or concentrating
Feeling wired and tired
Changes in eating habits: overeating or loss of appetite
Physical tension in your neck, shoulders, or jaw
When these signs appear, it’s time to hit the reset button!
Effective Ways to Destress
- Breathing properly: Your breath is one of the fastest ways to signal your body to relax. Try box breathing: Inhale for 4 counts, hold for 4, exhale for 4 and hold again for 4.
Repeat for a few minutes. This technique calms your nervous system and shifts you from stress to calmness
2. Get Moving! Exercise isn’t just good for your body, it’s one of the most effective stress relievers. Movement helps release feel-good hormones like endorphins and burns off excess cortisol
You don’t need a full gym session. A 10-minute walk, some gentle yoga stretches, or dancing to your favourite song can do wonders!
3. Decluttering Your Mind: When your thoughts are racing, get a notebook and brain dump. Write everything that’s swirling in your head; fears, to-dos and emotions. You’re not trying to fix anything; you’re simply clearing space.
Journaling is also a powerful way to process emotions and get to the root of stress triggers. Get to learn more about this process at our upcoming Women’s Health & Financial Wellness Reat in Aqaba Ayla this November.
4. Creating a Mini-Ritual: Building short, calming pauses into your day. These rituals signal safety to your brain. These could be:
A mindful morning cup of coffee
Lighting lavender oil or scented candle and listening to soft music
A warm shower or bath with salts before bed
5. Digital Detox: Even short breaks from screens can help lower mental overload. Try:
“No phone” during meals
30 minutes of screen-free time before bed
Turning off notifications for one hour a day
You’ll be surprised how much lighter and more focused you will feel.
6. Changing Your Inner Dialogue: Often, what stresses us out the most isn’t the situation itself but what we say to ourselves about it.
You can practice kind self-talk and replace thoughts such as “I can’t handle this” with “I’m doing my best and that’s enough.”
Remember, the most important words you will ever hear are the ones you say to yourself.
Stress may be a part of life, but suffering doesn’t have to be. Destressing doesn’t mean escaping your responsibilities, it means resourcing yourself so you can meet life from a place of clarity, strength and peace.
The key is consistency. Small moments of self-care, taken regularly, can have a massive impact over time.
Your body and mind are always communicating.
When stress speaks up, learn to listen and then respond with calm and compassion and feel your life become lighter.
You can contact Rania Sa’adi at [email protected]
