By Susan Williams
Susan Williams, MEd, RH(AHG)If “the overwhelm” has been creeping in, here’s a 5–10 minute daily reset plan designed specifically to calm your nervous system and clear mental clutter:
1. The 90-Second Physiological Sigh
- Inhale through your nose.
- Take a second short inhale.
- Take a slow, long exhale through your mouth.
- Repeat 5 times.
This quickly lowers stress hormones and signals safety to your body.
2. The “Mental Dump” (3 Minutes)
- Write everything swirling in your head. No organizing. No judging. Just empty it out.
- Then circle one thing you can do today. Ignore the rest for now.
Overwhelm = too many open loops.
3. Ground Your Body (2 Minutes)
- Stand barefoot if possible.
- Press your feet into the floor.
- Roll your shoulders back slowly.
- Unclench your jaw.
- Relax your tongue from the roof of your mouth.
Physical tension fuels mental overwhelm.
4. Shrink the Time Frame
Ask: “What matters in the next 60 minutes?” Not today. Not this week. Just the next hour.
5. Evening Nervous System Downshift
Do one of the following for 5 minutes:
- Lie on your floor or bed with your legs extended up the wall, and breathe slowly.
- Or, sit in dim light — with no phone.
Your brain can’t reset if it never powers down.
Susan Williams, MEd, RH (AHG), is a certified holistic nutritionist, yoga instructor, Duke trained National Board Certified Health and Wellness Coach, and enthusiastic student of health for older citizens.
Disclaimer: Self Care posts are shared for information purposes only, and are never intended as individual medical advice nor as a substitute for healthcare services.