5 Quick & Simple Mental Exercises To Try During Stressful Times

Your inbox is overflowing, deadlines are looming, and that familiar knot in your stomach reminds you that stress has become your unwelcome companion. While we can’t always control what life throws at us, we can control how we respond to it.

The good news? You don’t need hours of meditation practice or a weekend retreat to find some relief. These five mental exercises take just minutes to complete and can be done anywhere—at your desk, in your car, or even in the grocery store line. Think of them as your mental first-aid kit for those moments when stress threatens to take over.

1. The 5-4-3-2-1 Grounding Technique

When anxiety starts spiralling, this sensory exercise pulls you back to the present moment like an anchor.

How to do it: Look around and identify five things you can see, four things you can physically touch, three things you can hear, two things you can smell, and one thing you can taste. Take your time with each sense, really focusing on the details.

Why it works: Anxiety often lives in the future—in the “what ifs” and worst-case scenarios. By engaging your five senses, you’re redirecting your brain’s attention to what’s actually happening right now. It’s nearly impossible to be fully present and panicked simultaneously.

When to use it: This is your go-to during panic moments, before a nerve-wracking presentation, or anytime you feel yourself getting swept away by anxious thoughts.

2. Box Breathing

Used by Navy SEALs and elite athletes, this simple breathing pattern is surprisingly powerful for calming your nervous system.

How to do it: Breathe in slowly through your nose for four counts. Hold that breath for four counts. Exhale slowly through your mouth for a count of four. Hold empty for four counts. Repeat for at least four cycles, or until you feel calmer.

Why it works: When you’re stressed, your breathing becomes shallow and rapid, signalling danger to your body. Box breathing activates your parasympathetic nervous system—essentially telling your body, “We’re safe. We can relax now.” The equal counts create a rhythm that your mind can focus on, interrupting the stress response.

When to use it: Before important meetings, when you’re stuck in traffic, during a sleepless night, or anytime you need to quickly reset your nervous system.

3. The “Stop and Observe” Method

Think of this as creating a pause button for your emotional reactions.

How to do it: When you notice stress building, literally say “stop” in your mind (or out loud if you’re alone). Take three deep breaths. Observe what you’re thinking and feeling without trying to change it—just notice. Then consciously choose how you want to respond to the situation.

Why it works: So much of our stress comes from reacting automatically to situations. This technique creates a small gap between what happens and how you respond. In that gap, you have power. Knee-jerk reactions are no longer controlling you, but making conscious choices about where to direct your energy.

When to use it: When someone says something that triggers you, when you’re about to send an angry email, or whenever you feel yourself slipping into autopilot mode during stressful situations.

4. Visualisation: Your Mental Sanctuary

Your imagination is more powerful than you might think. Use it to create an instant vacation for your mind.

How to do it: Close your eyes and imagine a place where you feel completely calm and safe. It could be a real place you’ve been or somewhere entirely fictional. Build the scene in detail—what do you see? What sounds are there? What’s the temperature? How does your body feel in this space? Spend at least two to three minutes there.

Why it works: Your brain doesn’t always distinguish between vividly imagined experiences and real ones. When you visualise a peaceful scene, your body responds with actual physiological changes—lowered heart rate, reduced muscle tension, and decreased stress hormones. You’re essentially giving yourself a mini mental vacation.

When to use it: During your lunch break, before bed, in the waiting room before an appointment, or whenever you need a mental reset but can’t physically leave your current environment.

5. The Worry Window

This might sound counterintuitive, but scheduling time to worry can actually reduce anxiety overall.

How to do it: Set aside 10 to 15 minutes each day as your designated “worry time.” When worries pop up throughout the day, acknowledge them and tell yourself, “I’ll think about this during my worry window.” Then, during your scheduled time, let yourself focus on those concerns. Write them down, think them through, or problem-solve if possible.

Why it works: Chronic worriers often feel like they need to address every anxious thought immediately, which creates an exhausting, all-day mental wrestling match. The worry window contains your anxiety to a specific time, training your brain that worries don’t require instant attention. Paradoxically, many people find that when worry time arrives, the concerns seem less urgent or have resolved themselves.

When to use it: This works best as a daily practice, particularly helpful for people who find their minds racing at inconvenient times or who struggle with rumination that interferes with productivity and sleep.

Your Mental Toolkit Is Ready

Here’s the beautiful thing about these exercises: they’re free, portable, and always available. You don’t need any special equipment, apps, or training. Just you and a few minutes.

Start by picking one technique that resonates with you and try it consistently for a week. Notice what changes. You might find that box breathing is your morning ritual, while the 5-4-3-2-1 technique becomes your emergency intervention. Or perhaps the worry window transforms your evenings.

Remember, these aren’t about achieving perfect calm or eliminating stress entirely—that’s not realistic or even desirable. Stress is part of being human. These exercises simply give you tools to navigate stressful times with more ease and less overwhelm.

The next time stress starts building, you’ll have something better than just white-knuckling through it. You’ll have practical techniques that actually work.

So, which one will you try first?