The neuroscientist-backed trick that melts stress away in minutes

The day has barely begun and I already feel as if I am running late with everything. Emails keep piling up, and the constant messages on my phone come with a particular dose of anxiety. The only thing that calms me in those moments is the smell of coffee, yet the very next sip, instead of waking me up, only heightens my anxiety. Caught in this whirlwind of draining emotions, I cannot think clearly or respond coherently. Everything becomes harder: even moving or putting together a simple confirmation message. Stress has taken over, and in the battle for first place on my priority list, a new question appears, which is how to reduce stress quickly.

Constant productivity becomes a trap

I have felt for some time that constant productivity can easily become a trap, and this was confirmed by neuroscientist Dr Julie Fratantoni. “If you are always on the move, without a break between tasks, you leave no space for your brain to form memories.” This resonates perfectly with my week, during which I opened several important emails and then forgot that I had never replied.

The role of mental breaks in reducing stress

Breaks and rest are important for forming memories. “During rest, the brain processes and stores new experiences and information,” Julie explains. As a key piece of advice, she highlights taking a break at the very moment of peak anxiety. She recommends short pauses of three to five minutes between activities. “Mental breaks also reduce stress levels and preserve your mental energy,” she adds. But she warns that scrolling through social media or listening to a podcast is not rest. “A true mental break means stepping away from people and technology entirely. Take a walk around the building. Look out the window. Lie down and close your eyes. Drink a glass of water. Do not introduce new stimuli, simply let your thoughts wander.”

Photo: Vogue Archive

A five minute walk as the simplest mental reset

I decided to try that five minute break. Of all the activities she listed, one trick has proven the most effective for me. When I feel steam coming out of my ears, not from anger but from an overloaded mind, I physically move my body away from where I am and take a five minute walk, without music, my phone or any other technology.

The goal is to air out my mind. Fresh air and physical movement instantly relax the mind, and it is known that walking helps the brain process information.

The benefits of a short pause

After that short break, I feel that the decisions I make are more conscious and better, and because my focus resets, I actually complete my tasks more quickly. The key step is the one by one principle. I do not think about the next task until the first one is fully done.

And perhaps that is exactly what I needed all along: to give myself permission to pause. To realise that the world will not stop if I step away from the screen for a few minutes and breathe more deeply. These small breaks, which I once saw as wasted time, have become the space where I return to myself. As I learn to slow down, I notice that my days become clearer and my thoughts tidier. Maybe productivity does not lie in speed after all, but in allowing ourselves to be present, right where we are.