Banish Stress with Mini-Moments—Reduce Cortisol & Reset Your Nervous System
Life can be overwhelming. For women juggling careers, families, and personal ambitions, finding moments of peace can feel like an impossible task. Enter the concept of “mini-moments”—brief, intentional practices that help manage stress and bring balance to the chaos. In this post, I’ll share with you the small, daily practices that can make a big difference in managing stress and keeping cortisol levels in check so that you can keep your cool. From delightful mocktails to quick meditations, we’ll unveil a toolkit of mini-moments to help you reclaim your calm.
The Toll of Stress and the Magic of Balance
Stress affects more than just your mood. When you experience any kind of stress—from physical triggers like poor sleep to emotional triggers like relationship issues—your body ramps up production of stress hormones like cortisol.
And when you spend a prolonged amount of time steeped in stress, higher cortisol levels can affect your immune system, weight, sleep, and even cardiovascular health. Balancing these cortisol levels is crucial for overall health and hormone balance. The good news is you don’t need hours of meditation or a week-long retreat to achieve this balance. Incorporating small, manageable practices can have a profound impact on your well-being.
In fact, taking bite-sized breaks throughout the day might even be more effective than longer breaks. Here’s why…
Why Mini-Moments Work
Taking short breaks throughout the day may not seem as important as taking a longer holiday, but research has found big benefits with short breaks. Studies have found that regular, short breaks can reduce or prevent stress at work, help to maintain performance throughout the day, and reduce the need for a longer “recovery” at the end of the day (1,2)
Mini-moments are practical because they fit easily into our busy lives. And the best kind of stress management practices are the ones you will actually do, and regularly. These short but impactful practices can seamlessly integrate into your day, offering a quick reset for your mind and body.
The key is consistency—regularly practicing these mini-moments helps to build resilience against stress.
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Delightful Mocktails to Sip Your Stress Away
One of the simplest joys in life is sipping on a refreshing drink. Creating mocktails can be a fun and delicious way to take a break and relax. Here are some easy recipes to get you started:
Lavender Lemon Balm Nightcap
Lavender is known for its calming properties, as is lemon balm (3). To make this, you’ll need:
- 1 tbsp dried lavender flowers
- 1/2 cup fresh lemon balm leaves
- 8 oz boiling water
- Juice of 1 Meyer lemon
- honey (raw and local if possible)
Pour boiling water over lemon balm leaves and lavender flowers, and allow to steep for 15 minutes. Strain out the leaves & flowers, then add the Meyer lemon juice. Mix in honey to taste. Serve hot or cold.
Ginger Mint Refresher
Serves 2.
Ginger has anti-inflammatory properties and aids in healthy digestion (4), and mint is a refreshing way to wake up your senses. To make this, you’ll need:
- 1/2 cup mint leaves
- 1 teaspoon minced ginger
- 1 tbsp honey or maple syrup
- Ice
- Sparkling water
Place mint leaves, ginger, and sugar in a blender, and blend until fully combined. Divide the mixture between two glasses. Add ice. Fill each glass with sparkling water, and serve immediately.
Activating Your Vagus Nerve for Calm
The vagus nerve plays a big role in regulating stress responses. It extends from the brain stem all the way to the gut, and is a critical part of your nervous system that controls heart rate, digestion, and even inflammation (5).
Activating it can help reduce anxiety and promote relaxation. Simple actions like humming, singing, or laughing can stimulate the vagus nerve (6). Integrate these activities into your routine to help reset your nervous system.
Humming is a simple yet effective way to stimulate the vagus nerve. Choose a favorite tune or just hum along to a relaxing melody. The vibrations from humming can create a soothing effect, helping to lower your stress levels.
Singing loudly or softly can activate the vagus nerve and release tension. Don’t worry about hitting the right notes—focus on the joy of singing and the calming effect it has on your body.
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Stress-Reducing Herbs to Soothe Your Mind
Nature offers a bounty of herbs that can help manage stress. Incorporating these into your diet can provide gentle, natural relief from anxiety and tension.
Holy Basil – This herb has been used for centuries in Ayurvedic medicine as an adaptogen, which means it helps regulate stress responses in the body (7). Brew it into a tea or add fresh leaves to your meals.
Ashwagandha – Ashwagandha also helps the body cope with stress. It can lower cortisol levels and promote a sense of balance (8). Add ashwagandha powder to your smoothies or take it in capsule form for a stress-busting boost.
Lavender – Lavender isn’t just for mocktails—it’s also a powerful herb for stress relief. Use lavender essential oil in a diffuser, or add dried lavender to your bath for a relaxing soak.
Related: The Best Adaptogenic Herbs to Balance Hormones
Quick Meditations for Instant Calm
Meditation doesn’t have to be long to be effective. Short, focused sessions can help you reset and recharge.
The 5-Minute Breath Focus
Set a timer for five minutes. Sit comfortably, close your eyes, and focus on your breath. Inhale deeply through your nose, hold for a few seconds, then exhale slowly through your mouth. Repeat until the timer goes off.
Body Scan Meditation
Take a few minutes to do a body scan. Lie flat on a yoga mat, or carpeted floor. Start from your toes and slowly move up to your head, paying attention to any areas of tension. Breathe into those areas and release the tension with each exhale.
Journal Prompts to Release Stress
Journaling is a powerful tool for managing stress. Use these prompts to explore your thoughts and feelings.
What Am I Grateful For Today?
Gratitude can shift your focus from stress to positivity. Write down three things you’re grateful for each day. Reflect on how these things make you feel.
Stress Triggers
At the end of a stressful day, reflect on the moments that caused your stress. Then, explain how you responded. Brainstorm ways to manage these triggers more effectively. Some triggers are unavoidable, while others may be able to be overcome by making small changes to your routine.
Breathing Exercises to Find Your Zen
Breathing exercises can be done anytime, anywhere, and are incredibly effective for reducing stress.
Box Breathing – Box breathing involves inhaling for four counts, holding for four counts, exhaling for four counts, and holding again for four counts. Repeat this cycle several times to calm your mind and body.
Belly Breathing – Place one hand on your chest and the other on your belly. Take deep breaths, ensuring your belly rises more than your chest. This type of breathing activates the diaphragm and promotes relaxation.
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Dr. Taz’s Mini-Moments for Stress Relief
At this point in my career and motherhood, finding small moments to keep stress in check is crucial to be able to keep showing up in my life the way I want to. While every day looks different, and sometimes there’s things like travel or other circumstances to navigate–a few things are non-negotiable!
The Morning Ritual
I start my day with warm lemon water, sometimes adding fresh ginger. This primes digestion and sets a calming tone for the day ahead. Depending on the day, I’ll set aside 30 minutes for yoga or tai chi.
Midday Reset
Midday can be stressful, so if I only have a few moments to clear my mind, I’ll practice a quick 4-7-8 breath to restore some balance to my nervous system before returning to work. I also make sure to stay hydrated, and keep my blood sugar balanced with a healthy lunch.
Evening Wind-Down
In the evening, I like to add my stress-reducing supplement, Serenease to a glass of water. This is when I set aside time to journal. Getting my thoughts on paper helps me unwind and reflect on positive moments before bed.
What to Remember
Self-care isn’t a luxury—it’s a necessity. By incorporating mini-moments into your day, you can manage stress and keep your cortisol levels in check, which should be a priority no matter your age or health goals. Start small, be consistent, and soon you’ll notice the positive impact on your well-being. Remember, every little moment counts!