Tips to reduce stress in just 20 seconds a day

Just spending 20 seconds a day on self-compassionate thoughts will help reduce stress, according to research by an American psychologist .

In 2017, Eli Susman, who was studying for a doctorate in clinical science at the University of Berkeley, California (USA), attended a retreat in Plum Village (France). He was surprised to see that this Buddhist monastery's daily retreat schedule only included 30 minutes of meditation.

In the middle of the retreat, he decided to extend the session and sat under a tree for three hours. Then, he happened to meet a monk named Su Bao and told him about his practice. The monk's reaction was not what he expected.

"Three hours? How about three breaths? That's all I need," Master Bao said, smiling.

Those words made Susman wonder whether an abbreviated practice lasting just a few breaths could make a difference in his life.

20 seconds of self-compassionate thinking every day will help you reduce stress. (Illustration).

Seven years later, he and colleagues at the Golden Bear Sleep and Mood Research Clinic, at the University of Berkeley, published a paper on the approach in the journal Behavioral Therapy and Research. The article describes how practicing self-compassion in just 20 seconds reduced stress and improved the mental health of volunteers who did it daily for a month.

Susman shared the method he found during his research to help people feel better in less than a minute a day. This method can be done after a morning cup of coffee in the living room, or whenever you feel stressed.

1. First , close your eyes, remember something about yourself that is bothering you and making you feel unworthy, unloved, and pay attention to what arises in your body.
2. Then, place one hand on your heart and the other on your belly, continuing to pay attention to what is arising in your body.
3. Next , ask yourself: "How can I be friends with myself in this moment?".
4. Finally , open your eyes when you are ready.

Doing this for 20 seconds a day only works for those who practice regularly. It helps increase self-compassion, reduce stress, as well as mental health problems such as depression or anxiety . Touching your belly and chest while exercising is helpful because it brings about a synergy of thoughts and actions that demonstrate self-compassion.

To answer the question, "How do I befriend myself in this moment?", Susman suggests , imagine seeing a friend or your younger self in a similar situation, and give them advice. You can also imagine yourself receiving comfort or comfort from someone such as a parent or close friend.

Many people think they are too busy to do this 20-second exercise every day. According to Susman, when people are stressed, they can get caught up in feeling like they can't take a 20-second break from work. This barrier is only in our thoughts, because in reality, it takes us 20 seconds to wash our hands and two minutes to brush our teeth.

However, this exercise should not be a substitute for therapy or specialized mental health care . If you have serious psychological problems, you should go to a specialized facility and have a treatment regimen.