A Priory therapist has shared her instant “mood boosters” that can help relieve the symptoms of common mental health issues such as stress and anxiety.
Hannah Stebbings, integrative therapist at Priory Hospital Barnt Green in Birmingham, said the fast-acting “brain hacks”, including methods using breathing, music and ice cubes, can take effect within one to two minutes.
Physiological sigh – The nervous system reset
How: Take a long, deep inhale through your nose. Without exhaling, take a second, shorter inhale to fully expand your lungs. Slowly exhale through your mouth, emptying your lungs completely.
Why it works: The physiological sigh is a quick and effective breathing technique that naturally calms the nervous system. It works by regulating oxygen and carbon dioxide levels in the body, helping to ease feelings of stress and anxiety within moments.
The five-finger gratitude technique
How: Touch each finger with your thumbs as you name one thing you’re grateful for (ideally specific and small things like warm socks or a having hot water)
Why it works: This uses tactile grounding, bilateral stimulation, and gratitude – a triple whammy against anxiety and low mood and an instant mood lifter.
Cold spot technique
How: Hold an ice cube or run cold water over your face or your wrist for 30 seconds and repeat several times
Why it works: This stimulates the vagus nerve and interrupts ruminative thinking. Surprisingly effective in panic or stress spikes. The shock of cold water means you release endorphins, which can improve your mood instantly.
Mood bridging – Song snippet
How: Play 30 to 60 seconds of a song that reflects how you want to feel (not how you currently feel). This might be an uplifting song or a feel-good song that brings back good memories. Sing along to it and, if you can, dance around.
Why it works: Music can bridge emotional states. Even just the intro track to your favourite feel good song can lift your mood. When you sing your brain releases endorphins and oxytocin which are chemicals that alleviate stress and elevate your mood.
Hannah said: “One in four adults in England will experience a diagnosable mental health problem each year, and people experiencing symptoms of a mental health condition should always seek medical support. Contact your GP in the first instance, or seek emergency support if required.
“But, for more minor issues, these ‘brain hacks’ can give an instant mood boost or act as calming measures.
“They are very practical and can help us feel happier and lighter in as little as one or two minutes.”
Priory is the UK’s largest independent provider of mental health, addiction and adult social care services.
Mental health support from a trained therapist can help people process and deal with problems in life, develop coping strategies to overcome stresses in the future, and develop a more healthy, sustainable mindset that delivers positive mental health.