FeelingGoodWithSofy

The ‘Always-On’ Trap

How many times do you actually wind down when you’re feeling stressed without picking up your phone to ‘recharge’? If this is your go-to move, don’t worry—you’re not alone. Many of us use scrolling as a form of self-therapy to slow down after work or perhaps as a way to decompress after a long day.

I’m not saying there is something wrong with turning to social media when you’re stressed out, but it’s a double-edged sword. While a funny video might give you a quick laugh, the side-effects can be sneaky—especially when you already feel unstable. You might see something negative that fuels your stress and spikes your cortisol. In those moments, you’re not truly resting your mind, or even your whole self; I, too, can relate to this, as many times I’d find myself even more drained and anxious than before I started scrolling.

Let’s look at how we can truly reset our vibes without needing a phone to keep us company!

Micro-Habits to Reset

You don’t have to search for something grand to lower your stress; the simplest everyday things can turn out to be the most effective ones. 🙂

• Deep breathing exercises: Breathing correctly is fundamental for slowing down the pace and feeling at least a bit of release. There are several techniques which you can try; the square breathing method was the very first one I learned, then we have the 4-7-8 technique. I’ll stop there, but there are many more to discover! Learn more about the techniques I just mentioned in the link below—it’s the first point!

https://feelinggoodwithsofy.com/2025/05/16/navigating-depression-6-strategies-that-help-me/

• The “Nature Gaze”: Instead of scrolling, look out of the window or step into your garden and focus your attention on a natural point; this could be a tree, your favourite flowers or perhaps a squirrel jumping from one branch to another. It trains the eye to seek tranquility, especially if you find yourself in an urban area. Research has shown that being in contact with green spaces, even for a short time, can help cool you down and make you feel safer and more relaxed.

• Brain Dump: Whenever you feel as if there is too much chaos or worry in your mind, pick up your journal and write down whatever comes to you. Release onto paper (or a digital screen) all the thoughts and tasks that clog your mind. Remember: don’t judge what you’ve just written. This serves as a way to let go of your “heavy” thoughts; instead of keeping them in your head, you have them on paper and can discuss them later with a person you rely on. It’s an effective strategy to “remove” some clutter in your brain.

• The “One-Surface” Clear: If you feel particularly energetic but still stressed out, take time to clear a part of your home; this could be your work desk, your kitchen counter, or your bedside table. It consists of cleaning up one flat surface in a room. It’s a popular strategy of decluttering, used as a quick reset to improve mental clarity and reduce stress.

I’ll stop here; there are many more ways to reset, but I think this is enough to get you started ! 🙂

The Pre-Emptive Reset

Don’t wait until you become overwhelmed and stressed to start using your “anti-stress” habits. Make sure to start ahead of time so you can prepare yourself while the water is still calm. By making these small shifts a part of your daily routine, you create a sort of shield to protect yourself from potentially stressful situations. If you want to, write your micro-habits in your diary so you remember them, especially at first; you never know! 😉

“Micro-habits are here to help me stay ahead of stress!”

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