World Mental Health Day 2024: Deepika Padukone, media mogul Arianna Huffington discuss the ‘60 second reset’ to manage ‘cumulative stress’

Huffington, the laminitis and CEO of Thrive Global, described the conception of ‘60-second reset’ to assistance negociate stress. “Stress is unavoidable,” she said erstwhile Padukone asked astir the technique. 

She went connected to add, “But cumulative accent is avoidable. So we’ve created these ‘60 2nd resets’ based connected the neuroscience that it takes 60 to 90 seconds to determination america from the sympathetic to the parasympathetic tense system.”

“The infinitesimal you get immoderate atrocious quality or feel exhausted and stressed out, you tin play this (reset video), and successful 60 seconds, you tin beryllium reminded of what you emotion astir your life. So you’ll spot successful mine, pictures of my children, quotes I love, music.”

Dr Aarushi Dewan, objective scientist and laminitis astatine Coping Keys, tells indianexpress.com, “The ’60-second reset’ is based connected the principles of mindfulness, cognitive behavioral techniques (CBT), and neuroscience. It involves concisely interrupting the accent rhythm and shifting focus, which tin assistance modulate the body’s autonomic tense strategy and trim the affectional and physiological interaction of stress.”

Key intelligence mechanisms astatine work, according to Dr Dewan

Mindfulness and Present Moment Awareness: In a stressful situation, your caput often becomes flooded with intrusive thoughts, worries, oregon future-oriented anxiety. The 60-second reset involves a speedy displacement of attention—through techniques similar focused breathing, sensory awareness, or grounding exercises—redirecting the encephalon distant from stressors and into the contiguous moment. This displacement helps deactivate the sympathetic tense strategy (which controls the fight-or-flight response) and activate the parasympathetic tense system, promoting relaxation.

Cognitive Distraction and Reappraisal: The reset provides an accidental to interrupt rumination (repeated, antagonistic reasoning patterns) oregon stress-inducing thoughts, reducing their affectional charge. This tin marque the stressor consciousness much manageable, allowing you to reappraise the concern much calmly.

Physiological Effects: Even successful a abbreviated period, heavy breathing oregon focused attraction has been shown to trim cortisol (the accent hormone) levels and little bosom rate, offering contiguous physiological relief. The 60-second reset prevents the accent effect from escalating and perchance starring to burnout.

Effectiveness for managing semipermanent cumulative stress

“Cumulative accent refers to the ongoing build-up of stress from repeated oregon chronic vulnerability to stressful situations. Unlike acute stress, which is typically situational and short-lived, cumulative accent accumulates implicit time, often starring to burnout, anxiety, oregon carnal wellness issues if near unaddressed.,” informs Dr Dewan. 

She adds that portion the 60-second reset efficaciously reduces contiguous symptoms of accent (e.g., feelings of overwhelm, tightness successful the chest, irritability), “it is little effectual for addressing chronic, cumulative accent connected its own.” 

For semipermanent cumulative stress, Dr Dewan states that the reset method should beryllium integrated into a broader, much broad attack to accent management. This includes: 

-Regular self-care practices (e.g., regular mindfulness, exercise, slumber hygiene).

-Structured coping strategies (e.g., clip management, task delegation).

-Therapeutic involution (e.g., CBT, accent absorption counselling).

-Creating a steadfast work-life balance.