According to a recent study, a simple 20-second meditation or self-compassion practice can have significant benefits in managing stress and anxiety. The research suggests that these practices do not need to be lengthy in order to be effective, with just one brief session per day being enough to release their stress-relieving effects.
The recommended daily “micropractice” involves taking 20 seconds to place your hand on your heart or belly. This minimal habit has been shown to improve mood, reduce stress hormone levels, and prevent chronic stress-related issues. It is a convenient and accessible practice that can be done almost anywhere, making it easy to incorporate into a busy schedule.
Individuals who regularly engaged in this self-compassion micropractice were found to experience reduced anxiety and improved mood after just one month. On the other hand, those who did not practice regularly did not see the same benefits.
Psychiatrist and therapist, Marilyn Wei, recommends these micropractices to her patients as a way to interrupt negative thinking patterns before they escalate. By capturing and interrupting the inner critic through this targeted practice, individuals can prevent attacks on their self-esteem and depression from taking hold.
To perform the anti-stress micropractice, gently place one hand on your heart and the other on your belly, or choose one depending on what feels most comfortable. Take a deep breath and focus on the connection between your hand and body, acknowledging the warmth and sensations. You can then think of self-compassionate affirmations to further enhance the practice.
Overall, incorporating this simple self-compassion practice into daily routine can have a powerful impact on managing stress and anxiety, improving mood, and preventing negative thinking patterns from spiraling out of control.