How to Feel Less Overwhelmed in Just 5 Minutes

In South Africa’s fast-moving cities, from Joburg’s traffic to Cape Town’s deadlines, it doesn’t take much for stress to build up. You blink, and suddenly you’re spiralling, multitasking, doom-scrolling, and wondering why your shoulders are in your ears.

But here’s the truth: you don’t need an hour-long yoga class or a wellness retreat to reset. You just need five minutes. Literally.

These quick-fire, science-backed techniques work in taxis, offices, bedrooms, bathrooms, and breakrooms. The goal? Slow the spin, steady your breath, and help you feel a little more like yourself again.

1. Try the “Physiological Sigh”

A method popularised by neuroscientists: breathe in through your nose twice (a short inhale followed by a deeper one), then exhale slowly through your mouth. Do this two or three times. It activates your parasympathetic nervous system, lowering stress levels fast.

Why it works: It mimics your body’s natural sigh reflex, releasing built-up tension. Easy to do discreetly in public, too.

2. Look Around and Ground Yourself

Overwhelm pulls you into your head. Grounding pulls you back into your body.

Try the 5-4-3-2-1 method:

• 5 things you can see

• 4 things you can feel

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

It may sound simple, but it’s incredibly effective, especially during moments of anxiety or overstimulation.

3. Do a Fast Mental Download

Open your phone’s Notes app or grab scrap paper and just brain-dump everything you’re holding in your head. Don’t organise it; just get it out.

Add a little structure if you want:

• Top 3 urgent things

• One thing you can drop

• One person you can reach out to

This clears your mental RAM. South African psychologists say writing things down can reduce anxiety by over 30% when practised regularly.

4. Step Outside for 2 Minutes

Whether it’s your balcony, a garden, or the pavement outside the office, changing your scenery and getting some sun or breeze on your face can reset your nervous system quickly.

A 2025 review of South African health data shows even 3 minutes in green spaces can lower blood pressure and ease muscle tension.

5. Move a Little

You don’t need a gym mat. Just roll your shoulders, stretch your arms, wiggle your fingers, or do light neck rolls. If you’re in a safe space, even dancing to one song in your car or kitchen can help.

Physical movement boosts endorphins, loosens trapped stress, and improves mood. And no, this isn’t just for “fitness types.” Your body is always part of the solution.

6. Positive Self-Talk (Yes, Really)

Speak to yourself like you would to a friend:
“You’re doing the best you can.”
“This is a hard moment, not a hard life.”
“You’ve survived 100% of your worst days so far.”

This kind of talk isn’t cheesy; it’s medicine. It reprogrammes your internal dialogue and calms emotional spirals.

7. Do Nothing. Really.

Take your full five minutes and sit. No phone. No to-do list. Just… nothing.

Lie on your bed. Sit in your parked car. Stare out the window. Let your brain defragment.

According to the Calm app’s 2025 usage data, users who incorporated five-minute “nothing breaks” three times a day showed measurable drops in cortisol levels.

Why This Works in South Africa

We’re a nation that shows up, even when we’re overwhelmed. But behind the scenes, burnout rates are on the rise. The South African Depression and Anxiety Group (SADAG) reports a growing trend of emotional fatigue across all working-age groups in 2025, especially among young professionals and caregivers.

The good news? The science of micro-breaks is stronger than ever. And the more we talk about it, the more we normalise it.

You Don’t Have to Be Perfect to Be Okay

Overwhelm doesn’t mean you’re weak. It means you’re human. You’re allowed to pause. You’re allowed to breathe. And no, life won’t fall apart just because you took five minutes for yourself.

The small things matter. The world is loud, but calm lives in pockets. Make one of them yours.

Also read: How to Save Hours Every Week: 50 Life Hacks South Africans Actually Use in 2025

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Featured Image: Life Coach Directory