You don’t have to hit a wall to need a mental reset. Perhaps you’re sleeping but never feel rested. Or losing focus at work and snapping at people you care about. Perhaps the things you usually enjoy leave you cold. When that becomes your normal, it’s worth asking what’s draining you – and what might help you feel like yourself again.

“Most of the working day, your eyes are fixed on a screen,” says Dr Christian Poensgen, scientist, executive coach and co-author of Ultraproductive: The 90-Minute Method For More Focus, Better Sleep, And Less Stress. “Widening your gaze can help you shift out of that intensely focused state. Look towards the horizon, a skyline or even the farthest wall you can see and let your eyes take in the whole scene. If you have 10 minutes, take a walk outside.” And leave your phone behind: scrolling simply gives your brain more information to process.

“When you feel yourself getting tense, try breathing out slowly for longer than you breathe in,” Poensgen says. “Even one full, unhurried exhale can be a useful pause in a difficult meeting.” For a more deliberate reset, try a physiological sigh: inhale through your nose, take a second, smaller inhale, then breathe out slowly through your mouth. The aim is simply to give yourself a moment to settle before returning to whatever needs your attention.

“Stress can make you retreat into familiar patterns and overthink every decision,” says Dr Elliot Zeisel, distinguished fellow of the American Group Psychotherapy Association and group therapist leading sessions in The Schopenhauer Effect. Ask yourself what you might say or do if you were less concerned about staying safely within the pack. You don’t have to act on your wildest idea. “Boldness isn’t recklessness,” Zeisel says. Instead, give yourself permission to question an assumption, tolerate uncertainty and notice what your usual response might prevent you from seeing.

A good laugh won’t solve what’s stressing you out, but it can provide a welcome break. A 2023 review of eight studies involving 315 adults found laughter interventions were associated with lower cortisol levels than comparison activities. So, actively seek out something that makes you laugh – a favourite comedian, a ridiculous voice note or the friend who shares your sense of humour. Put laughter on your break-time menu rather than waiting until you’re already in the mood.

“When you’re overwhelmed, five things can feel equally urgent. Pick one small action and do that first,” says Sam Neame, a UK-based performance coach and writer covering sleep, fitness and performance. “It could be opening the document you’ve been avoiding, replying to one email or getting up for a few squats and push-ups.” The point is to interrupt the loop of thinking about everything you need to do. One completed action gives you something concrete to build on. You don’t need the perfect plan – just somewhere to begin.

A Stanford experiment found people who took a 90-minute walk in nature experienced less rumination than those walking in an urban setting, alongside reduced activity in a brain region associated with repetitive negative thinking. You don’t need to disappear into the wilderness. A park, woodland or other green space can provide the physical and psychological break you need.

Try drawing, cooking, playing an instrument, photography or another creative activity where the outcome doesn’t matter. Research involving 39 adults found 45 minutes of making art was associated with a significant reduction in cortisol levels in around three-quarters of participants, regardless of artistic experience. The aim isn’t to create a masterpiece. It’s to give your attention somewhere absorbing and enjoyable to go, breaking the cycle of work, worry and self-evaluation.

“When you’re stressed, it’s tempting to judge uncomfortable feelings or push them away,” Zeisel says. Instead, ask yourself: what am I actually feeling? What thought keeps returning? Naming it doesn’t mean you have to like it or immediately fix it. It simply gives you a clearer sense of what’s happening beneath the pressure. From there, you might choose to talk honestly with someone you trust. “Being known by others begins with being honest with yourself,” Zeisel says.

Chronic worry can contribute to mental fatigue, while trying to force anxious thoughts away may cause them to rebound. The psychologist Nick Wignall recommends the counterintuitive practice of “scheduled worry”. Set aside 10 minutes with pen and paper and write down everything worrying you without attempting to solve it. When time is up, throw away the list and move on. “By deliberately approaching your worries, you teach your brain that they’re safe,” Wignall says. Over time, the aim is for those worries to become less intrusive and intense.

Call a friend, join a group or spend time with people you can speak honestly to. “Look for relationships where support works both ways and people notice whether you show up,” Zeisel says. They don’t have to agree with you, either; someone with a different perspective may help you see the problem differently. Connection won’t remove the source of your stress, but it can stop you having to deal with it entirely alone.

“If your energy dips in the afternoon, pushing harder may be less useful than resting properly,” Poensgen says. “A short nap can help but keep it under 30 minutes and leave plenty of time before bed so it doesn’t interfere with your night’s sleep.” If sleeping isn’t practical, he suggests non-sleep deep rest: close your eyes, follow a guided body scan and breathe slowly. Ten minutes is enough to try it. Most importantly, don’t make finishing everything a prerequisite for rest. Step away, let your mind and body settle, then return to the day.