Five-minute habits to take action against stress, recommended by a psychologist

Wellbeing

Modern life is leaving nearly 24 million people feeling ‘always on’ with no time to switch off. New research by Kalms Herbal Remedies has discovered that 56% of UK adults often feel too busy to spare even five minutes for their emotional wellbeing.

As the theme of the 2026 Mental Health Awareness Week it to ‘take action’ for mental wellbeing, we wanted to share small, manageable daily habits that can help you to reduce stress and create moments of calm – even on the busiest days.

‘Busyness’ is taking its toll on our mental health

The national study commissioned by Kalms Herbal Remedies, highlights how relentless busyness is taking its toll on our mental health:

  • Nearly a quarter of respondents reported stress (24%) and fatigue (24%) in the past month, while 22% struggled with sleep difficulties and almost one in five (18%) experience anxiety.
  • Many are even delaying basic needs, such as drinking enough water (22%), going to bed on time (19%), or preparing a proper meal (14%)
  • Alarmingly, 12% said they had put off showering and 7% had delayed going to the toilet because they felt too busy.

The research showed that, instead of prioritising rest and relaxation, many adults find themselves absorbed in tasks that drain rather than restore them. On a typical day, respondents averaged 50 minutes commuting, 58 minutes working outside normal hours, and 62 minutes mindlessly scrolling through social media.

How small actions can lead to meaningful change

Kalms’ survey found that 48% of adults believe dedicating small, manageable moments to their emotional wellbeing could improve their day, and 46% agreed they would benefit from more opportunities to slow down.

So what do we want to do with the extra time? 25% said they’d love to spend any extra time to relax with loved ones, 23% wanted to be outdoors, and 22% said they’d spend it catching up on sleep. If they had just five to ten minutes available, 30% of people would opt for a short walk, 20% would make a cup of tea, and 18% wool have a relaxing bubble bath.

But it appears that finding this time is tough. The most commonly cited barriers to finding time for self-care include stress (19%), competing responsibilities (17%) and lack of time (15%). 13% said they felt guilty about prioritising themselves, and 11% said they were unsure where to even start.

However, according to Chartered Psychologist Suzy Reading, emotional wellbeing doesn’t require a major lifestyle overhaul. Even small moments of intentional action throughout the day can make a big difference”

“The solutions don’t need to be complicated or time-consuming. Even the smallest steps can make a genuine difference – and it’s not just about the obvious foundations of sleep, nutrition and exercise. My mantra is that self-care is health care, and it can be as simple as finding tender, tiny pauses in your day to restore balance and calm.”

Eight five-minute habits that can help you feel calmer and less stressed

To help you take action, and reduce your stress levels, psychologist Suzy shares eight simple, five-minute habits that can help create moments of calm even on the busiest days.

The eight five-minute habits that can help you feel calmer and less stressed are:

  1. Give self-care the same respect you would a job
  2. Commit to regular self-check ins
  3. Try awe hunting
  4. Look at calming imagery
  5. Track the little things
  6. Do small acts of kindness
  7. Turn to nature’s toolkit
  8. Simply breathe and let go

Let’s look at each in turn and find out why it works.

1) Give self-care the same respect you would a job

Carve out time in your diary, just as you would for any important appointment – this creates a space that’s yours to use. Research shows that writing down plans makes us far more likely to follow through, helping you make self-care a habit.

2) Commit to regular self-check ins

Pause and listen to what your mind and body need instead of just ticking a box. Place a hand on your heart, take a few mindful sips of water and ask yourself, ‘what do I need?’ Let your observations guide your next step, whether it’s yoga, music or simply resting.

3) Try awe hunting

Step outside for two to three minutes and notice the sky, architecture, trees or birdsong. Even a brief moment in nature can lower stress and help restore your focus. Try this easy mindfulness exercise you can do anywhere.

4) Look at calming imagery

If you can’t get outside, 44% of UK adults find calm by viewing peaceful scenes, showing screen time can be used positively. Explore the Kalmfulness Gallery for a quick dose of tranquillity – perfect even on the busiest of days.

5) Track the little things

Note down small, positive experiences – times you genuinely laughed, savoured your cup of tea or enjoyed a moment with a loved one or pet. Jot down what happened, why it felt good and how it made you feel. These micro-measures boost motivation, help you notice progress, and offer a simple antidote to worries when you read them back.

6) Do small acts of kindness

Give someone a compliment or make them a cup of coffee. Science shows that these gestures boost endorphins, creating a ‘helper’s high’ that benefits both you and the recipient.

7) Turn to nature’s toolkit

A third of UK adults say that herbal remedies support their wellbeing, offering a gentle source of support during challenging times. Valerian root is known for its calming properties and ability to promote restful sleep, whilst research shows that lavender oil, when taken orally, can help relieve stress and anxiety.

8) Simply breathe and let go

Try ‘Candle Breath’: inhale through your nose, exhale through pursed lips as if cooling a cup of tea. It slows your heart rate and triggers relaxation.

When stress rises, try the ‘Shrug and Sigh’: inhale, clench your fists, lift your shoulders, then exhale with a sigh, letting them relax. Just a few rounds can release tension, and you can do these anywhere – commuting, waiting for the kettle, or even on the loo!

You may also find the 7-11 breathing exercise we share here helpful too.

Small steps are achievable – and can really change how you feel

Finding calm doesn’t mean overhauling your life. It’s about finding pockets of peace in the everyday. Small steps are achievable, and they really can change how we feel.

Suzy Reading is a Chartered Psychologist, yoga teacher and author with over 30 years’ experience in health and wellbeing. She combines psychology, coaching and somatic techniques to help people build healthier habits and navigate stress, loss and change. Her latest book, How to Be Selfish, will be published in November 2025. More information: suzyreading.co.uk.