Top 15 'Circuit-Breaking-and-Calming' Mental Health Practices to start in 2025 - Goh Ling Yong
Welcome to 2025! A new year often brings a surge of motivation to improve our lives, but let's be honest—the world isn't slowing down. The constant pings, deadlines, and the relentless stream of information can leave our nervous systems in a state of perpetual high alert. It's like a computer with too many tabs open; eventually, everything starts to lag, freeze, or even crash. This feeling of being mentally "stuck" in a loop of stress and anxiety is something we all experience.
The key isn't to find a magical "off" switch for life's challenges. Instead, it's about installing effective "circuit breakers"—small, intentional practices that interrupt the stress cycle before it spirals. These are not grand, time-consuming overhauls. They are micro-habits designed to pause the frantic energy, calm the nervous system, and give you a moment to reset. They bring you back to the present moment, allowing you to respond to life with clarity instead of reacting from a place of overwhelm.
This year, let's focus on building a toolkit of these circuit-breaking and calming practices. Think of it as a mental health first-aid kit you can carry with you everywhere. Here at the Goh Ling Yong blog, we believe that proactive well-being is built on these small, consistent actions. Below are 15 powerful yet simple practices you can start implementing today to make 2025 your most centered and resilient year yet.
1. Master the 5-4-3-2-1 Grounding Technique
When anxiety hits, it often launches us into a whirlwind of "what-if" scenarios, pulling us completely out of the present moment. The 5-4-3-2-1 Grounding Technique is a powerful circuit breaker because it forces your brain to stop its frantic spinning and focus on the tangible reality around you. It’s an anchor for your mind, using your five senses to tether you to the here and now.
This practice is incredibly simple and can be done anywhere, anytime, without anyone knowing. Take a slow breath and begin to identify: 5 things you can see (the texture of your desk, a crack in the ceiling, the color of a colleague's shirt), 4 things you can feel (the fabric of your pants, the cool surface of a glass, your feet flat on the floor), 3 things you can hear (the hum of the air conditioner, distant traffic, your own breathing), 2 things you can smell (coffee brewing, the scent of hand sanitizer), and 1 thing you can taste (the lingering taste of mints or simply the inside of your mouth). By the time you finish, your nervous system will have had a chance to downshift.
2. Schedule "Worry Time"
It sounds counterintuitive, but dedicating a specific, limited time to your worries can be one of the most effective ways to manage them. Instead of letting anxiety seep into every corner of your day, you are containing it. This practice, rooted in cognitive-behavioral therapy, acknowledges your worries without letting them run the show.
Designate a 15-20 minute period each day—say, 5:00 PM to 5:20 PM—as your official "Worry Time." When an anxious thought pops up during the day, gently acknowledge it and tell yourself, "I'll think about that at 5:00 PM." Write it down if you need to. During your scheduled time, you are free to worry, brainstorm solutions, or just let the thoughts flow. When the timer goes off, you stop. This trains your brain to understand that there is a time and a place for worry, freeing up the rest of your day.
3. Practice Mindful Tech Detoxes
We all know we should spend less time on our devices, but a "detox" often feels like a punishment. The key is to make it mindful and intentional. A mindful tech detox isn't just about putting your phone away; it's about consciously choosing to replace that time with something that nourishes your mind. It’s a circuit breaker for the constant dopamine-seeking loop our screens create.
Start small. Designate the first 30 minutes of your morning and the last 60 minutes before bed as screen-free zones. Instead of scrolling, use that time to stretch, journal, read a physical book, or listen to music. When you feel the urge to mindlessly check your phone during the day, pause. Ask yourself, "What am I seeking right now? Connection? Distraction?" Then, try to meet that need in a non-digital way, like stepping outside for a minute or talking to a coworker.
4. Engage in Nature "Micro-Dosing"
You don't need a weekend-long camping trip to reap the mental health benefits of nature. Research shows that even small, consistent exposures to the natural world can lower cortisol levels, reduce rumination, and boost your mood. Think of it as "micro-dosing" nature throughout your day.
This can be as simple as spending five minutes looking out a window at the trees and clouds, really seeing them. Step outside during your lunch break to feel the sun or wind on your face. Buy a small plant for your desk and take 30 seconds to water it and observe its leaves. If you have a park nearby, even a 10-minute walk can be a powerful reset. The goal is to intentionally connect with a natural element, breaking the monotony of an indoor, screen-filled environment.
5. Perfect Your Box Breathing
Used by everyone from Navy SEALs to yoga practitioners, box breathing (or 4-4-4-4 breathing) is a foundational technique for regulating the nervous system. When we're stressed, our breathing becomes shallow and rapid. Box breathing forces it to slow down, sending a signal to your brain that it's safe to relax.
It's incredibly easy to remember. Sit or stand with a straight spine. Slowly exhale all the air from your lungs. Then, inhale through your nose for a count of 4, hold your breath for a count of 4, exhale through your mouth for a count of 4, and hold the exhale for a count of 4. That's one "box." Repeat this cycle 4-5 times, or until you feel a sense of calm return. This is your pocket-sized tool for de-escalating stress in meetings, traffic, or any high-pressure situation.
6. "Shake It Off" with Somatic Shaking
Animals in the wild literally shake off stress after a threatening encounter. Humans, however, tend to internalize it, leading to chronic muscle tension and a dysregulated nervous system. Somatic shaking is the practice of intentionally shaking your body to release this stored-up energy and trauma. It might feel silly at first, but it's a profoundly effective way to break a stress-induced freeze state.
Find a private space. Stand with your feet shoulder-width apart and your knees slightly bent. Start by gently shaking your hands, then let the movement travel up your arms and into your shoulders. Allow your whole body to get involved—bounce on the balls of your feet, let your head and jaw be loose. Put on a song with a good beat and just shake for 2-3 minutes. Don't try to control it; just let your body release whatever it's holding onto.
7. Start a "One-Sentence" Gratitude Journal
The benefits of gratitude are well-documented, but the pressure to fill a whole page in a journal can feel like another chore. Lower the barrier to entry with a "one-sentence" gratitude practice. The goal isn't to write a novel; it's to prime your brain to scan for the positive, which acts as a powerful circuit breaker for negative thought patterns.
Keep a small notebook by your bed or use a notes app on your phone. Each night, before you go to sleep, write down just one specific thing you were grateful for that day. Instead of "my family," try "the way my partner made me laugh while we were making dinner." Instead of "my job," try "the satisfaction of finally solving that tricky problem at work." This specificity makes the feeling of gratitude more potent and real.
8. Create a Physical "Calm-Down" Kit
When you're in a state of high anxiety or overwhelm, your ability to think rationally plummets. A "Calm-Down Kit" is a pre-assembled box or bag of items that appeal to your senses, giving you a tangible, immediate way to self-soothe without having to think. It's your emergency go-to for sensory regulation.
Gather items that you find personally comforting. Your kit could include: a small bottle of lavender or bergamot essential oil (smell), a smooth stone or fidget toy (touch), a high-quality piece of dark chocolate (taste), a meaningful photo or a card with a calming mantra (sight), and a specific playlist of calming music accessed via a QR code (sound). Keep it in your desk drawer, car, or bag so it's ready when you need it most.
9. Schedule "Unproductive" Hobbies
Our culture glorifies the "hustle," and even our hobbies are often turned into side-gigs or something to be optimized. This leaves no room for true play—activities done purely for the joy of them, with no end goal. Scheduling "unproductive" time is a radical act of self-care and a critical circuit breaker for burnout.
Commit to one hour a week for an activity that has no purpose other than your own enjoyment. This could be doodling in a sketchbook, building with LEGOs, playing a musical instrument badly, dancing around your living room, or reading a "trashy" novel. The key is to release any expectation of being good at it or achieving anything. This is about process, not product. It's about reconnecting with a sense of play and reminding your brain that your worth isn't tied to your productivity.
10. Do a "Brain Dump" Before Bed
Do you ever lie down to sleep, only to have your mind flooded with to-do lists, worries, and random thoughts? This mental clutter can be a major barrier to restful sleep, which is essential for mental health. A "brain dump" is the simple act of externalizing all that clutter onto paper, clearing your mind for rest.
About 30 minutes before you plan to sleep, sit down with a pen and paper. For 10-15 minutes, write down everything that's on your mind, no matter how big or small. Use bullet points, mind maps, or free-form sentences. Get out all the tasks, fears, ideas, and reminders. The act of writing it down signals to your brain that these items are captured and won't be forgotten, giving it permission to switch off and relax.
11. Take a Sensory Immersion Shower
A shower or bath doesn't have to be a rushed, utilitarian task. You can transform it into a powerful, five-minute mindfulness practice that resets your entire nervous system. The key is to engage all your senses and focus entirely on the physical experience, breaking the circuit of mental chatter.
As you step into the shower, make a conscious decision to leave your worries outside the door. Pay attention to the sound of the water. Feel the temperature and pressure on your skin. Notice the scent of your soap or shampoo, inhaling deeply. Watch the steam rise. This isn't about clearing your mind of thoughts; it's about shifting your focus from your thoughts to your physical sensations. It's a full-body reset button.
12. Practice Self-Compassion with a Personal Mantra
Our inner critic can be relentless, especially when we're stressed or feel we've made a mistake. This negative self-talk only fuels the stress cycle. A self-compassion mantra is a short, kind phrase you can repeat to yourself to interrupt that criticism and offer yourself the same kindness you would offer a friend.
Choose a phrase that resonates with you. It could be something like, "This is a moment of difficulty," "It's okay to not be okay," or "I am doing the best I can with what I have." When you notice your inner critic getting loud, take a breath, place a hand over your heart (this releases oxytocin, the "love" hormone), and repeat your mantra silently to yourself a few times. It's a simple but profound way to rewire your internal dialogue.
13. Use Active Listening to Get Out of Your Head
Sometimes the best way to break an internal thought loop is to shift your focus entirely outward. Obsessing over our own problems can create an echo chamber of anxiety. Engaging in active, empathetic listening during a conversation not only strengthens your relationships but also provides a much-needed break from your own mind.
The next time you're talking with someone, commit to truly listening. Put your phone away, make eye contact, and focus on their words, tone, and body language. Resist the urge to formulate your response while they're still talking. Ask clarifying questions like, "What was that like for you?" or "Tell me more about that." By immersing yourself in their experience, you momentarily press pause on your own internal narrative.
14. Try Progressive Muscle Relaxation (PMR)
Mental stress manifests as physical tension in the body—clenched jaws, tight shoulders, and knotted stomachs. Progressive Muscle Relaxation (PMR) is a practice that involves systematically tensing and then relaxing different muscle groups. This process not only releases physical tension but also highlights the contrast between tension and relaxation, making you more aware of where you hold stress in your body.
Lying down or sitting comfortably, start with your toes. Tense the muscles in your feet for a count of 5, then release the tension completely for a count of 15, noticing the feeling of relaxation. Work your way up your body: calves, thighs, glutes, abdomen, hands, arms, shoulders, and face. This 10-15 minute practice is an incredible circuit breaker before sleep or during a particularly stressful day.
15. Curate Your "Dopamine Menu"
When we're feeling low or stressed, we often reach for unhealthy, short-term fixes like junk food, endless scrolling, or online shopping. A "Dopamine Menu" is a pre-made list of healthy, quick, and accessible activities that you know give you a genuine mood boost. It takes the guesswork out of self-care when you're not in the right headspace to make good decisions.
Take some time to brainstorm a list of 10-20 small things that reliably make you feel good. A principle Goh Ling Yong often emphasizes is finding joy in the small, sustainable actions. Your menu might include: listening to a specific upbeat song, stretching for three minutes, stepping outside for fresh air, watching a funny animal video, texting a friend a compliment, or sipping a favorite tea. Keep this list on your phone or on a sticky note on your desk. When you feel a dip in your mood, simply "order" something from your menu.
Your Turn to Build Resilience
Building a robust mental health toolkit doesn't happen overnight. It's not about doing all 15 of these things perfectly every day. It's about experimenting, being curious, and finding the one or two practices that resonate most deeply with you right now. See them not as chores, but as acts of kindness to your future self.
Start by choosing just one practice from this list to try this week. Maybe it's the 5-4-3-2-1 technique the next time you feel a wave of anxiety, or a "brain dump" before bed tonight. The goal is progress, not perfection. By intentionally installing these circuit breakers into your daily life, you empower yourself to navigate the challenges of 2025 with more calm, clarity, and resilience.
Now, I'd love to hear from you. Which of these practices are you most excited to try? Or do you have a go-to circuit-breaking technique that's not on this list? Share it in the comments below—your tip might be exactly what someone else needs to read today.
About the Author
Goh Ling Yong is a content creator and digital strategist sharing insights across various topics. Connect and follow for more content:
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