How a 20-Second Practice Can Quickly Lower Anxiety

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A daily "micropractice" of mindfulness or self-compassion is the next disruptive innovation in stress and anxiety treatment.

A new study has found that self-compassion practice does not have to be long to be effective. A short daily "micropractice" involving 20 seconds of self-compassion touch, such as placing one's hand over one's heart or belly, can lower anxiety and stress. Daily practice of these 20 seconds can improve mood and reduce stress hormone levels, preventing issues like burnout. This disruptive innovation is accessible, affordable, and convenient and can be practiced nearly everywhere—at work, before bedtime, and during a busy day of appointments and meetings. It is especially useful when you are dealing with stressful situations or tasks to disrupt pathways of anxiety, negative thinking, and self-criticism.

Self-compassionate touch has been shown to reduce the chronic stress hormone cortisol levels and allow people to return to a stressful task after a one-time 20-second intervention.

The study found that people who did a self-compassion micropractice regularly were much more likely to reduce their anxiety and improve their mood after a month. People who did not practice regularly did not improve. Researchers compared self-compassionate touch with finger-tapping and found that 20 seconds of self-compassion touch daily over one month reduced stress.

I recommend self-compassion micropractices to my clients because it immediately disrupts the "downward spiral" of negative thinking before it spins out of control. Anxiety, self-doubt, and self-criticism tend to exponentially build on themselves. If not stopped quickly, they can ignite full-blown self-esteem attacks and depression. Catching and disrupting the inner critic early with this targeted micropractice stops the critic from escalating and taking over. This is based on the neuroscience concept that "neurons that fire together, wire together." Micropractices interrupt old neural pathways and attempt to rapidly divert and employ healthier circuity.

Self-Compassion Micropractice (20 Seconds)

Here is a simple self-compassion micropractice tool that I frequently teach my clients to help them immediately lower anxiety and stress. This 20-second micropractice can be used when you are feeling overwhelmed or are dealing with a challenging project or situation. It is designed to help you refocus your attention quickly so that you can return to the task with more ease.

1. Gently place one hand over your heart and one hand over your belly. You also have the option to choose one or the other—whichever feels comfortable for you. I often tell people to pick the one where they feel like they are feeling tense or storing their anxiety.
2. Slowly take a deep breath in and feel the gentle connection between your hand and your body.
3. Focus on the warm sensation of your hands on your chest and/or belly.
4. Take a deep sigh out and notice the movement, sound, temperature, and sensations.
5. Now, you have the option to think in your mind self-compassionate affirmations, such as

"I give myself room and comfort."
"I feel the warmth that I can offer myself."
"I will be patient and kind to myself."
"I take this time to appreciate who I am."
"Nobody is perfect, so I forgive myself."
"I take time now to honor who I am."
"I thank myself for being who I am."
"I accept and love myself."
"I celebrate my uniqueness."
"I am gentle and understanding with myself."
"I feel the warmth that I offer myself."
"I am free to make decisions that work for me."
"I am not my mistakes."
"I do not have to be perfect."

6. You are invited to stop after 20 seconds total.

It may feel unfamiliar and challenging at first, but with regular practice—only 20 seconds a day—it will become easier over time.

Marlynn Wei, MD, PLLC © Copyright 2024 All Rights Reserved.

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