The 3 Ultimate Strategies to Reduce Stress During the COVID-19 Pandemic
By Amanda Da Silva, B.Hkin, B.Ed, and M.Ed
5-minute read
Research shows that “even quite mild stress can cause a rapid and dramatic loss of prefrontal cognitive abilities”.
The prefrontal cortex is really important: it’s the part of your brain that regulates your thoughts, actions, and emotions, especially when it comes to goal setting and decision making. When you’re stressed and overwhelmed, you also feel out of control, and when you do, this impairs your prefrontal cortex function.
The COVID-19 pandemic brought a surge of challenges and difficulties. Given the current circumstances, stress can be inevitable. Gaining back control over your life seems almost impossible. But no matter how daunting it may be, you have to create a sense of control in your life. You have to ground yourself in the present and you have to center your mind, so it’s focused on the now rather than the regrets of the past or the worries of the future. There’s so much power in the present moment, but you have to be there to harness that power. You can’t keep running on autopilot, hoping for the best.
Mel Robbins discusses this in her book “The 5 Second Rule”. She explains that there is a window between the moment we have an instinct to act and the moment our minds decide to kill that instinct. This window exists for everyone and it consists of 5 seconds. When we go over those initial 5 seconds, our minds will usually conjure every possible excuse for why we shouldn’t execute that idea or act on that instinct. When that happens, we feel a loss of control and we fall into stagnation.
“Hesitation is the kiss of death. You might hesitate for a just nanosecond, but that’s all it takes. That one small hesitation triggers a mental system that’s designed to stop you. And it happens in less than—you guessed it—five seconds.” ― Mel Robbins, The 5 Second Rule
So how do we prevent our minds from working against us? How do we redirect that stress and push ourselves to take action? It all comes down to the “5-4-3-2-1 Go Strategy”
The 3 Ultimate Strategies to Reduce Stress During the COVID-19 Pandemic ⤵
What is the 5-4-3-2-1 Go Strategy?
The 5-4-3-2-1 go strategy is very simple, all you do is count backward to yourself: 5-4-3-2-1.
The counting allows you to focus on the instinct or commitment before the rush of worries, thoughts, and excuses comes to the surface. As soon as you reach the end of the countdown, you push yourself to act. This strategy gets you out of autopilot and into a frame of mind where you’re able to exercise control and activate your prefrontal cortex.
As you use the 5-second rule, you begin to cultivate your “internal locus of control,” which means that you believe the actions you take have a direct influence on the outcomes you achieve. Research shows us that individuals with an internal locus of control tend to be happier and more productive. They also have lower levels of anxiety and depression. The 5-4-3-2-1 go strategy can help you tackle the hard stuff. It prompts you to do the work that you don’t feel like doing, or you’re avoiding. The more you use it, the better sense of control you have over your life.
No.1: Channel your self-confidence
“The 5 Second Rule The moment you have an instinct to act on a goal you must 5-4-3-2-1 and physically move or your brain will stop you.” ― Mel Robbins, The 5 Second Rule
We’re all human and so we’re all flawed by default.
We often make the mistake of assuming that the most confident people are that way because they have fewer imperfections. We believe them to embody this ideal of assertiveness and power that is unattainable to most. But that’s just wrong!
Successful people are not perfect, they simply succeed in cultivating and amplifying some of their personal strengths. The 5-second rule helps you channel your inner self-confidence through empowering those brilliant instincts we get and commitments we make (whether to ourselves or to other people). When you push yourself to get started on a task in 5 seconds, you also close the door on the negative self-talk that prevents you from accomplishing your goals.
So, focus on your strengths and work on developing them even further.
No.2: Stop thinking, start doing!
“Start before you're ready. Don't prepare, begin.” ― Mel Robbins, The 5 Second Rule
When we’re feeling stressed, we often succumb to our self-limiting beliefs and negative thoughts. We dwell on our past mistakes and we focus on every possibility of failure. We obsess over the smallest of details and we’re haunted by the idea that whatever can go wrong will go wrong. This thought process is detrimental to our productivity. It traps us in a vicious cycle where we feel paralyzed and unable to make a decision.
The beauty of the 5-second rule is that it transcends toxic self-talk. It gives you very little time to torment yourself and unleash your self-sabotage tendencies. To overcome debilitating stress, use the 5-second rule to stop thinking and start doing.
This is your chance to free yourself from the shackles of your mind and set yourself up for success.
No.3: Harness the power of your anchor thoughts
“I was the problem and in five seconds, I could push myself and become the solution.” ― Mel Robbins, The 5 Second Rule
If only pursuing your goals were as easy as setting them in the first place. Alas, trying to make a new habit stick is often the hardest part of the process. Well, not anymore! Mel Robbins speaks of anchor thoughts as a powerful tool to help you prevent your self-limiting beliefs from turning into crippling stressors and anxieties.
Anchor thoughts are a form of “if, then planning”. Creating an anchor thought before venturing into a new experience or task can help you stay grounded. In this case, if fear sets in, then you use your anchor thought along with the 5-second rule to propel yourself into action before your inner thoughts take over.
The Takeaway
“You Are One Decision Away from a Completely Different Life” ― Mel Robbins, The 5 Second Rule
There is nothing dangerous or threatening about investing in yourself and pursuing your goals. Chances are you already know that. But your mind doesn’t and so it continuously tries to sabotage you. Using the 5-4-3-2-1 go strategy allows you to outmaneuver your brain by choosing action over stagnation. You can apply this tool in almost any context, so try it yourself and notice the changes in your life as you go!
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Hi! I’m Amanda Da Silva.
I’m a mother of two boys, a wife, daughter, teacher, entrepreneur, former CEO, and life-long learner. I’m all about personal growth, community 💕, and being of service. (Find out more about me here.) In addition to being passionate about personal development, I’m an educator and coach with 20-years experience teaching and leading in the BC school system. I have a B.Hkin, B.Ed, and M.Ed, specializing in leadership and administration. Creating community and leading thriving teams are two of my favourite things to do. I also love helping people live empowered and growth-oriented lives.
I hope you’ll join me as we build our success together! 🙌
