Screens, stress, and the five-minute reset that works

Yesterday, after back-to-back online sessions, I noticed something familiar. My left temple was throbbing, my eyes felt heavy, and it was as if I was carrying the weight of a helmet on my head. I realized it wasn’t just the screen time. It was the emotional weight of those conversations, mixed with the long hours of sitting still and staring at pixels.

I know I’m not alone in this. Many of us, whether therapists, teachers, or professionals working online, end up with tension headaches, foggy focus, or simply feeling drained after hours in front of screens.

The reason is not just in our eyes or posture. It’s in our nervous system. Research shows that prolonged cognitive and emotional effort keeps the body in a mild state of sympathetic arousal (the stress-response system). When we finally stop, the body doesn’t immediately know how to switch off. This is where small “reset rituals” help. They give your brain and body a cue: it’s safe to let go now.

Here’s a simple 5-minute reset I’ve been using. It combines basic relaxation techniques with what psychology and neuroscience tell us about stress release:

1. Close + breathe (1 minute)

Place a hand on your chest and another on your belly. Breathe in for 4 counts, out for 6. This lengthened exhale helps activate the parasympathetic system (the body’s calming mode), lowering stress hormones and muscle tension.

2. Shoulder + jaw release (1 minute)

Roll your shoulders back and forward slowly. Massage the base of your skull with your fingers. Unclench your jaw and gently move it side to side. Studies show jaw clenching and shoulder tension are among the most common muscular holding patterns during stress.

3. Eye + screen break (1 minute)

Rub your palms together and gently cup them over your closed eyes (palming). Darkness and warmth relax the optic nerve, while looking into the distance afterward reduces eye strain. Ophthalmology research recommends the 20-20-20 rule (every 20 minutes, look 20 feet away for 20 seconds), but even a single mindful minute can help.

4. Body shake (1 minute)

Stand, shake your arms and legs gently, add a soft bounce in your knees. This simple movement helps the body discharge built-up muscular tension. Trauma researchers like Peter Levine describe shaking as a natural way animals and humans release stress energy.

5. Transition cue (1 minute)

Create a closing ritual: shut your laptop lid with intention, write one grounding word in a notebook, or simply say to yourself: “This task is complete. I return to myself.” Research on habit cues shows that small symbolic actions anchor new routines more effectively than willpower alone.

Why this matters

These five minutes won’t erase all stress, but they signal to your mind and body that it’s safe to reset. Over time, these rituals can reduce the buildup of headaches, fatigue, and emotional residue that screens often leave behind.

Next time you catch yourself rubbing your temples or noticing that “helmet heaviness,” try this 5-minute reset. Your body, mind, and eyes will thank you.