World Mental Health Day 2024: Deepika Padukone, media mogul Arianna Huffington discuss the ‘60 second reset’ to manage ‘cumulative stress’

Huffington, the founder and CEO of Thrive Global, described the concept of ‘60-second reset’ to help manage stress. “Stress is unavoidable,” she said when Padukone asked about the technique. 

She went on to add, “But cumulative stress is avoidable. So we’ve created these ‘60 second resets’ based on the neuroscience that it takes 60 to 90 seconds to move us from the sympathetic to the parasympathetic nervous system.”

“The moment you get some bad news or feel exhausted and stressed out, you can play this (reset video), and in 60 seconds, you can be reminded of what you love about your life. So you’ll see in mine, pictures of my children, quotes I love, music.”

Dr Aarushi Dewan, clinical psychologist and founder at Coping Keys, tells indianexpress.com, “The ’60-second reset’ is based on the principles of mindfulness, cognitive behavioral techniques (CBT), and neuroscience. It involves briefly interrupting the stress cycle and shifting focus, which can help regulate the body’s autonomic nervous system and reduce the emotional and physiological impact of stress.”

Key psychological mechanisms at work, according to Dr Dewan

Mindfulness and Present Moment Awareness: In a stressful situation, your mind often becomes flooded with intrusive thoughts, worries, or future-oriented anxiety. The 60-second reset involves a quick shift of attention—through techniques like focused breathing, sensory awareness, or grounding exercises—redirecting the brain away from stressors and into the present moment. This shift helps deactivate the sympathetic nervous system (which controls the fight-or-flight response) and activate the parasympathetic nervous system, promoting relaxation.

Cognitive Distraction and Reappraisal: The reset provides an opportunity to interrupt rumination (repeated, negative thinking patterns) or stress-inducing thoughts, reducing their emotional charge. This can make the stressor feel more manageable, allowing you to reappraise the situation more calmly.

Physiological Effects: Even in a short period, deep breathing or focused attention has been shown to reduce cortisol (the stress hormone) levels and lower heart rate, offering immediate physiological relief. The 60-second reset prevents the stress response from escalating and potentially leading to burnout.

Effectiveness for managing long-term cumulative stress

“Cumulative stress refers to the ongoing build-up of stress from repeated or chronic exposure to stressful situations. Unlike acute stress, which is typically situational and short-lived, cumulative stress accumulates over time, often leading to burnout, anxiety, or physical health issues if left unaddressed.,” informs Dr Dewan. 

She adds that while the 60-second reset effectively reduces immediate symptoms of stress (e.g., feelings of overwhelm, tightness in the chest, irritability), “it is less effective for addressing chronic, cumulative stress on its own.” 

For long-term cumulative stress, Dr Dewan states that the reset technique should be integrated into a broader, more comprehensive approach to stress management. This includes: 

-Regular self-care practices (e.g., daily mindfulness, exercise, sleep hygiene).

-Structured coping strategies (e.g., time management, task delegation).

-Therapeutic intervention (e.g., CBT, stress management counselling).

-Creating a healthy work-life balance.