Mehak Gandhi, MD, on how to fix a bad day and turn it around: “Your body and brain respond quickly to small changes”

In an age when social media pressure and constant iPhone notifications dominate everyday life, it can feel impossible to carve out time for meaningful breaks.

But experts at St. Vincent’s Medical Center in Connecticut argue that, despite how nice they sound, you do not need lengthy meditation sessions or weekend retreats to refresh your mental state. According to primary care physician Dr Mehak Gandhi, a purposeful pause of just a few minutes can have measurable benefits.

Many people struggle with mounting pressure at work and home: emails pile up, projects loom and by mid-morning it can already feel like a marathon I definitely did not sign up for.

Dr Gandhi says the human nervous system is designed to respond quickly to small, intentional changes, and that short breaks activate the body’s calming mechanisms while giving the brain a chance to reset.

“It tells your brain you’re safe, lowering your heart rate”

Even breathing slowly can change your day: “When you take slow, deep breaths, you’re activating the parasympathetic nervous system, the part of your body that calms stress,” he explains. “It tells your brain you’re safe, lowering your heart rate and blood pressure.”

Another simple move is stepping away from screens. Constant digital stimulation can overwhelm the brain and contribute to mental fatigue. By briefly distancing yourself from phones or computers, even for two to five minutes, you allow your mind to settle and your eyes to recover. “Our brains aren’t designed for constant digital input,” says Dr. Gandhi. “Even a short screen break helps your mind reset and your focus return.”

Physical movement also plays a role. Gentle stretching after long periods of sitting boosts circulation, relieves muscle tension and releases endorphins: “Tension builds up in the neck, shoulders and back throughout the day, especially if you sit for long periods. A quick stretch improves circulation and releases endorphins that help you feel more alert.”

Mindful reflection is another tool people can use. Taking a moment to notice thoughts and feelings without judgement can shift perspective from reactive to thoughtful. “Taking just a minute to notice what you’re thinking or feeling can reset your perspective. It helps you respond thoughtfully instead of reacting automatically to stress.” This mental check-in encourages deliberate choices rather than automatic responses to stress.

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