The end of the holiday season for many Spaniards brings not a surge of energy but emotional fatigue. While not officially recognized as a disorder, this phenomenon is familiar to most: apathy, irritability, and a persistent sense of exhaustion often accompany the return to work routines. The challenge of shifting from total relaxation to a world of deadlines and obligations affects, by some estimates, up to 65% of the country’s residents. More than a third of them take up to two weeks to get back into their regular rhythm. Psychologist Pilar Conde of Clínicas Origen explains that the abrupt transition from 100% leisure to work tasks, combined with family and personal responsibilities, creates immense pressure. Given that mental well-being has topped the list of global health concerns for the third year in a row, surpassing even cancer, the search for effective stress management tools has become a top priority.
That is why we spoke to renowned psychologist and science communicator Rodrigo Díaz-Caraso. He shared a simple yet effective technique that helps restore balance in stressful situations in just one minute. This method requires no special conditions and is accessible to anyone who feels they are losing control of their emotions during a hectic day. The technique consists of five sequential steps.
The first step is to pause. As soon as you feel your thoughts racing and tension rising, you need to stop. Find something to lean on—sit down or rest against a wall. Lower your shoulders and allow your body to relax. Place your hand on your chest or abdomen; this simple physical contact already signals safety to your body and helps you slow down. Next comes mindful breathing. Take a slow breath in through your nose, counting to four, hold your breath for two seconds, then gently exhale through your mouth for six seconds. Repeating this cycle (4-2-6) three times activates the parasympathetic nervous system, which is responsible for reducing stress levels.
The third step is visualization. Close your eyes and imagine a place where you feel completely calm and safe. It might be a real memory or a scene you invent: a sunset beach, a cozy mountain cabin, or your favorite armchair at home. The key is to immerse yourself in this scene, engaging all your senses—colors, sounds, scents. The more vivid the image, the more your body will believe it’s truly there. The fourth step is anchoring this state with a word. While holding this image in your mind, silently repeat a short anchor phrase: “I am safe,” “I feel good here,” or “I can always come back to this place.”
The final, fifth step is a gentle return. Slowly open your eyes, stretch lightly, and reach out. Before getting back to your tasks, take a moment to look around, trying to hold on to the sense of calm and peace you have achieved. Statistics show that younger generations and women are more prone to stress, meaning this practice could be especially beneficial for them. We must not allow a repeat of last year, when nearly one in three workers in Spain had to take sick leave due to emotional burnout. The World Health Organization aptly calls stress the “epidemic of the 21st century.” However, the fight against it starts small—with just one minute that each of us can dedicate to ourselves.
