Reduce Stress In Just One Minute


I would describe myself as someone who is highly motivated to succeed in life. The definition of success differs of course among people, but to me it’s about being ambitious, pursuing happiness and constantly learn from new experiences and people I meet. It is also about lifting other people up, care and create solutions that have a positive impact on peoples’ lives. Is this view part of my nature? I’m not sure where it comes from, but I do know that this mindset is what keeps me going. 

Although I am determined to keep a positive and progressive mind, I am not immune to stress. I sometimes let unnecessary demands, musts and have-to-do’s rule my life. I can even forget the most important people in my life. I, too, can forget to check with myself how I actually feel, only to wake up just as I go through the wall… At times I don’t remember all the amazing tasks that I already have achieved and the obstacles and challenges that I've overcome. 

It's great to aim high, but everyone needs a pause once in a while. We should all remember to reward and thank ourselves for the progress we do. This will in return give an energy boost, better self-confidence and a hunger for completing the next goal in life.

I have created my own simple one minute strategy, the ”4P's", a tool that helps me to reduce stress and reset myself when in an unbalanced state. I practice it daily along with my monkey mind log book, or when needed for a better coherent state and a neutral zone for my heart-brain connection.


The 4P One Minute Recharging Strategy helps me to:

  • Improve mental clarity
  • Not take myself to serious all the time
  • Relieve worry, fatigue and tension
  • Recharge energy reserves
  • Increase emotional balance
  • Switch focus
  • Remember that less is more in certain situations
  • Take a short break
  • Lift myself up
  • Embrace the beauty around me
  • Be more grateful
  • Remember that I am only human 



PULSE - Place both of your hands on your heart. Hold and feel the uniqueness, power and beauty of your heart beat. Focus and breath deeply and slowly, trough your heart.

PEACE - Listen to what your mind is trying to tell you, accept, don't take yourself to seriously. Remember that you rule your thoughts, so take charge. It's ok to be out of balance, sometimes it’s part of the progress.

PRESENT - Enjoy the moment you are giving yourself at this stage, trying to become a better you. Remember what you have achieved and think of something that you are proud of. Let the present appear and guide you towards what's most important to you right now, of what you really love and care about. 

PLANET - Take a moment to appreciate the exception that you are you. Be aware of the simple things that surround you in nature, what you can see, hear, smell and feel right now. 

Wind it up with a genuine THANK YOU to yourself.

In the confusion that afflicts today, I see a disrespect for the very values of life. Beauty is all about us, but how many are blind to it. They look at the wonder of this earth, and seem to see nothing.

Each second we live in a new and unique moment of the universe, a moment that never was before and will never be again. 
— Pau Casals
Tommy LudvigssonComment