Dr. Jameca CooperForensic Psychology Consultant, Emergence Psychological Services · Board Certified Counseling Psychologist and Forensic Psychology Consultant

Do this right now. #emotionalregulation #burnoutrecovery #burnoutrecovery #selfcaretips

3 Jul 2025 · 1 min

Watch on YouTube

0:53

In this 90‑second YouTube short, Dr. Jameca Cooper presents a neuroscience‑informed quick‑reset technique for people who feel emotionally overwhelmed and find generic self‑care insufficient. She explains that brief, sensory‑focused interventions can short‑circuit stress pathways, rewire neural patterns, and retrain the brain toward calm. The step‑by‑step reset involves: (1) grabbing a cold object (e.g., a soda can or ice pack), (2) staring at it for ten seconds while taking ten breaths, (3) noticing the condensation, texture, and feel, and (4) whispering the phrase “This is my anchor.” She notes that this practice is part of Module 6’s Crisis Toolkit, which contains additional reset activities designed for burnout recovery, emphasizing that survival‑level coping should go beyond passive self‑care like bubble baths.

Chapters

If you are seconds away from snapping out and regular old generic self-care just is not doing the trick for you, you need to do this right now. Neuroscience research shows that a 90-second reset can short-circuit, rewire, retrain, and get the brain back on track if you're feeling overwhelmed. So first thing, grab something cold— can of soda, ice pack, Stare at it for 10 seconds, 10 breaths. Notice the condensation, the texture, the feel of the bottle or the can. And whisper, "This is my anchor." Module 6's Crisis Toolkit has many other activities like this, especially for resetting, because survival shouldn't depend just on bubble baths.