Many of us feel overwhelmed, stressed, and maybe even a little addicted to doomscrolling these days, so finding a way to manage burnout and anxiety can seem like a Herculean task—one that demands more time and energy than we actually have.
However, according to one expert, this idea isn’t quite accurate. While there are plenty of people out there suggesting that the main issue is a lack of effort or commitment, she argues that the journey to better mental health can actually start with just a few small, manageable actions that accumulate into something significant.
An expert on somatic healing asserts that you can retrain your brain using just two minutes at a time.
Melissa Romano, an author and mental health specialist certified in somatic healing and various neuroscience-related therapies, recently shared insights on her TikTok account, addressing the myths that often make individuals feel like genuine healing is unattainable.
In her video, she emphasized, “You don’t need to meditate for an hour every day to rewire your brain.” This is important, as this expectation goes against how our brains are actually designed to function.
Our brains aim to maintain the status quo, so working with that is crucial.
Romano also pointed out that “you don’t need more willpower.” Those who argue otherwise may not really grasp the complexities of brain function. Our brains are essentially wired to preserve what’s familiar, keeping us “safe,” which in evolutionary terms means avoiding danger—think of those days when our ancestors were literally trying to dodge predators.
This perspective explains why actions like quitting habits cold turkey can feel nearly impossible for many of us. It’s against our brain’s instinct to shift so dramatically. The same applies to attempting long meditation sessions based on the latest guru’s advice; you’ll likely face pushback from your own mind, which prefers familiarity.
Moreover, large-scale self-care initiatives tend not to yield the desired outcomes. Romano herself has tried an extensive range of healing methods, including the often-recommended hour-long meditation blocks, but found them insufficient for actual progress.
However, the science of neuroplasticity reveals that we do possess the ability to adjust the status quo our brains clamor for. The secret lies not in sheer willpower or radical changes but rather in “rhythm, structure, and science-based tools that align with your nervous system,” according to Romano.
She suggests that consistent two-minute practices can effectively retrain your brain.
Romano explained that for her, real change required no grand time investments—just a focus on basic needs and incremental practices. She began by ensuring she stayed hydrated and well-fed, incorporating short bursts of healing activities like meditation and somatic exercises.
“I dedicated two to five minutes a few times a day. It didn’t require any monumental changes,” she noted. These brief moments could be as simple as lying on the floor, some light bouncing, or practicing structured regulation techniques, such as grounding exercises. One technique she found particularly effective was the 5-4-3-2-1 method, where you identify five things you see, four you can touch, three you hear, two you smell, and one you taste.
For her, the aim was to engage in whatever felt good in those two to five minutes—be it breathing exercises, movement, or even just dancing or walking in place. Romano pointed out that over time, these brief practices regulate your nervous system, making it easier to tackle more extensive self-care efforts, like improving sleep or committing to longer meditation sessions.
As someone who now manages to meditate for an hour—or occasionally more—several times a week, I can vouch for this approach. I began with just 30 seconds of what seemed like ineffective meditation, but gradually my brain adjusted. That initial half-minute turned into a full minute, then five, and before I knew it, I was reaching for longer sessions.
In summary, the wellness influencers who insist that recovering from burnout or anxiety requires an overhaul of your life are misguided. Many are simply peddling their personas, and if you end up feeling like a failure, that can be part of their strategy. It’s time to tune that out.
Instead, focus on starting small, persistently, and building from there. Your brain will adapt over time. In doing so, you’ll gradually take more control over your mental well-being, and that’s where meaningful healing can really begin.
