The CALM reminder is a daily check-in that can help you notice and deal with stress

If you lead a busy life, you might not notice you’re feeling stressed until it starts affecting your physical and mental health. You may even mistake it for something else.

“It is not unusual for people to confuse physical signs of stress with something completely unrelated, often putting it down to just a headache or a belly ache because [of] too much sugar,” Woods says. “But those things can also be a sign of your body holding onto tension.”

“Learning how to recognise when you’re doing so can be the first step to not just relaxing your body, but also helping your mind calm down.”

To do this, Woods recommends a technique known as the CALM reminder. CALM stands for chest, arms, legs and mouth.

“This practice was developed as a quick check-in that targets the four areas of the body that most commonly hold on to stress,” Woods says.

“Repeat this test a few times a day to spot patterns, such as tension that always builds up during a particular task or time of day.”

How to practice the CALM method

1. Notice

Sit or lie comfortably, take one slow breath, then scan each area in turn without trying to change anything. Think about the following areas of the body:

Chest: Is my chest tight? Am I breathing shallowly?

Arms: Are my arms raised, braced, or gripping?

Legs: Are my legs restless, locked, or shaking?

Mouth: Is my mouth or jaw clenched tight?

2. Tense and release

Area by area, lightly contract the muscles for three seconds before releasing. Use the following cues to help:

Chest: Gently draw your shoulders together, hold, then let go with a long exhale.

Arms: Make loose fists and tighten through the forearms, then let your hands open and your arms go heavy.

Legs: Press your feet into the floor, then release your thighs and calves, and let your legs feel heavy.

Mouth: Press your lips together gently, then let your teeth part slightly, and your jaw drop.

3. Check in

Take one more slow breath and notice what has changed, checking in with your chest, arms, legs and mouth once more.

How does the CALM method work?

This technique doesn’t just identify stress, but it can help reduce your stress levels too. “The contrast between tension and release builds a kind of muscle memory for relaxation, so you regain awareness of what that part of your body feels like when it isn’t tense,” Woods explains.

“This matters because a sustained stress response can become so normalised that you don't notice you're holding it,” she adds.

“When someone is under stress, even if they don’t realise it, the brain’s threat detection system triggers the release of adrenaline and cortisol,” Woods continues to explain. “Together, they prepare the body to respond to danger, which can cause muscles to contract and in some instances stay braced.”

When to use the CALM method

The CALM method works best if you use it frequently. “A good routine to try and follow is two to four quick check-ins a day, each lasting between 30 and 60 seconds,” Woods recommends. She suggests doing it at the following points in each day:

1. Morning: Carrying out a check-in as soon as you wake up stabilises a baseline for how your body feels, although cortisol naturally peaks shortly after waking so don’t worry if your body feels alert rather than relaxed.
2. Midday or mid-afternoon: This helps catch the tension that may build up from sitting, looking at screens, or heavy workloads in the morning.
3. End of the workday: To notice how you feel after completing a full day of work, as well as helping you to transition into a home state.
4. Before bed: Checking in before bed may help release tension before the end of the day and can contribute to improved sleep.