In-the-Moment Stress Busters

When you’re feeling stressed, use one of these stress busters to feel better. After you do one, notice the difference in how you feel.

Got less than a minute? Try one of these:

• Lift your shoulders towards your ears. Hold 5 seconds and notice the tension. Slowly relax back down. Inhale deeply for 2 seconds & exhale for 4. Repeat 3 more times.
• Take out your phone and look at a photo that brings positive thoughts.
• Lower your eyes, focus on your breath, inhale deeply for 2 seconds, & exhale completely for 4. Repeat 3 more times.
• Stretch out any tightness in your neck. Relax shoulders. Tilt your head left, then right. Hold for 15 seconds, each side.
• Try a back stretch. Stand up, reach for the sky, then bend at the waist & reach toward your toes. Hold for 15 seconds.
• Name one small thing that you are grateful for right now: a smile from a co-worker, a warm cup of coffee, it doesn't have to be big. For 30 seconds, reflect on this small, positive thing that happened to you.
• Reach for the sky and breathe deeply.

Got 1-5 minutes? Try one of these:

• Tighten your shoulders towards your ears. Hold 5 seconds and notice the tension. Slowly relax back down. Inhale deeply for 2 seconds & exhale for 4. Repeat 3 more times.
• Take a 5-minute break. Look around. Notice your surroundings. What do you hear? What do you see?
• Imagine your happy place – where you feel calm and peaceful. Close your eyes and put yourself there for a few minutes.
• Go outside or stand by a window and feel the sun. Soak up the warming rays for a few minutes. No sun? Just get a little fresh air!

Got 5-10 minutes? Try one of these:

• Take a few minutes to center yourself. Pray, meditate, do yoga, whatever works. Focus your attention to clear your mind and lift your mood.
• Listen to a couple of your favorite songs. Take a dance break and lose yourself in the music!
• Take a shower or warm bath.
• Write down three good things that happened today. Be as specific as possible. Focus on the positive!

Got 10-15 minutes? Try one of these:

• Take a short walk (outside, if possible). Focus on your steps and your surroundings.
• Tidy things up. Clearing the clutter around you - even just a little - can make a world of difference!
• Call or text a friend. Who is someone that makes you laugh or is a good listener? Whether you need a distraction or need to vent, take a few minutes to reach out and get the support you need.
• Have a healthy snack with protein and carbs to keep your energy up.

Got 15-30 minutes? Try one of these:

• Get regular exercise for 15-30 minutes most days of the week.
• Do an activity you enjoy.
• Connect with friends and family regularly.
• Take time for self-care – hobbies, reading, exercising, being alone, pampering... whatever self-care means to you!