Stress Exercises

Questions to Ask Yourself

• On a scale of 1-10, where is my stress right now?
• What are my triggers/causes?
• What are my signs or symptoms of stress?
• How would I like to cope or manage this stress?
• What plan do I have in place that will support mastering my stress on an ongoing basis?

Ideas to Try (That Work!)

One Minute | Just Breathe
Turn away from what you’re doing. Take the biggest breath that you have done all day. Inhale through your nose for a count to four and exhale out of your mouth for a count of four. Continue this intentional breath for a full 60 seconds as you work to relax with every breath you take.

Five Minutes | Body Scan
It’s time to check-in with yourself. Get comfortable either standing upright or seated. Close your eyes and tune into your normal breath. If you want, you can play calming music in the background while diffusing lavender essential oils

Begin at the top of your head by noticing lingering thoughts or even tension of your temples. Work your way down the body, checking in with your jaw, neck, shoulders, arms, rib cage, low back, hips, legs, feet, etc. If you notice tension, simply take a deep breath and, as you release, relax your body’s posture.

15 Minutes | Journal
Have you ever tried writing down your thoughts or feelings? It can be hard, but with practice it becomes easier and rewarding. Try to avoid setting an expectation of what comes out of your journaling practice. Journaling is an exercise that allows for greater awareness, coping/managing, growth, and self-reflection.

30 Minutes or 60 Minutes | Mindful Sensory Walk
Walking in nature increases the “feel good” hormones like dopamine, oxytocin and serotonin. You have five senses — hearing, smelling, feeling, tasting and seeing. In this walk, you are to take the first 2.5 minutes to simply tune into your breath to get grounded. Then transition into observing the world around you with the focus on one sense at a time for five minutes each. What can I feel? What can I smell? What do I taste? The last 2.5 minutes, just breathe your way back to the present moment. 

If a walk isn't for you, there are many ways to take care of yourself. Some recharge by having alone time, reading a good book in a favorite chair, soaking in a bath or going for a walk. Others might like attending a concert, having coffee with a friend, or spending quality time with family. 

One Day | Intentional Quality Time
These days may be few and far between, but think back to a single day where you felt so alive, in tune, and centered with yourself — what went well that day? Were you having dinner with a friend? Hiking at a local state park? Totally unplugged from all of your tech devices? Playing outside with the kids? Visiting a loved one at their home? Laying beachside on vacation? Flowing through the day with no agenda?