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 some lavender essential oils

Begin at the top of your head by acknowledging any 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 just like with riding a bike, you practice regularly and eventually it becomes easier and rewarding. Try to avoid setting an expectation of what comes out of your journaling practice. Journaling is merely an exercise that permits greater awareness, coping/managing, growth and self-reflection.

30 Minutes | Mindful Sensory Walk
Walking in nature increases the “feel good” hormones like dopamine, oxytocin and serotonin. Combined with an intent to become more mindful, these hormones can put on quite the magic show for you! 

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. 

60 Minutes | Mindful Sensory Walk
There are multiple ways to take care of yourself. Some recharge by having alone time — maybe reading a good book in a favorite chair, soaking in a bath or going for a walk. Others encounter balance with external forces, like attending a concert, having coffee with a friend or spending quality time with family. Self-care habits that are routinely visited can support stress management and mastery.

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? 

Again, exactly what you do doesn’t always matter, it’s the intention behind it that does. 

Care you will love.