Work
- Set a 5-minute “pause block” to breathe, stretch your neck, and soften your gaze.
- Write down just the next tiny task instead of the whole to‑do list.
- Step away from your screen and look at something far away for 30 seconds.
How stressed are you right now?
Start by noticing where you are, not where you “should” be.
Level A – Barely buzzing
You feel mostly okay, just a light hum of tension. A few slow breaths or a short stretch might be all you need.
Instant Relief Tool
Move your mouse or finger and let the ripples carry away some of the static.
Where is your stress coming from?
Choose the area that feels loudest right now and try one or two gentle resets.
Interpersonal Relationships
- Place your hand over your heart and notice its rhythm for a few breaths.
- Repeat a grounding phrase like, “I can pause before I respond.”
- Give yourself permission to answer later instead of immediately.
Emotions
- Name what you feel with one word: “tired”, “tight”, “worried”.
- Let your shoulders drop and soften your jaw on every exhale.
- Imagine your feelings as waves: rising, cresting, and passing.
Future Anxiety
- Gently bring your focus back to just today, or even just this hour.
- Write down one worry and then one thing you can do in the next 10 minutes.
- Try a slow exhale twice as long as your inhale to signal safety to your body.
You’ve done a great job.
Even noticing your stress and giving yourself a few moments here is progress. You can come back any time.