Manage Stress
Complete step-by-step checklist to manage stress covering identify stress triggers and practice deep breathing exercise, and essential action items.
Identify stress triggers
List situations, people, or activities that cause stress to recognize patterns
Practice deep breathing exercise
Take 5-10 deep breaths: inhale 4 counts, hold 4, exhale 6-8 counts
Take regular breaks during work
Use 5-10 minute breaks every 45-60 minutes to rest and recharge
Do physical activity daily
Exercise, walk, stretch, or do yoga to release built-up stress
Practice progressive muscle relaxation
Tense and relax each muscle group from toes to head for 10-15 minutes
Limit caffeine and sugar intake
Reduce coffee, energy drinks, and sugary snacks that can increase anxiety
Get 7-8 hours of quality sleep
Follow consistent sleep schedule for proper rest and recovery
Talk to a trusted friend or family
Share your feelings with someone who listens without judgment
Practice positive self-talk
Replace negative thoughts with encouraging and realistic affirmations
Prioritize tasks and let go of non-essentials
Focus on what's important; delegate or postpone less critical tasks
Take a short walk in nature
Spend 10-20 minutes in green space or natural environment for calm
Listen to calming music
Play soft instrumental, nature sounds, or relaxing tunes
Write down worries in a journal
Put thoughts on paper; helps process and release emotional weight
Reduce screen time and social media
Take digital breaks; avoid news and social media before bed
Practice mindfulness or meditation
Spend 5-10 minutes focusing on present moment without judgment
Laugh and watch something funny
Watch a comedy, laugh with friends, or read something humorous
Set boundaries and say no
Learn to say no to requests that overwhelm you
Review and celebrate small wins
Acknowledge what went well; celebrate small achievements to build positivity