Stress Management Resources

Evidence-Based Techniques

Mindfulness & Meditation

Regular mindfulness practice reduces stress hormones and improves emotional regulation. Start with just 5 minutes daily.

Reduces cortisol levels
Improves focus and clarity
Enhances emotional resilience

Physical Exercise

Exercise is one of the most effective stress reducers. Aim for 30 minutes of moderate activity most days.

Releases endorphins
Improves sleep quality
Builds physical resilience

Cognitive Behavioral Techniques

Challenge negative thought patterns and replace them with realistic, constructive thinking.

Reduces anxiety
Improves problem-solving
Enhances perspective

Social Connection

Strong social connections are protective against stress. Invest time in meaningful relationships.

Reduces isolation
Provides emotional support
Improves sense of belonging

Sleep Optimization

Quality sleep is essential for stress recovery. Aim for 7-9 hours and maintain consistent sleep schedules.

Restores mental clarity
Regulates mood
Strengthens immunity

Boundary Setting

Clear boundaries between work and personal life protect your wellbeing. Learn to say no professionally.

Prevents burnout
Improves work-life balance
Increases job satisfaction

Workplace Strategies

1. Communicate Clearly

Open communication with your manager and team about workload, expectations, and concerns can prevent misunderstandings and reduce stress.

2. Manage Your Workload

Prioritize tasks, delegate when possible, and be realistic about what you can accomplish. Overcommitment is a major stress driver.

3. Take Regular Breaks

Short breaks throughout the day improve focus and reduce fatigue. Even 5-10 minutes away from your desk can make a difference.

4. Seek Support

Don't hesitate to ask for help from colleagues, managers, or professional resources. Seeking support is a sign of strength, not weakness.

5. Develop Your Skills

Building competence in your role reduces anxiety and increases confidence. Invest in professional development and training.

6. Maintain Work-Life Balance

Protect your personal time. Avoid checking work emails after hours, take your vacation days, and engage in activities you enjoy.

Support Resources

Mental Health Support

988 Lifeline

Call or text 988 for free, confidential support 24/7

Crisis Text Line

Text HOME to 741741 for immediate support

SAMHSA Helpline

1-800-662-4357 for treatment referrals

Workplace Resources

Employee Assistance Program (EAP)

Many employers offer free counseling services

HR Department

Discuss accommodations and support options

Occupational Health Services

Workplace wellness programs and resources

Self-Care Resources

Meditation Apps

Headspace, Calm, Insight Timer

Fitness Resources

Gyms, yoga studios, fitness apps

Online Communities

Support groups and peer communities

Daily Self-Care Checklist

Use this checklist to build daily habits that support your wellbeing and reduce stress.

Morning Routine

Start your day with intention (5-10 min)

Hydration

Drink water throughout the day

Movement

Take breaks and move your body (30 min)

Mindfulness

Practice meditation or breathing (5-10 min)

Healthy Eating

Nourish your body with nutritious food

Social Connection

Connect with someone you care about

Boundaries

Disconnect from work after hours

Gratitude

Reflect on things you're grateful for

Quality Sleep

Aim for 7-9 hours of rest

Understand Your Stress Level

Take one of our evidence-based assessments to identify your stress profile and get personalized recommendations.

Explore Assessments