Stress Management Resources

Evidence-Based Techniques

Mindfulness and Meditation

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

Reduces cortisol levels
Improves focus and clarity
Builds 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
Creates healthier perspective

Social Connection

Strong social connections protect against stress. Invest time in meaningful relationships and supportive conversations.

Reduces isolation
Provides emotional support
Strengthens belonging

Sleep Optimization

Quality sleep is essential for stress recovery. Aim for 7 to 9 hours and maintain consistent sleep routines.

Restores mental clarity
Supports mood regulation
Strengthens immunity

Boundary Setting

Clear boundaries between work and personal life protect your wellbeing. Practice saying no professionally and protecting recovery time.

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 to 10 minutes away from your desk can make a difference.

4. Seek Support

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

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 messages after hours, take your vacation days, and stay connected to 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

Call 1-800-662-4357 for treatment referrals and support.

Workplace Resources

Employee Assistance Program (EAP)

Many employers offer free counseling and referral services through EAP programs.

HR Department

Discuss accommodations, workload adjustments, and support options when stress is affecting work.

Occupational Health Services

Ask about workplace wellness programs, coaching, or occupational health referrals.

Self-Care Resources

Meditation Apps

Tools like Headspace, Calm, and Insight Timer can help you build a regular practice.

Fitness Resources

Walking groups, gyms, yoga studios, and home workout apps all support stress recovery.

Online Communities

Support groups and peer communities can reduce isolation and create accountability.

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 for 5 to 10 minutes.

Hydration

Drink water consistently throughout the day.

Movement

Take breaks and move your body for at least 30 minutes.

Mindfulness

Practice meditation, breathing, or grounding for 5 to 10 minutes.

Healthy Eating

Choose meals and snacks that keep your energy stable.

Social Connection

Reach out to someone you care about.

Boundaries

Disconnect from work after hours whenever possible.

Gratitude

Reflect on a few things you appreciate today.

Quality Sleep

Aim for 7 to 9 hours of rest and a consistent bedtime.

Understand Your Stress Level

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

Explore Assessments