Stress Management

Reset your nervous system

• Physiological sigh: two inhales through the nose, one long exhale. Do 3 in a row.
• Slow-count breathing: in for 4, out for 6.
• Cold water on face or wrists.
• Two-minute walk outside.
• Body scan: notice where you are holding tension and soften.

Design your day for less stress

• Front-load hardest tasks to when you have the most energy.
• Build transition buffers between meetings.
• Bunch small tasks together.
• Say no to one commitment this week.
• Protect a daily quiet block, even 15 minutes.

Reduce inputs

• Notifications: silence what does not require immediate action.
• News: choose one or two sources and a set time to check them.
• Email: check in batches, not continuously.
• Social media: reduce, mute, or take a break.

Address the source

Coping tools are essential — and they cannot compensate for chronic overload. When stress is unrelenting, look at:

• Workload and boundaries at work.
• Relationships that drain you.
• Financial pressure and unaddressed logistics.
• Sleep and health basics.

Baseline habits

• Sleep 7–9 hours consistently.
• Move most days.
• Eat regular meals.
• Limit caffeine and alcohol.
• Spend time outside daily.

When to reach out

Persistent stress can turn into anxiety, depression, or burnout. If you are not recovering on your days off, if sleep is broken, or if you are relying on substances to cope — reach out. Short-term counseling can make a substantial difference.