SOLUTION:

Stress Break 

PURPOSE: Incorporate short, intentional breaks into your daily routine to reduce stress, enhance focus, and maintain a manageable workload without feeling overwhelmed.

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SOLUTION:

Stress Break 

PURPOSE: Incorporate short, intentional breaks into your daily routine to reduce stress, enhance focus, and maintain a manageable workload without feeling overwhelmed.

Print or Download Solution

Time: 15 minutes

STEP 1: Identify a consistent 15–20 minute window in your daily schedule for a stress-relief break, ideally during a natural lull in your workflow (mid-morning or after a major task). Add this break to your calendar to prioritize it as a non-negotiable part of your day.

STEP 2: Select an activity that helps you relax and recharge. Options include:

  • Deep breathing exercises (4-7-8 breathing: inhale for 4 seconds, hold for 7, exhale for 8).
  • A short walk, preferably outdoors, to clear your mind and boost energy.
  • Listening to calming music, a podcast, or practicing a brief mindfulness meditation.
  • Stretching or light physical activity to release tension. Ensure the activity is accessible and aligns with my preferences for relaxation.

STEP 3: Use a phone, watch, or app to set a timer for 15–20 minutes to keep the break within the allotted time. This ensures you return to work promptly without disrupting your schedule.

STEP 4: Inform your manager or colleagues about your break schedule to ensure coverage if you're working on time-sensitive tasks.