Stress Management

– Box breathing is a powerful but simple relaxation technique that aims to return breathing to its normal rhythm after a stressful experience. It may help clear the mind, relax the body, and improve focus.

Box breathing relaxation technique: how to calm feelings of stress or anxiety, Sunnybrook Hospital

Square Breathing Visual, The University of Alabama at Birmingham

– Deep Breathing Exercise, also called diaphragmatic exercise, is a powerful tool to ease stress and make you feel less anxious. Some simple breathing exercises can make a big difference if you make them part of your regular routine. (CAUTION: Do not practice relaxation exercises while operating a vehicle or other machinery. If you have physical, mental, and/or emotional limitations consult with your provider prior to engaging in relaxation exercises.)

Illonois McKinley Health Centre

– Progressive Muscle Relaxation is simply isolating one muscle group; creating tension for a short period of time; and then letting the muscle relax and the tension go. This procedure of creating tension and then releasing it is applied to every major muscle group of the body, and ultimately results in a sense of peacefulness and overall relaxed muscles. Muscle tension is one of the more common responses to stress. This technique can help condition your body to relax tensed areas of the body when discomfort is experienced.

Toe to Head:
Illinois McKinley Health Centre

Head to Toe:
Illinois McKinley Health Centre

Anxiety Canada

Other Mindfulness Links

– Mindful Breathing:
Greater Good in Action

– Dealing with Difficult Emotions:
UCLA Counseling and Psychological Services

– Body Scan:
UCLA Counseling and Psychological Services

Sleep-related Links
– Sleep Hygiene: How a sleep diary can transform how you feel
– Anxiety Canada Sleep Diary Sample