Stress Management Tools

Learn about the components of relaxation incorporated into the recorded exercises, as well as how to prepare for, practice, and end your relaxation exercises.

Video: 7m 21s

Grounding is about centering your awareness in the present, which can be done by tuning into your senses (sight, sound, touch, etc.) or by noticing where your body is in contact with something solid. This recording will guide you through an extended practice, but grounding can also be helpful when done in space of a few deep breaths!

Video: 8m 44s

Diaphragmatic breathing can reduce stress, blood pressure and heart rate, strengthen your diaphragm, increase oxygen in your blood and help you feel more calm, focused and alert. Learn how to do this breathing technique and spend time on the exercise in this recording.

Video: 19m 19s

Mindful breathing means paying attention, on purpose, to the breath. Observe the breath at its present moment pace and rhythm, whatever that may be. Feel the inhales and the exhales. Within a few short minutes, the breath will often naturally become slower and deeper as you begin to feel calm and centered with the breath. Practice this technique with this recording.

Video: 15m 11s

A basic mindful body scan means paying attention, on purpose, to the sensations in the body – head to toe. Notice what you feel, and aim to observe with kindness and curiosity. This is a great way to reconnect the mind and the body by listening to what your body needs. This recording will guide you through a mindful scan along with some prompts for relaxation.

Video: 13m 32s

Part body scan, part progressive muscle relaxation, part stretching – this recording will guide you through intentional tension, movement, and relaxation from head to toe. You’re encouraged to use your own comfort and body-intuition to personalize your practice. This is a great exercise for people who prefer to move around over other “sitting still” practices.

Video: 25m 25s

Visualization uses the power of your imagination to engage your body’s relaxation response. This recording will prompt you to create your own mental sanctuary and experience it through all your senses. The details are up to you! The only rule is that what you imagine feels peaceful and pleasant. And, because it exists in your mind, you can visit it any time you need a break!

Video: 17m 43s

A resilience skill designed to help us reset in the middle of a stressful moment. Shift and Stay is a simple technique that, once understood, can be done quickly anytime, anywhere. Watch the video for a full breakdown of this technique, and download the worksheet to identify your best resources, supports, and sources of calm and gratitude.

Video: 9m 58s

This recording is inspired by the Mountain Meditation from Jon Kabat-Zinn. This meditation can help with letting go. It combines your nonjudgmental, mindful awareness with a simple visualization and some grounding to create a sense of steadiness and ease. Download the corresponding handout for a visual reminder of this technique, that you can use anytime you need to center yourself.

Video: 16m 4s

Reflect on things you’re grateful for while reexperiencing the feelings of appreciation and care you have for those good things in this exercise. Gratitude is a powerful positive emotion that helps us shift out of stress in the body, refocus on what’s possible, and reconnect our intentions and actions to hope. There’s no wrong way to practice gratitude! Meditate on it, write it out, speak it aloud, share it with others. Grateful moments, at least a few times per week, make a positive difference.

Video: 16m 29s

Inner ease as a state of “active calm” we feel able to maintain as we move about through our day, even through challenges. When we learn to self-generate this feeling, we are better able to access our most effective responses from a centered mindset of conscious choice and intention. Practice this technique with short or extended recordings.

Video: 13m 40s 

Video: 5m 25s