Stress Management

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---
name: Stress Management
description: Build a personalized stress toolkit covering triggers, in-the-moment interventions, recovery, and prevention.
---

# Stress Management

Note: This is general wellness education, not medical or mental-health treatment. If stress is severe, persistent, or affecting your safety, please contact a licensed professional or a crisis line.

## 1. Identify triggers
Track stress for a week. For each spike, note:
- The situation and time.
- Physical signs (tight chest, shallow breath, clenched jaw).
- Thoughts running through your head.
Patterns reveal whether stress is from workload, relationships, finances, uncertainty, or self-talk.

## 2. Separate controllable from uncontrollable
For each trigger, sort into: things you can change, things you can influence, and things you can only accept. Direct energy to the first two; practice acceptance for the third.

## 3. In-the-moment interventions
Have fast tools ready for acute stress:
- Physiological sigh: two inhales through the nose, one long exhale; repeat for a minute to calm the nervous system.
- Box breathing: inhale 4, hold 4, exhale 4, hold 4.
- Grounding: name 5 things you see, 4 you hear, 3 you feel.
- Brief movement: a short walk discharges stress hormones.… install to load the full skill