10/09/2025
🧘 Quick Stress Relief (in-the-moment)
Deep breathing (e.g., inhale for 4, hold 4, exhale for 6)
Progressive muscle relaxation (tense & release muscle groups)
Grounding techniques (focus on 5 things you see, 4 touch, 3 hear, 2 smell, 1 taste)
Short walk / stretch to release physical tension
Visualization (imagine a calm, safe place)
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🛠️ Long-Term Stress Management
Regular exercise (yoga, walking, swimming, strength training)
Healthy sleep habits (consistent routine, screen-free wind-down)
Balanced nutrition (reduce caffeine, sugar, alcohol)
Mindfulness & meditation (apps like Headspace, Calm, or simple daily practice)
Time management (prioritize, delegate, break tasks into steps)
Journaling (write thoughts or gratitude lists to shift perspective)
Hobbies & creativity (music, art, gardening, cooking—something you enjoy)
💬 Social & Emotional Strategies
Talk it out (friends, family, support groups, or therapist)
Set boundaries (learn to say no, manage commitments)
Positive self-talk (replace “I can’t handle this” with “I’m doing my best”)
Limit media overload (news, social media scrolling)
👉 Tip: Stress isn’t always avoidable, but you can build resilience by combining physical care, mental relaxation, and strong social support.
