What would help right now?
Choose a pathway based on what you need today. If you're short on time, look for the time listed with each activity. Many practices take five minutes or less.
Stress Management Tools
Practical ways to support your body and mind during stress.
Breathing exercises
Quick practices to help calm the body's stress response.
- 1-minute box breathing video
- 2-minute breathing video
- Cyclic Sighing
- 2-Minute Breathe Awareness Meditation
- 3- Minute practice by Dorsey Standish – Mastermind Meditate
- Dr. Andrew Weil, MD 4-7-8 Breathing Exercise
- 7 breathing exercises for the body and mind
- Belly Breathing with Dora - Headspace YouTube
- Box Breathing with Dora - Headspace YouTube
- Extended Exhale with Dora - Headspace YouTube
Relaxation
Release tension and promote a sense of calm.
Movement
Get your body moving to reduce stress and boost your mood.
Mood Boosters
Simple strategies to help create calm and improve your mood.
- Listening to calming music: Deep relaxing music
- Spending time in nature: Nature well-being video
- Journaling: 15 prompts to help you release stress
- Connecting with friends or pets
Mindfulness
Learn to pause, notice, and respond with greater awareness.
The S.T.O.P Technique
20 ways to pause during the day
Meditations
Breathing and focused attention
Build awareness and focus on the present moment.
Body scan
Notice sensations in the body.
Mindful movement
Self-compassion
Cultivate kindness for yourself and others.
Build your practice
Take the next step with programs, apps, trainings and more.
Mindfulness-Based Stress Reduction
Learn about the evidence-based 8-week program.
Apps
Explore recommended mindfulness and meditation apps such as Insight Timer, Calm, Headspace App, Headspace on Netflix, Headspace YouTube Channel.
Trainings
Find online courses and guided programs such as 40-Day Online Mindfulness Meditation with Tara Brach and Jack Kornfield and Mindfulness Based Stress Reduction Program with Palouse Mindfulness.
Research and trusted resources
Explore additional resources from Mindful, American Psychological Association, and the Center for Mindfulness.
Get Additional Support
You don't have to do this alone.
UI Employee Assistance Program
Confidential counseling and support when stress is significantly affecting your mental health and well-being.
Health Coach Service
Get one-on-one or group-based support for identify stress management strategies and building practices that fit your life.