Stress management

Act on what puts you under pressure

Write down what weighs on you the most, then a concrete action within your reach: clarifying a deadline, asking for help, cutting out a task or removing an unnecessary commitment. If you're mulling over a long list of problems, just choose the next step. You don’t need to resolve the entire situation today to start reducing the load.

Five minutes of breathing

Sit down and breathe at a steady pace: inhale for four seconds, then exhale for six seconds, without holding any air. Repeat for five minutes with usual-sized breaths, rather than filling the lungs to capacity. The count serves as a benchmark; adapt it if this pace is not comfortable. Try this time after work or before your evening routine.

Get back to what you're doing

When a thought loops, name it: “I’m worrying about this deadline.” Then look at your surroundings, feel your feet on the ground and take a specific action again. This way of bringing attention back to the present helps you get out of rumination and participate in what you are really doing.

Keeping the Basics Even During a Busy Time

Maintain a regular waking time, opportunities to go out and a physical activity that you love. A walk, a sports session or a moment with a loved one can become appointments during the week. Plan a short version of your habits for busy days, so you don't abandon sleep, meals and care as soon as the pressure mounts.

Keep it simple and stick to the routine

Choose a fixed time for breathing and action on the source of stress, then observe what helps you recover. If stress continues to block your sleep or your daily life, support can help work on the causes and recurring reactions. Daily actions remain useful, but you can also seek appropriate support.