STRESS & COPING
5-Minute Reset
Feeling overloaded? Take five minutes to slow things down, reconnect with the present, and decide what comes next.
Start Here
You don’t have to solve everything right now. This short reset is designed to help you pause, notice what is happening, and give your brain a little room before taking your next step.
1. Stop for a moment
Put down what you’re doing if you can. Let your shoulders drop. Give yourself permission to pause for just a few minutes.
2. Breathe slowly
Breathe in slowly through your nose, then breathe out a little longer than you breathed in. Repeat several times without forcing it.
3. Notice what’s happening
Ask yourself: What am I feeling? What am I thinking about? What does my body need right now?
4. Ground yourself
Look around and notice something you can see, hear, feel, and touch. Bring your attention back to where you are right now.
5. Choose one next step
Don’t solve the whole day. Ask: What is one helpful thing I can do next? Make a call, drink some water, take a short walk, write something down, or simply return to the task in front of you.
Try this question
“What do I need right now — and what is one small thing I can actually do?”
Want a printable copy?
Keep this tool at your desk, in your bag, or somewhere you’ll see it when stress starts building.
Print the 5-Minute Reset →