Mindful Practices For Self Care

These practices can provide immediate relief from stress and can be done anywhere and at any time. They help settle anxiety, soothe your nervous system, regulate your emotions, and manage stress.

These practices can be done at the following instances:

1.      When beginning and ending your day

2.     When taking a break or in-between calls

3.     Before, during or after a difficult call or conversation

Calming Breath (Time: 5 minutes)

Step 1: Breathe in gently for 3-6 seconds

Step 2: Breathe out gently for 3-6 seconds

Tips:

• Start with 3-second in-and-out breaths, then build up over time.

• When your attention drifts away, bring it back gently

• Keep your eyes open or closed

• Repeat 3 times

Name the Emotion Noticing (Time: 3 minutes)

This can be practiced when you notice a challenging emotion, name it. Examples: anxiety, anger, frustration, etc.

By labelling challenging emotions you detach yourself from the experience and reduce the impact of these emotions. In a way, that will enable you to make better decisions on how to respond.

3-2-1 Coping Technique (Time: 1-3 minutes)

• 3: Slowly scan the room from left to right and identify 3 things you see.

• 2: Listen to sounds in the room and identify 2 things you can hear.

• 1: Become aware of your body and name 1 sensation or emotion.

Grounding Attention (Time: 1 minute for each activity)

• Sight: Focus on one object on your desk and describe in detail its colour, shape, texture, distance etc.

• Taste/Mouth: Drink a glass of cold water.

• Hands: Rub your hands together or massage your neck, shoulder, arm and thighs.

• Legs: Stretch your legs and feet by rolling your ankles in a circular motion.

• Feet: Feel the pressure of your feet in contact with the floor.

References

Lieberman, M. D., Eisenberger, N. I., Crockett, M. J., Tom, S. M., Pfeifer, J. H., & Way, B. M. (2007). Putting feelings into words: Affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science, 18(5), 421–428. https://doi.org/10.1111/j.1467-9280.2007.01916.x

Lieberman, M. D., Inagaki, T. K., Tabibnia, G., & Crockett, M. J. (2011). Subjective responses to emotional stimuli during labeling, reappraisal, and distraction.Emotion, 11(3), 468–480. https://doi.org/10.1037/a0023503

Creswell, J. D., Way, B. M., Eisenberger, N. I., & Lieberman, M. D. (2007). Neural correlates of dispositional mindfulness during affect labeling. Psychosomatic Medicine, 69(6), 560–565. https://doi.org/10.1097/PSY.0b013e3180f6171f

Streeter, C. C., Gerbarg, P. L., Whitfield, T. H., Owen, L., Johnston, J., Silveri, M. M., Gensler, M., Faulkner, C. L., Mann, C., Wixted, M., Hernon, A. M., Nyer, M. B., Brown, E. R., & Jensen, J. E. (2017). Treatment of Major Depressive Disorder with Iyengar Yoga and Coherent Breathing: A Randomized Controlled Dosing Study. Journal of alternative and complementary medicine (New York, N.Y.), 23(3), 201–207. https://doi.org/10.1089/acm.2016.0140

Gerbarg, P. L., Brown, R. P., Streeter, C. C., Katzman, M., & Vermani, M. (2019). Breath practices for survivor and caregiver stress, depression, and post‑traumatic stress disorder: Connection, co‑regulation, compassion. OBM Integrative and Complementary Medicine, 4(3), Article 045. https://doi.org/10.21926/obm.icm.1903045

Nunes‑Harwitt, M. (2018, April 10). 5‑4‑3‑2‑1 coping technique for anxiety. Behavioral Health Partners Blog. University of Rochester Medical Center. Retrieved July 15, 2025, from https://www.urmc.rochester.edu/behavioral-health-partners/bhp-blog/april-2018/5-4-3-2-1-coping-technique-for-anxiety

Christensen, J. (2023, July 13). 5, 4, 3, 2, 1: Countdown to take control of anxiety. Speaking of Health. Mayo Clinic Health System. Retrieved July 15, 2025, from https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-to-help-ease-anxiety