The STAR technique is a mindfulness exercise that can be done in 1 minute to help reduce stress levels throughout the day. It involves asking yourself how you are feeling, taking 3 deep breaths, and returning to a calmer state. Integrating STAR into the day by setting reminders at times like 11:30, 15:30, and 20:30 allows you to do a mini check-in and gradually decrease stress levels over time.

2. The STAR technique will allow you to take the
time to check in with yourself gradually
throughout the day.
STAR will help you bring your stress levels down
gradually as the day goes along: this way stress
doesn't accumulate to the excessive levels where
our cortisol levels are high and our mind is racing
at the end of the day. These two factors often
prevent us from getting to sleep and staying
asleep - despite being worn out!
STAR
And it only takes 1 minute !

3. I've borrowed the technique from
mindfulness instructor Mitra Manesh! I'll
explain the technique and then suggest how
to integrate it into your day. It's super simple.
Here goes!
THE STAR TECHNIQUE
You can remember the technique through the
acronym STAR and you can do it wherever
you find yourself: in a meeting, on the bus, on
zoom, studying...

4. S
T
A
R
mile whether a false or a real smile, the
physiological response is similar,
releasing positive & relaxing hormones.
Try it and see!
sk yourself how you are doing (stressed,
worried, ok, annoyed?...)
ake 3 deep and slow breaths
eturn to a calmer state. how? what works best
for you. Breathing for a minute? A quick
walk around the office to get some tea,
chatting with colleagues?

5. How to integrate the STAR
technique into your day
Add a peaceful gong chime on
your phone to remind you at
11:30, 15:30 & 20:30, or
whatever times suit you best
Take just a minute each time to
go through the STAR technique
Within a few days you'll be
enjoying this mini check-in
and you'll notice your stress
levels gradually decrease