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Seven “10-minute” Stress
Relievers
When stress hits, you don’t always have time for a spa day. Here are
seven stress-relieving tactics to help you feel refreshed and
rejuvenated in under 10 minutes.
Meditate for
10 minutes1
Meditate for 10
minutes
Sit with your spine straight against the back of
your chair, palms resting on your thighs.
Set a timer on your phone for 10 minutes.
 Take deep breaths, focusing on the air that
enters and exists your lungs.
 If you feel your mind wander, bring your thoughts
back to the present.
Take a walk
around the
block2
Take a walk around
the block
 Exercise releases endorphins which are
proven to help relieve stress.
 Block off time on your calendar so your team
knows you are away.
 Keep your chin up and spine straight.
 Enjoy the change of scenery.
v
3
Grab a cup
of coffee or
tea
Grab a cup of coffee
or tea
 Sitting for more than 9 hours isn’t great for
your health. Walking to a coffee shop is a
good way to break up your day.
 Try to avoid sugary drinks as they may
cause you to crash.
 Caffeine may help you feel more alert and
focused.
4 Stretch your
limbs
Stretch your limbs
 A change of scenery does wonders for your
attitude. For example, you can walk to a
nearby park.
 Stretching helps to relieve muscle tension, a
common symptom of stress.
 Here is a great video that shows you how to
stretch your entire body in under 10 minutes!
http://bit.ly/1ALXpIA
v
5
Wait in line
for Boba tea
(a Jhana
favorite!)
Wait in line for
Boba tea
 Boba tea is very popular in San Francisco. If
it's not your thing, challenge yourself to find
the trendiest drink in your neighborhood.
 You can go by yourself or grab a co -worker.
 Give someone in line or the barista a
compliment and a smile. Making someone else
feel good can do wonders for your mood.
6
Eat a piece
of dark
chocolate
 You can either keep a weekly stash of dark
chocolate in your desk drawer or use this craving
to walk to a close-by convenience store.
 Dark chocolate has antioxidants. It also may help
to improve blood flow and lower blood pressure.
 Chocolate lowers stress hormones, too. Science
says so! http://www.livescience.com/7974-
chocolate-reduces-stress-study-finds.html
v
Eat a piece of dark
chocolate
7
Listen to a
favorite
song or two
Listen to your
favorite song or two
 Be polite to your coworkers! Make sure to plug
in your headphones.
 Listening to music has a calming effect on our
minds and bodies.
 It’s a good idea to create and save a stress
relieving playlist that you know will help you
focus on positive things.
For more tips on stress
management as well as tips on
management in general, visit our
blog, greatmanager.co.
At Jhana we believe that everyone
deserves a great manager.
We help thousands of first-level
managers in over 25 countries build
the skills that they need to become
more effective and engaging leaders.
Learn more at jhana.com

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Seven "10 minute" Stress Relievers

  • 2. When stress hits, you don’t always have time for a spa day. Here are seven stress-relieving tactics to help you feel refreshed and rejuvenated in under 10 minutes.
  • 4. Meditate for 10 minutes Sit with your spine straight against the back of your chair, palms resting on your thighs. Set a timer on your phone for 10 minutes.  Take deep breaths, focusing on the air that enters and exists your lungs.  If you feel your mind wander, bring your thoughts back to the present.
  • 5. Take a walk around the block2
  • 6. Take a walk around the block  Exercise releases endorphins which are proven to help relieve stress.  Block off time on your calendar so your team knows you are away.  Keep your chin up and spine straight.  Enjoy the change of scenery. v
  • 7. 3 Grab a cup of coffee or tea
  • 8. Grab a cup of coffee or tea  Sitting for more than 9 hours isn’t great for your health. Walking to a coffee shop is a good way to break up your day.  Try to avoid sugary drinks as they may cause you to crash.  Caffeine may help you feel more alert and focused.
  • 10. Stretch your limbs  A change of scenery does wonders for your attitude. For example, you can walk to a nearby park.  Stretching helps to relieve muscle tension, a common symptom of stress.  Here is a great video that shows you how to stretch your entire body in under 10 minutes! http://bit.ly/1ALXpIA v
  • 11. 5 Wait in line for Boba tea (a Jhana favorite!)
  • 12. Wait in line for Boba tea  Boba tea is very popular in San Francisco. If it's not your thing, challenge yourself to find the trendiest drink in your neighborhood.  You can go by yourself or grab a co -worker.  Give someone in line or the barista a compliment and a smile. Making someone else feel good can do wonders for your mood.
  • 13. 6 Eat a piece of dark chocolate
  • 14.  You can either keep a weekly stash of dark chocolate in your desk drawer or use this craving to walk to a close-by convenience store.  Dark chocolate has antioxidants. It also may help to improve blood flow and lower blood pressure.  Chocolate lowers stress hormones, too. Science says so! http://www.livescience.com/7974- chocolate-reduces-stress-study-finds.html v Eat a piece of dark chocolate
  • 16. Listen to your favorite song or two  Be polite to your coworkers! Make sure to plug in your headphones.  Listening to music has a calming effect on our minds and bodies.  It’s a good idea to create and save a stress relieving playlist that you know will help you focus on positive things.
  • 17. For more tips on stress management as well as tips on management in general, visit our blog, greatmanager.co.
  • 18. At Jhana we believe that everyone deserves a great manager. We help thousands of first-level managers in over 25 countries build the skills that they need to become more effective and engaging leaders. Learn more at jhana.com