Anxiety-Reduction TIPS for Children and Adults


    2-Minute Stress Relievers

    Think you can’t possibly take time to decompress? You only need two minutes to:

    • Get up and stretch.
    • Let your mind wander.
    • Look out the window.
    • Draw a doodle.
    • Say no to taking on a new responsibility.
    • Spend time with your pet (or look at a picture of your pet).
    • Compliment yourself.
    • Stop what you’re doing and take a few deep breaths.
    • Acknowledge something you accomplished that day.
    • Share your favorite joke or meme with a friend.

    5-Minute Stress Relievers

    Five minutes is all you need to:

    • Put on your favorite song and sing along.
    • Go chat with someone.
    • Jot down your dream from last night.
    • Hydrate.
    • Take a snack break and eat without distraction.
    • Read or watch something that makes you laugh.
    • Get up and walk around your area.
    • Write down things you’re looking forward to.
    • Instagram or post something that makes you happy.

    10-Minute Stress Relievers

    In the ten minutes it takes to worry about work, school, or relationships, you can give yourself a break. Try these:

    • Write a journal entry or blog post.
    • Call a friend to catch up.
    • Clean off your desk, inbox, or backpack.
    • Find and put on a playlist that makes you want to dance.
    • Catch up on current events.
    • Visit your favorite blog or website and read.
    • Strategize your day. What’s left to to work on? What’s left to look forward to?
    • Get outside.
    • Read the article you keep seeing posted on Facebook.


    (Courtesy of the Maxine Platzer Lynn Women’s Center at UVA)