Minute 0 to 2: arrive
Put both feet somewhere supported if that is comfortable, silence one avoidable notification and name the next ten minutes as a pause. If sitting still is uncomfortable, stand or move gently instead.
Minute 2 to 5: slow the pace
Let your breathing stay comfortable and unforced. You might lengthen the exhale slightly or simply notice several breaths. NCCIH includes slow, deep breathing among relaxation techniques, but no single method suits everyone. Stop if you feel dizzy, breathless or distressed.
Minute 5 to 7: release one point of effort
Unclench your jaw, lower your shoulders or soften your hands. Choose one area rather than scanning for everything that feels tense.
Minute 7 to 9: choose one next action
- Write the next task on paper.
- Send one necessary message.
- Fill a glass of water.
- Decide what can wait.
- Ask for help or renegotiate a deadline where that is possible.
Minute 9 to 10: re-enter the day
Return to one task rather than trying to solve the whole day at once. The reset is optional and is not a substitute for mental-health care, medical advice, rest, workplace support or emergency help.
Sources and further reading
Sources support the linked sections. This page is published general information, not clinical advice, diagnosis or treatment, and it has not been clinically reviewed.
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