Quick Starter: Stress
Educational information only — not a diagnosis or medical advice.
What it is
The body’s response to pressure or demands. Short bursts can be normal; ongoing stress can affect wellbeing.
Possible signs
- Irritability or feeling overwhelmed
- Headaches, muscle tension or stomach upset
- Racing thoughts; sleep difficulties
- Withdrawing or increased use of quick “coping” habits
Trusted resources
Use this site for Stress
- Do a 60-second reset whenever you notice tension building.
- Use Box Breathing during transitions (before meetings, after driving).
- Save a PDF card and pin it where you’ll see it.
Progress (local only)
Sessions: 0
Minutes: 0
Last used: —
00:00
Stress — Reset & Prioritise
Channel stress into clarity with breath control, prioritisation and boundaries. Educational only; not medical advice.
Box breathing 4‑4‑4‑4
Eisenhower triage
- Do: urgent & important (today).
- Schedule: important, not urgent.
- Delegate: urgent, not important.
- Drop: neither.
Boundaries
- Default 25–50 min focus blocks with short breaks.
- Turn off badges/pop‑ups except critical channels.
- Write “no” scripts: “Not this week; I can help next Tuesday.”
Evidence & UK resources
- NHS Inform — Breathing & relaxation
- NHS Talking Therapies Manual (stepped care)
- NHS — Talking therapies (self‑referral)
- Mind — Mental health helplines
- Acas — Reasonable adjustments (neurodiversity)
Emergency & urgent help (UK)
If you are at immediate risk of harming yourself or someone else, call 999 or go to A&E. For urgent mental health support call NHS 111 (select the mental health option). You can talk 24/7 to Samaritans on 116 123 (free). This site is educational and is not medical advice.
Box Breathing 4‑4‑4‑4
Inhale 4s • Hold 4s • Exhale 4s • Hold 4s. Do 4 rounds for a rapid reset. Keep shoulders soft.