Stress Relief

Record stress events as they happen or reflect at the end of your day.

• Intensity level (1-10)
• What triggered it
• Physical symptoms
• Context (work, personal, health, etc)

Identify Triggers

Find patterns in what's causing stress without judgment.

• Most common triggers this week
• Time-of-day patterns
• Situations that escalate stress most
• Recurring vs. one-time stressors

Decompress

Guided recovery after high-stress periods.

• Progressive wind-down sequences
• Boundary-setting reminders
• Post-stress reflection prompts
• Recovery mode activation

Review Patterns

Weekly insights on your stress landscape.

• Stress trend (up/down/stable)
• Top 3 triggers this week
• Improvement areas to focus on
• Recovery success rate

Techniques

Breathing - 4-7-8 technique: Inhale for 4 counts, hold for 7, exhale for 8. Signals your nervous system to calm down.

Progressive Muscle Relaxation - Tense and release muscle groups from toes to head. Takes 2 minutes, breaks the stress cycle physically.

Quick Walks - 5 minutes outside or around your space. Movement + fresh air reset cortisol levels fast.

Brain Dump - Write everything on your mind without filtering. Gets it out of your head and onto a page where you can process it.

Boundaries - Say no to non-essential tasks during high-stress periods. Protect your capacity before it's gone.

Tips

• Start small - One technique is better than none. Master breathing first, add others later.
• Log consistently - Even 30 seconds of note-taking reveals patterns you can't see in real time.
• Use triggers as alerts - If you notice escalating stress, shift to quick relief before it compounds.
• Recovery is active - Don't wait to feel better; use decompression tools to actively lower stress.
• All data stays local on your machine - No cloud syncing, no external servers. Your stress patterns are yours alone.

If You're in Crisis

This skill is not a substitute for professional help.

• 988 (Suicide & Crisis Lifeline)
• Text HOME to 741741 (Crisis Text Line)

If you're in immediate danger, call emergency services (911 in the US).