A five-day self-care challenge chart focusing on stress management, with daily activities such as taking a 30-minute nap, complimenting someone, watching a stress break video, putting the phone on do not disturb, and taking a bath or shower, set against a soft pastel background.
Diagram of a pitched roof with complex framing, showing rafters, collar ties, and a ridge beam

Issued September 2022; updated October 2025

A five-day self-care challenge chart focused on stress management, with daily tasks including watching a stress break video, rearranging items, sending an appreciation message, doing a yoga pose with eyes closed, and drinking extra water.
A colorful table outlining a ten-day self-care challenge focused on stress management, with daily activities such as making a to-do list, reflecting on gratitude, and unplugging electronics.
A colorful infographic titled "Ten Day Self Care Challenge: Stress Management", with a 10-day plan for stress relief activities. Each day has a specific activity, such as trying a new meal, watching an affirmation video, calling someone, doing something nice, dressing up, saying out loud three things you love about yourself, and more. The background features a purple and blue watercolor pattern.

  • 1. Aromatherapy

    2. Bake Something

    3. Bike Ride

    4. Call a loved one

    5. Clean / Organize / Declutter

    6. Crossword puzzle

    7. Deep Breathing

    8. Exercise

    9. Eat Healthier meals

    10. Gardening

    11. Hugs

    12. Journaling

    13. Join an intramural team

    14. Listen to music

    15. Listen to a podcast

    16. Make plans with a friend

    17. Mindful Meditation

    18. Painting or drawing

    19. Play with an animal/pet

    20. Play with a child

    21. Praying

    22. Read a book

    23. Redecorate / Rearrange an area in your home

    24. Social Supports

    25. Sudoku

    26. Try a dance class

    27. Take a nap

    28. Walking

    29. Watch a funny show

    30. Yoga / Stretching

  • * Aches and pains, particularly muscle tension

    * Anxiety and panic attacks

    * Changes in sleeping habits, Insomnia, or difficulty staying asleep

    * Constant fatigue

    * Depression

    * Diarrhea and constipation / digestive issues

    * Difficulty concentrating

    * Difficulty relaxing

    * Eating more or less than usual

    * Feelings of nausea or dizziness

    * Headaches

    * Irritability or having a short temper

    * Loss of sex drive

    * Low self-esteem

    * Mood swings or unexpected changes in mood

    * New or heightened obsessive/compulsive behavior

    * Using alcohol, tobacco, or illegal drugs to relax

  • * Diabetes

    * Depression

    * High blood pressure

    * Heart disease

    * Obesity

    * Stroke

  • It is recommended to speak with a doctor or licensed mental health professional if you notice:

    * Changes in your eating or sleeping habits, such as insomnia or loss of appetite

    * Headaches, nausea, or vomiting

    * Chest pains

    * Dizziness

    * Shortness of breath or hyperventilation

    * Racing heartbeat

    * Feelings of depression 

    * Anxiety

    * Suicidal thoughts

    * A decline in your performance at work 

    * Deterioration in your relationships with loved ones

Stress FAQs

Handwritten text on a black background that says 'Daily Affirmations' in different fonts.
Black background with white text that reads 'Breathing BREAK', with 'Breathing' in cursive and 'BREAK' in bold uppercase letters.

Top 10 Stretches/Poses to Alleviate Stress

A woman practicing yoga in a child's pose position on a light-colored floor in a studio.
Woman in workout clothes performing yoga stretch on mat in bright room with large windows
A woman doing a yoga pose on a blue mat in a living room with a gray sofa and brick wall.
Woman sitting cross-legged on yoga mat, meditating in a bright, modern living room with a sofa and a desk with a computer.
Three women doing yoga in a bright studio, sitting on mats with their legs extended and hands reaching towards their toes, smiling at the camera.
A woman practicing supine twist yoga pose on a mat in a cozy room with houseplants and yoga accessories.
Woman lying on her back with legs up against the wall in a yoga pose
Man sitting cross-legged on a yoga mat in a room, with a vase of flowers on a stand and a gray ottoman nearby.
A woman practicing yoga on a wooden deck by the beach, performing the camel pose with a backdrop of the ocean and sky.
A woman practicing yoga indoors, holding her feet while lying on her back on a mat in front of a window with blinds. There is a potted plant on the right side.
An aerial view of a mountain and a cave opening with a lake at the bottom.

The following free test helps you to understand more about yourself as it pertains to your career, relationships, and personal growth.

Click Here to Take the Free 16 Personalities Test
Illustration of 16 personality types, each with a cartoon character and description, including Architect, Logician, Commander, Debater, Advocate, Mediator, Protagonist, Campaigner, Logistician, Defender, Executive, Consul, Virtuoso, Adventurer, Entrepreneur, Entertainer.
Enneagram test diagram with numbered points and personality traits such as Perfectionist, Helper, Achiever, Individualist, Thinker, Loyal Guardian, Optimist, Challenger, Mediator, and Protector connected by lines.
Click Here to Take the Free Enneagram Test
Close-up of a white snowflake on a black background.

This app allows you to add tasks you need to complete during your work day, set a timer, and implement scheduled breaks.

Learn more
A QR code with a dinosaur icon in the center.
Screenshot of Pomofocus timer set for 25 minutes with a red background, showing options for Pomodoro, Short Break, and Long Break, and a start button.
Text image with the phrase 'Reducing Workplace Stress' in white and black letters on a black background.

Check out this three minute video about ways to reduce workplace stress.

Colorful watercolor background with a blue circle and white text in the top left corner that says 'Quick Tips.' The main text reads '10 Ways to Reduce Stress,' followed by a list of tips numbered 1 to 10, written in black with some words highlighted in purple or blue on a semi-transparent gray background.
Better Health logo with the slogan 'every mind matters' on a yellow background.

General Resources

Answer five simple questions to get your personalized mental health action plan.

Logo with the word 'Samaritans' in white letters on a green background.
Learn more

If you need to talk to someone about your stress, this resource is open 24/7

Learn more
Logo of Healthy Minds Innovations with the text in blue on a white background.

This is an app that helps you learn skills and improve your wellbeing

Learn more
Icon of a clock with a check mark and the words 'Sleep Cycle'.

This is an app to help reduce stress bu tracking your sleep and understanding patterns related to sleep.

Learn more
Logo for 988 Suicide & Crisis Lifeline with white text on a dark blue background.

If you are experiencing mental health-related distress or are worried about a loved one who may need crisis support, the crisis line is available 24/7.

Learn more
Explore LIVE CAMS logo with white text and a green background.

Watch live videos of animals ranging from aquatic to land animals

Learn more
Logo of the American Heart Association featuring a red heart with a torch and flame.

This site offers stress management resources.

Learn more
The image features the word 'happify' in black lowercase letters on a white background.

These are resources to overcome negative thinking patterns

Learn more
UCLA Health logo with a blue square containing white text 'UCLA' and black text 'Health' next to it.

The UCLA Mindful Awareness Research Center has weekly podcasts covering a variety of topics related to mental health, including self-compassion and coping with anxiety.

Learn more
Insight Timer logo with a green textured background

This is an app that includes meditation, helpful articles, and ways to find a therapist.

Learn more

Specific Resources

The word "BEAM" written in bold letters with a gradient color transition from orange at the top to blue at the bottom on a white background.

Black Emotional and Mental Health Collective. They have local events in the California area and also offer virtual workshops.

Learn more
Logo of the National Alliance for Hispanic Health with blue and green interconnected squares and the website www.healthyamericas.org

There are specific resources for this ethic group.

Learn more
Logo for Asian Mental Health Collective featuring a pink and teal lotus flower and the organization name.

There are specific resources for this ethic group.

Learn more
Text on a pink background that reads "Therapy for Black Girls."

There are specific resources for this ethic group.

Learn more
Logo for Minority Psychology Network featuring a hand-drawn tree and the organization name.

They have virtual and local events and are based out of California.

Learn more
Graphic advertisement with text asking if seeking a free consultation, with a call to action button to click for Ezrah. The background is black with white specks resembling stars, and there is an illustration of two people at a table discussing business data and charts.