Unwind your mind with the Stress Relief Toolkit Unwind your mind with the Stress Relief Toolkit
Centr Team
05 May 2024
Stress is everywhere, and it’s bad news for your health. But there is some good news – you can train your brain to stress less and relax more.
Unlock your Stress Relief Toolkit to find your calm in an instant and build resilience over time.
From a guided non-sleep deep rest session to an emotional weather report, these quick relaxation techniques are designed to slot easily into your day. Simply tune in, turn up the volume and turn down your stress levels.
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What’s in your Stress Relief Toolkit?
Stress isn’t one size fits all. We’ve filled this kit with tools that tackle stress from many different angles, using a variety of techniques, so you can find what works for you.
We also know that stress can strike at any time, which is why these audio tools are short and easy to use anywhere. Need a quick stress buster at your desk? We’ve got you.
While they offer instant relief, these tools will also help you build stress resilience over time – so you’re better able to handle whatever comes your way. Remember, the more you use them, the more effective they’ll be. Save your favorites from the toolkit below, so they’re at hand whenever you need them.
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1. Full-body release
When your body feels like a battlefield, use progressive relaxation to identify and release tension – muscle by muscle.
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2. Before bed routine
Managing stress starts with good sleep. Use this audio tool to build a relaxing pre-bed routine that will calm your mind before your head hits the pillow.
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3. Emotional weather report
Stormy weather incoming! Learn how to create an emotional weather forecast – observing and gathering information about your feelings before you react.
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4. Step outside
Slip on your headphones and take this one outside – where connecting to the natural environment can help you let go of internal worries and relax.
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5. Tidy space, tidy mind
Struggling to think straight or overcome procrastination? Hit play on this guided audio tool to declutter your surroundings and clear your mind.
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6. Release your tension centers
Simple, mindful stretching exercises you can do anywhere to reduce tension in your face, next and shoulders… and relax your mind.
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7. Self-talk for cynics
Silence your inner critic with positive self-talk designed for people who don’t believe in that kind of stuff. (Sound familiar?) We’ve kept it pragmatic, affirmation doesn’t work if the stuff you're saying feels out of touch.
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8. Vagus nerve reset
If you struggle with overthinking, you probably already know that it’s impossible to think your way out of stress. This quick set of exercises is designed to tap into your body's calm control center: the vagus nerve. It helps to regulate heart rate and breathing – key factors in controlling stress.
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9. SOS breathing
A simple hand-tracing exercise to relax your nervous system and interrupt the cycle of overthinking.
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10. Eat with intention
Improve your mood with an audio tool designed to help you mindfully enjoy what you’re eating. We’ve even got the perfect snack suggestion to use it with.
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11. Non-sleep deep rest (NSDR)
Is this the most refreshed you can get without going to sleep? This technique uses body awareness and breathing to deliver a seriously deep state of relaxation.
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12. Hum for calm
Feel yourself spiraling? Send your nervous system the signal to chill out with the vibrational, vagus-nerve-stimulating power of humming.
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13. Let your thoughts go
When your brain feels crowded, this visualization exercise will help you harness cognitive defusion – observing thoughts instead of getting caught up in them – to let go of stressful thoughts.
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14. Observe your space
A simple observation exercise that can be done anywhere to interrupt the fight-or-flight response and remind your mind and body that you are safe.
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15. Journal your thoughts
Unload, find a new perspective and channel your ‘worry time’ with a session that will teach you how to get the most out of journaling.
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16. Inhale, sip, sigh
If you need to chill out fast, this breathing technique (which lowers heart rate and blood pressure) is for you.
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17. 3-minute guided cold plunge
Heard about the benefits of cold therapy, but don’t think you can handle the icy temperatures? Take the plunge and tap into your mental strength with the support of this guided breathwork session.
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18. Tap to relax
Many people find tapping incredibly soothing. We’ll help you tap into it (see what we did there?) by targeting key acupressure points to create calm.
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19. Facial massage
Hit play for a DIY spa day – massaging away strain and promoting circulation in tension hotspots like your brows, temple and jaw.
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20. Dial down your stress
When stress has you feeling flustered and tense, use this meditation to scan your body for tension and cool your emotional temperature.
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21. Calm your commute
Tough day at the office? Leave stress at work and transition into your after-work routine by hitting play on this meditation on the commute home.
