Stress Management Toolbox: Resources for Resilience & Peak Performance
From Director of Health Alex Maples
What is Resourcing?
Resourcing refers to the conscious, proactive practices and tools you choose to engage before stress hits, so that when pressure builds, you’re already equipped to stay focused, calm, and effective, rather than defaulting to unconscious or reactive coping.
Proactive rather than reactive: You activate these strategies on your own schedule (through daily habits, pre-meeting rituals, or mid-day resets) not just when you feel overwhelmed.
Resource = Any habit, technique, or external aid that reliably shifts your mental or physiological state toward greater resilience and clarity. Examples include box breathing, a short walk, a gratitude practice, listening to a song you enjoy, or a quick check-in with a friend.
Conscious engagement: You intentionally choose and practice your resources, so they become accessible tools under pressure, rather than relying on autopilot behaviors that may be less productive or even harmful.
Preventative mindset: The goal is to keep your nervous system — and your attention — in the zone before stress escalates, minimizing burnout and helping you perform at your best with more consistency.
Proactive vs. Compulsive Coping
Proactive coping strategies (e.g., movement breaks, meditation, social connections, structured breathing) help build resilience and keep us centered under everyday stress.
We all have compulsive coping strategies (e.g., comfort eating, alcohol, excessive screen time). These aren't inherently "bad," but they're typically less effective in the long run and can become problematic if overused.
The goal isn't to eliminate compulsive strategies completely; instead, by proactively using healthier coping mechanisms daily, we reduce our dependence on these compulsive tools.
When we reserve compulsive coping behaviors for rare, intense bouts of stress, they remain effective as short-term emergency measures. However, constant reliance on them dulls their effectiveness and often leads to increased use, which can negatively impact well-being and productivity.
Stress Management Portfolio: Time-Based Strategy Categories
Think of your strategies like tools in a first aid kit — some help in the moment, some help over the course of the day or week, and some are long-term investments in resilience. When you build your portfolio, try to include options across all three time scales:
Quick Strategies (0–2 minutes)
In-the-moment resets for when stress spikes or focus wavers.
Examples:
Physiological sigh (two quick inhales, long exhale)
Box breathing (4–4–4–4)
Cold water on face or hands
30-second gratitude reset
Power pose/posture reset
Favorite playlist or calming scent
Stepping outside for 1–2 minutes of fresh air
Mid-Range Strategies (5–20 minutes)
Mini recharges that help you reset and refocus during the day.
Examples:
Short walk, ideally outside
Talking with a trusted colleague or friend
Body scan or guided mindfulness
Journaling or brain-dump
Stretch session or mobility flow
Intentional snack/lunch break with no screens
Focused breathwork or yoga nidra
Long-Term Strategies (Weekly to Monthly)
Practices that build your stress buffer over time and keep your nervous system resilient.
Examples:
Regular strength training or yoga
Therapy, coaching, or group support
Nature trips or tech-free retreats
Weekly sabbath/digital detox
Vacations or intentional rest days
Hobbies that bring joy or flow (painting, biking, cooking)
Practicing saying “no” or setting better boundaries
