Take a Breather
January 28, 2026
Throughout the academic year, it’s easy to stay focused on what’s next without pausing to check in with yourself. Taking a breather doesn’t mean losing momentum. It’s a way to reset, support your wellbeing, and approach your work with more presence and clarity.
Even a few minutes can make a difference. Choose a few small strategies that feels doable right now. Begin by noticing where stress shows up in your body, your thoughts, or your emotions.
Start Here: What Are You Feeling Right Now?
| Does your body feels tense, restless, tired, or numb? Do you feel you need to slow down and calm your body first? | Go to: I feel it in my body |
| Are your thoughts racing, looping, or really self critical? Do you need some clarity or a new way of looking at things? | Go to: I feel stuck in my thoughts |
| Are your feelings heavy, intense, or hard to name? Do you need comfort, space to express yourself, or connection? | Go to: I feel it emotionally |
I feel it in my body
Box Breathing
- Inhale through your nose for 4 seconds
- Hold for 4 seconds
- Exhale slowly through your mouth for 4 seconds
- Pause for 4 seconds
- Repeat as many times as needed to re-center yourself
5-4-3-2-1 Grounding Exercise
- Notice 5 things you see
- Notice 4 things you can touch
- Notice 3 things you can hear
- Notice 2 things you smell
- Notice 1 thing you taste
Progressive Muscle Relaxation (Hands)
- Take a few deep breaths
- Clench your fists tightly for 5-10 seconds
- Release and notice the sensation of relaxation
- Repeat a few times
Tactile Grounding
- Use stress balls, fidget rings, smooth stones, weighted stuffed animals, or textured objects to help you feel calmer
I feel stuck in my thoughts
Coping Self-Talk
- Remind yourself:
- “This is my mind trying to protect me.”
- “The outcome isn’t decided yet - my effort still matters.”
- “I don’t need to be perfect to do well.”
Clouds in the Sky Visualization
- Imagine your thoughts and feelings as clouds drifting across a blue sky
- Observe them coming and going without judging or holding onto them
THINK Acronym
- T – Is it True? (Is there evidence for and against this thought?)
- H– Is it Helpful? (Does this thought help or hinder me?)
- I– Is it Inspiring? (Does it encourage or discourage me?)
- N – Is it Necessary? (Is it something I need to focus on right now?)
- K – Is it Kind? (Would I say this to a friend?)
STOP Skill
- S – Stop: Pause and avoid acting on impulse
- T – Take a breath: Take a few slow, deep breaths to center yourself
- O – Observe: Notice thoughts, emotions, body sensations, and surroundings
- P – Proceed mindfully: Choose what will be most helpful and aligned with your values
I feel it emotionally
Name the Emotion
- Gently label what you’re feeling (e.g., “I feel anxious” or “I feel sad”)
- Remind yourself: “This feeling makes sense right now.”
Express It
- Draw, journal, write poetry, or create art
- Let the emotion move through you rather than staying stuck
- Try this guided self-compassion journaling exercise
Self-Soothing
- Listen to comforting music
- Wrap up in a blanket
- Hold something warm
Connect
- Call or message a trusted friend or family member
- Contact Here2Talk for 24/7 support
- Find Mental Health Care at UBC
Give yourself some time
Taking a moment to pause is a simple but meaningful way to care for yourself. Return to these strategies anytime you need a breather.
