This quick reference guide is designed for healthcare assistants working in long-term care and community settings. These simple, practical strategies can be used during your shift to help manage stress, stay grounded, and build resilience — without adding extra time to your day.

1. Breathing resets (anytime, anywhere)

• One-Minute Exhale: Inhale deeply, exhale slowly (longer than the inhale).
• Double Sigh Reset: Inhale, sigh out twice in a row.

2. Quick physical releases

• Shoulder Drop: Roll shoulders up, then drop heavily. Repeat 3x.
• Micro-Stretch: Hands on counter/chair, step back, drop head between arms.
• Palm Press: Press palms together firmly for 5 seconds, then release.

3. Sensory quick-shift tools

• Temperature Reset: Run cold water on wrists or splash face.
• Texture Anchor: Keep a small object (stone, bead, stress ball) in your pocket.
• Scent Reset: Use a calming scent (lavender, citrus) discreetly.

4. In-the-moment mental strategies

• Two-Word Reset: Silently repeat 'I’m safe' or 'I’m steady.'
• Micro-Gratitude: Think of one thing you appreciate in the moment.
• Next Best Step: Ask yourself, 'What’s the very next step?'

5. End-of-shift rituals

• Doorway Breath: Take one slow breath before leaving the building.
• Wash It Away: Imagine stress going down the drain while washing hands.
• Gratitude Lock-In: Recall one positive moment before removing your badge.

My top three strategies to try this week

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