We often use our phones to distract us from challenging moments, but this often leaves us more stressed and more disconnected from what matters most. Allow yourself a moment to turn inward instead and focus on your breathing.

Learning how to listen to your own particular signals is an important way to guide your microbreaks throughout your day or your shift. Common signals include rapid heart rate, strong negative feelings, difficulty thinking clearly, unnecessary risk taking, and social conflicts. When you notice your signal, take a brief pause to reset so you can be your best at helping others.

Start with a negative feeling and reframe it in your favor. For example, if you frequently feel judged (by yourself or others) for falling behind or not measuring up somehow, try: I am able to do everything that needs to be done. If you often feel overwhelmed or stressed, try: I am enough.

Studies have found that pathologizing your responses by viewing them as “something wrong with you for reacting so strongly” actually increases your anxiety. Instead, say something to yourself like, “You are going through a crisis, and you are reacting in a normal way to an abnormal situation.”

Conscious breathing activates our parasympathetic nervous system, which is responsible for lowering cortisol and overall stress level.

If you’re feeling stressed and burned out, visualizing something positive can help re-activate the reward centers in your brain. Research has found that visualization can be as powerful a tool in reinforcing brain plasticity and building new neural pathways as the activity itself.

We often use our phones to distract us from challenging moments, but this often leaves us more stressed and more disconnected from what matters most. Allow yourself a moment to turn inward instead and focus on your breathing.

Learning how to listen to your own particular signals is an important way to guide your microbreaks throughout your day or your shift. Common signals include rapid heart rate, strong negative feelings, difficulty thinking clearly, unnecessary risk taking, and social conflicts. When you notice your signal, take a brief pause to reset so you can be your best at helping others.

Start with a negative feeling and reframe it in your favor. For example, if you frequently feel judged (by yourself or others) for falling behind or not measuring up somehow, try: I am able to do everything that needs to be done. If you often feel overwhelmed or stressed, try: I am enough.