The Stress Resets Deck

Jennifer L. Taitz, PsyD, ABPP

The Stress Resets Card Deck provides readers with 50 scientifically based exercises to manage stress both in the moment and in the long run. Written by Dr. Jennifer L. Taitz, a clinical psychologist who specializes in distress tolerance, all of the techniques are backed by research and proven to bring quick relief. There are stress resets for your mind, body, and behaviour, as well as stress buffers designed to help you build healthy habits. Each card features a WHEN/HOW/WHY format, making it easy to flip through the cards and find the perfect exercise for whatever you're experiencing at the moment.

MIND RESETS Dig your heels in and anchor yourself. Acknowledge your state of mind. Find your wise mind. Sing your thoughts. Radically accept. Name that emotion. Self-validate. Lay out the pros and cons. Bring on the love. Make a pie chart of your life. Catch yourself catastrophizing. Think of emotions as coming in waves. Open yourself up to finding meaning.  BODY RESETS Cool down—literally. Move your body in short, quick bursts. Tense to let go (progressive muscle relaxation). Sigh it out. Inhale for five, exhale for five. Adopt a half smile.  BEHAVIOR RESETS Just . . . STOP. Surf your urges. Take a walk outside. Be your own DJ and get “weightless.” Build a hope kit. Try a social media hiatus. Give yourself a set bedtime. Take one step forward. Do good deeds. Appreciate and lean on the people who want to help.  MIND BUFFERS Untangle yourself from your negative core beliefs. Cope ahead. Carve out time to stress or worry. Try expressive writing. Look for the good. Revisit your beliefs about your emotions. Pursue your life purpose. Take a break from being judgmental. Commit to three minutes of mindfulness.  BODY BUFFERS Give yourself a panic attack to feel less afraid of them. Eat mindfully. Spend less time in bed to improve your sleep. Prioritize an exercise routine. Routinely slow your breathing. Log your substance use.  BEHAVIOR BUFFERS Use a script to make conflict less stressful. Cultivate casual connections. Stick to your plan, not your mood. Do one thing at a time. Approach what you want to avoid. Examine your mistakes to spark lasting change.