8 Stress Relief Ideas in a Bullet Journal

Today, I will be talking about my favourite 8 stress relief ideas and creating a layout in my bullet journal to capture them. For 2024, I wanted to create more layouts in my health and wellness journal and just be better about using it more. My last layout was my tea time layout which was so fun to put together. Today, I am sharing some stress relief ideas. I wanted to focus on stress relief ideas that are centred around sitting at your desk. One of the ideas is to take a walk, but the rest could easily be done without leaving your desk. This was my focus since it’s not always practical to throw down some yoga in the office.

Another more impractical (for the office) stress relief idea is to do something creative. This is probably my primary stress relief tool but I don’t get to be creative as often as I would like. So I put this layout together, getting creative with stamps and coloured distress oxide inks. You can follow along with the video here, but otherwise, let’s get into those stress relief ideas.

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Layout Supplies

8 Stress Relief Ideas

Take a Timeout

This is the only idea where you leave your desk. Sometimes, a 5 to 10 minute reset away from your desk is critical. When I used to work in a traditional office, grabbing a coffee from the break room was the perfect time out. Nowadays, I pop down to the kitchen to grab a lemon or peppermint tea which is a doubly good stress relieving activity.

Deep Belly Breathing

Take slow, deep breaths, filling your belly with air, and releasing a slow exhale. It also helps to reduce shallow breathing, which is common during times of stress, and encourages a sense of calmness and well-being.

Practice Grounding Techniques


Grounding technique is using your five senses (seeing, hearing, touching, tasting, and smelling) to focus on what’s happening around you right in that moment. (Maybe not taste unless you have a drink or a treat in front of you. Can’t imagine licking my stapler but NO judgement for smelling new notebooks!) This technique helps bring your attention to the present, helping your brain to refocus on what’s directly in front of you, helping reduce anxiety.

Take Action

Pivot to a task that you have some control over. Completing a task that you can control, helps you to regain your confidence and, well, sense of control, over a situation.

8 Stress Relief Ideas in a Bullet Journal

Progressive Muscle Relaxation

Starting from your toes, and focusing on one section at a time while working your way up to your head, tense and relax each part of your body. Doing so helps relieve physical tension all over your body. I used to practice this technique all the time in University. It does take some practice but can work so well as a stress relieving technique.

Repeat Calming Self-Talk

By focusing in calming self talk, (i.e. this is only temporary, this is an isolated situation), you can help stop negative self-talk and spiralling to make yourself feel that the situation is worse than it actually is.

Chewing Gum

This is currently my primary form of stress relief. I carry most of my tension in my jaw. By chewing gum, I am able to stop the tension from building in my jaw and giving me a headache. It also gives my mouth something to do and helps prevent snacking as a coping mechanism.

Practice Visualization

This one is probably the hardest and needs the most practice. Close your eyes and visualize a calming scene, or a time when you were happy and calm. Again, as an athlete, I used to practice visualization all the time. If gets easier the more you practice. And you may feel silly at first but the benefits far outweigh feeling silly at the beginning.

Stress Relief 101

Wrapping things up, stress relief shouldn’t be an unattainable luxury, it’s a necessity in our busy lives. So, I’ve shared my top 8 stress relief ideas in a bullet journal layout, all perfect for when you’re stuck at your desk/office. From taking a timeout to visualizing your happy place, these are easy ways to help manage stress – all in a pretty journaling layout for easy reference. Let me know what your favourite stress relief ideas are and let’s make self-care a top priority.

Until next time!

Health and Wellness Journaling

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