Calming break activities

Take time to tidy up

How to take this break

Suggested timing: 5 to 15 minutes 

Take some time to tidy your workspace by following these easy steps:

Look at your workspace and separate items into 3 piles:

• What you use regularly
• Things that are not used as often
• Things you don’t need. If you work from home or have permission, you can further sort these into garbage, donation or for sale and deliver each pile to the appropriate place

Why this counts

Creating organized workspaces gives a sense of order and control that positively influences outlook and gives a sense of calm.

Ideas for this activity were contributed by: 

• Vancouver Disability Management Services Office, The Canada Life Assurance Company
• Halifax Disability Management Services Office, The Canada Life Assurance Company

Work together on a puzzle

How to take this break

Take a break to work on solving a puzzle. You can set up a large puzzle for you and your co-workers to work on during break times, then laminate and display the finished puzzle as an ongoing reminder of your teamwork. Virtual workers can use free puzzle apps that offer the option to play alone or with multiple people.  Suggested timing for this break: Up to 15 minutes

Why this counts

This is a great team-building activity that encourages everyone to get up from their desks at break time to refocus on something different from their regular work. 

Ideas for this activity were contributed by: 

• Dr. Owen Garrett, Psychologist
• Active Insights Health Care
• Group Disability Services, The Canada Life Assurance Company

Create an inspiring environment 

How to take this break

Take a break to add posters, art, pictures, gratitude notes, inspirational quotes or other items that inspire you to your work environment. The item(s) you add should be something meaningful and positive that will motivate and inspire you throughout your workday. 

Suggested timing for this break: 1 to 10 minutes

Why this counts

People who take time every day to think about the things that inspire them and that they’re grateful for may be generally happier overall.

Ideas for this activity were contributed by: 

• Liz Gilbert, Health & Wellness Coordinator, Government of Canada
• Michelle Saunders, Workers' Safety and Compensation Commission
• Juliette Fraser, Return to Work & Wellness Coordinator, District of West Vancouver

Inspirational quotes 

How to take this break

To get started, search "inspirational quotes" online and pick your favorite one for the day. Save the quote and share it with your co-workers, family members, or friends. You can also pick one from the list below:

"Believe you can and you're halfway there." — Theodore Roosevelt

"The difference between winning and losing is most often not quitting." — Walt Disney“

Believe in yourself, take on your challenges, dig deep within yourself to conquer fears. Never let anyone bring you down. You got to keep going.” – Chantal Sutherland

Why this counts

Inspirational quotes may help boost morale, make you feel motivated and help you have a more positive outlook for your day.

Ideas for this activity were contributed by: 

• Carla Hanna, Health Promoter, Halton Region Health Dept.
• Dianna Conley, Director, Human Resources, George Derby Centre
• Mary Beth Doyle, EAP Coordinator, Public Service Commission, Gov NL
• Charlene Mo, Workplace Health Consultant, Alberta Health Services

Meditate

How to take this break

There are many different forms of meditation that can help you become calmer, energized and relaxed. Meditation can be done at your desk or with co-workers.

You can do walking, movement, laughing and gazing meditations. Use these movement videos or explore a meditation technique that works for you. 

If you don’t know where to start you can begin with a simple meditation technique that focuses your attention on your breath. First, find a place where you are comfortable and won’t be disturbed. Sit or lie down (whatever is accessible and safe for you), then close your eyes. Concentrate as you take deep, even breaths. You can use one of these breathing or calming videos to guide you if you prefer. While focusing on your breath, try to ignore any distracting thoughts and bring your focus back to each breath you take.

See the series of videos offered by the University Health Network for other stress reduction options.

Suggested timing for this break: 1 to 15 minutes

Why this counts

Meditation helps relax the muscles and reduces stress and tension.

Ideas for this activity were contributed by: 

• Alan Caplan, Inner Odyssey Retreats and Coaching
• Ellis Basevitz, PSB Boisjoli LLP
• Kate Lekas, Health Enhancement Coordinator, City of Vancouver
• Angela Martin, University of Tasmania; Richard Danielson, Laurentian University

Create an office wellness space

How to take this break

Consider approaching your employer about creating a calming environment and space free of phones, computers and other distractions. Include items such as soft lighting, yoga mats, blankets, soft music, books and magazines. This space can be used for employees to get away from their desks and add some peace and relaxation into their day. 

For those working from home or away from the office, you can create a relaxing environment around your workspace by adding calming objects (e.g. candles, fresh flowers or greenery). 

Why this counts

Engaging in activities that calm our minds may help reduce anxiety and help us to function and respond more effectively in difficult or stressful situations.

Ideas for this activity were contributed by: 

• Deborah Carmichael, Health & Benefits Consultant, Kwantlen Polytechnic University

Post a positive message

How to take this break

Put up a whiteboard or create a chat room or channel online to encourage team members to write positive comments and messages of thanks on the board. This can be as simple as ‘thanks for lending a hand’. Be creative by using drawings, doodles, any form of art or GIFs (for chat rooms online) to show positive comments.

Why this counts

Regular, meaningful positive reinforcement and feedback helps make people feel appreciated and encouraged to do their best. It can move us from apathy to productivity.

Ideas for this activity were contributed by: 

• Marion Reeves, Wellness Coordinator, Peel Regional Police

Write down something you are grateful for

How to take this break

Think about the reasons you’re grateful and jot them down in a journal every day. If you can't think of something to write, review previous journal entries. A journal can be an actual book or an online journal.

Why this counts

People who take time every day to think about the things they are grateful for may be generally happier overall. This is because writing this down helps people to recognize what is working in their lives and provides some time to reflect on this.

Ideas for this activity were contributed by: 

• Tracy Clarke, Healthy Workplace Network, Halifax Area

Imagine your ideal vacation

How to take this break

Think about, or actually look into, a special vacation destination. Thinking about it and planning it will move you closer to the actual experience, may help to free your mind from stress and give you something to look forward to.

Why this counts

Engaging in activities that calm us and reduce anxiety helps us to continue to function and respond more rationally in difficult or stressful situations.

Ideas for this activity were contributed by: 

• Stan Murray, Independent Consultant, Resilience Canada

Plant something

How to take this break

Plant some flowers, vegetables or herbs in a workplace common space or in an indoor pot. You and your co-workers can use your break time to tend to the plants ( watering, weeding, etc.). If the garden is large enough, consider using the vegetables for a work potluck or the flowers to brighten a shared area in your workplace. 

In a remote work setting, you can send pictures of the plants and share some planting tips with your co-workers.

You can use the following website to see the list of low maintenance plants and some care tips. 

https://www.healthline.com/health/forget-you-have-plants-11-types-that-will-forgive-you

Suggested timing for this break: 1 to 10 minutes

Why this counts

Growing plants may reduce stress and soothe the mind and body.

Ideas for this activity were contributed by: 

• Sandy Richardson, Public Health Nurse, Middlesex London Health Unit

Plan a healthy meal

How to take this break

If you enjoy cooking or looking at recipes, using your break time to plan nutritional meals can be a healthy stress reliever with physical benefits as well. You can share these recipes with your co-workers and talk about the meal you cooked.

Your break time planning can also equip you with a shopping list for on the way home to help reduce the stress of last-minute meal planning. You can also think about whom you can delegate the shopping or food preparation to, and call them or send an email.

Why this counts

Planning meals for the week can help ensure you are eating healthy meals at work and at home and can potentially provide you with a calming break activity as you refocus your attention.

Ideas for this activity were contributed by: 

• Andrea Hamblin, Director – EAP Account Management, Morneau Shepell

Use your mind to scan and calm your body

How to take this break

To start, find a quiet, comfortable place where you won’t be disturbed. If it is comfortable, close your eyes. Take a deep breath. Continue to breathe deeply as you focus on each area of your body – starting from the tips of your toes and working up to the crown of your head. Focus on achieving a sense of relaxation in each body part. Think about what you feel, what you hear and what you smell. Push away any thoughts and simply focus on your breath and senses.

Suggested time for this break: 1 to 5 minutes

Why this counts

Sometimes we're not even aware of the stress we carry in our bodies. Once we learn to identify what we're feeling, we're better able to release the stress we might be experiencing both physically and mentally.

Ideas for this activity were contributed by: 

• Bailey Vaez, Founder of Proactive Movement – Simple at Work Wellness Program
• Katie Cino, Health Promoter, Niagara Public Health

Feet on the floor, close your eyes 

How to take this break

1. Move away from your workspace to somewhere you won’t be disturbed.
2. Sit or stand (whatever is accessible, safe and comfortable for you). Plant your feet firmly on the ground, or place your hands gently on your legs and close your eyes.
3. Tune in exclusively to the feeling of how your feet or hands touch the surface, noting two or three other things you can feel.
4. Switch your focus to the most obvious sound in the room.
5. Note things you can hear, smell and touch. Now open your eyes and appreciate how you were able to calm your mind and relax your body.

Suggested time for this break: 1 to 5 minutes

Why this counts

Moving away from your desk can help ease tension in the body. Focusing on your other senses, such as hearing and touch, can be calming and a great way to refocus during a stressful or busy day.

Ideas for this activity were contributed by: 

• Teresa Scannell, Career & Work Life Consultant University of Toronto Organizational Development and Learning Centre
• Jason Reid, Professional Speaker, Sick with Success

Reach out to someone you care about

How to take this break

Use your break time to reach out to someone you can count on to make you feel better by sending a short message or making a quick phone call. 

Examples messages are:

Hi, I was thinking of you. How are you doing? 
Hi, I hope you are doing well. Wishing you a great day!

Suggested timing for this break: 1 to 5 minutes

Why this counts

Talking to someone you care about may help you reset from feelings of stress or frustration.

Ideas for this activity were contributed by: 

• JoAnne Ramos, Senior Account Manager, Shepell.fgi,
• Valerie Hunter, Senior Rehabilitation & Work Life Consultant, University of Alberta

Focus on what makes you feel good

How to take this break

Take a break to focus on whatever makes you feel good. 

To start, find a quiet, comfortable place where you won’t be disturbed. With your eyes open or closed, take a deep breath and do your best to clear your mind.  Now focus your thoughts on a pleasant  memory or visualize a peaceful place (real or imaginary). Explore the memory or place, imagining the colours, sounds and smells. If you can’t visualize a memory or place you can think about a special person or read an inspirational quote that resonates with you. 

Suggested timing for this break: Minimum 1 minute

Why this counts

By taking a few moments from your day to appreciate the people, places and memories you cherish, you can allow yourself to escape to your own paradise. This can help lower your stress and help you to focus on the task at hand after your break is completed.

Ideas for this activity were contributed by: 

• Jennifer Workman, Health Promoter, Region of Peel
• Diane Miller-Bourdon, Occupational Health Consultant, The Canada Life Assurance Company
• Gillian Gadsdon, Office Manager, Mary Ann Baynton & Associates
• Jennifer Gray, Physical Activity Specialist, Hamilton Public Health
• Joan Burton, Co-chair, Ontario Healthy Workplace Coalition.

Envision your best possible self

How to take this break

1. Select an amount of time from now (3 months, 1 year, 5 years). Visualize your best possible self on this future day in a way that is pleasing and interesting to you. Think about reaching your full potential, achieving an important milestone, or realizing a future life dream. Reach high, but be realistic.
2. After you have a fairly clear image, write about the details.  Where are you? Are you in a nice vacation spot, at work or at home? Who’s with you? What do you see? What are you doing? Imagine and describe this wonderful future self. 
3. What character strengths do you observe in this image of yourself? What skills or strengths will you need to make your vision a reality?
4. Write down your specific goals, steps or an action plan you will follow to achieve your best possible future self. 

Suggested time for this break: 10 minutes

Why this counts

This activity can help boost positive emotions, happiness, optimism, hope, coping skills and positive expectations about the future (Perton, n.d). Looking into the future is an important pathway to setting goals that are personally meaningful. 

Don’t know your character strengths? Take the free assessment.

http://beingpukka.pro.viasurvey.org

Ideas for this activity were contributed by: 

• Susan Kuz, BComm, CAPP, Positive Psychology Practitioner, https://susankuz.com/

Picture perfect 

How to take this break

Ask your coworkers to share a picture of a meal they enjoyed, an animal or place they love, or something else that makes them happy. Ask them to give a small description of why this makes them happy or is something they like. You can make this a weekly or monthly event and can use themes to guide the team (e.g. food, nature, favourite things). 

Why this counts

Sharing personal photos about memories can help team members feel included, connected and seen by their peers. 

Activity adapted from (Perkbox, n.d.). 

Ideas for this activity were contributed by: 

• Mariam Harutyunyan
• Anne Nicole Sta Ana 

Learn the emotional freedom technique 

How to take this break

Take a couple minutes to use the emotional freedom technique (EFT) or tapping method to manage stress.

1. Think of an issue that is currently bothering you and rate it on a scale of 0 to 10 (10 being the most intense).
2. Describe the issue by making a clear statement such as “I am stressed about meeting this deadline.”
3. Once you have your clear statement, add it to a self-acceptance statement, following the format “Even though I am/have [fear or problem], I deeply and completely accept myself.” 
4. Now with your combined statement, begin saying it while tapping - Raise one hand up in front of you and with the other hand take two fingers and lightly tap the outer edge of your palm, below your little finger, while you repeat the statement, such as “Even though I’m stressed about meeting this deadline, I deeply and completely accept myself”.
5. Keep repeating until the rate of intensity of being stressed is decreased.

Why this counts

EFT is easy to use as it only requires simple tapping with the fingertips and positive affirmations. EFT can be extremely effective for managing workplace stress and even chronic work-related stress. Emotional health is an important part of an individual’s overall health (HealthWise, 2022). 

Ideas for this activity were contributed by: 

• Mariam Harutyunyan
• Anne Nicole Sta Ana