Five Minute Fix

Woman working out in her home
By Alexandria Zitnik

Stress is a normal part of life, and a natural response to external pressures.

According to the American Institute of Stress, 46% of individuals say that their top source of stress is their job or work load.1 As health care providers, oftentimes there is pressure to keep others healthy before managing our own stress and disruption. Now, more than ever, it is more important to focus on both self-care and stress management so that we are able to deliver “our best self” every day. Three things you can start doing immediately:


It’s ok to feel what you’re feeling. Find an outlet for expression. A daily mindfulness meditation can help you stay grounded, and validate your feelings, while also providing a healthy habit. There are a number of mindfulness and meditation apps out there; find one that works for you.


Having a healthy fitness routine is proven to have a significant impact on our thoughts and emotions. Even taking a brisk walk a few days a week will make a difference. Make a conscious shift and commit to moving more physically in whatever ways you enjoy.


Prepare your tool kit against stress. Implement daily self-care practices such as adequate sleep, regular exercise, rest (time away from work), and positive social connections. Know your limits and pay attention to things that make your stress better or worse. Self-care is an active process of taking care of your needs and investing in your general wellness.

By simply implementing these three practices, you can effectively reduce your overall stress and bring balance to your life! 


1American Institute of Stress. Accessed May 30, 2020.

Alex Zitnik

Alex Zitnik is the Director of Business Development for IRG Physical & Hand Therapy in Mill Creek, Washington. She can be reached at

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