Every day, around 80 patients visit the Duke South clinic where she is employed. She manages messages via Duke MyChart and takes care of administrative duties in her office.
In that space, she has discovered a quick method to recharge during a hectic day by checking out the birdfeeder webcams from the Cornell University Lab of Ornithology.
As she observes cardinals, nuthatches, and blue jays swooping in, grabbing a quick snack, and then flying away, she feels her body and mind unwind.
"We work in a fast-paced, high-pressure environment, and we are deeply passionate about our work, which requires a lot of energy from us," Goacher mentioned. "Therefore, it’s essential to find little things that can help replenish that energy."
The American Psychological Association’s Stress in America 2025 report indicates that worries about the future of the nation and the economy are the top two stressors for adults. Work comes in third, with nearly 70% of employed adults citing it as a stress source, underscoring the importance of taking brief moments to recharge throughout the day.
"Even small moments can significantly reduce stress," stated Anna Batsakes, a Board Certified Health Coach with LIVE FOR LIFE, Duke’s employee wellness initiative. "Just two or three brief breaks during the day can assist in resetting your mindset."
As April marks Stress Awareness Month, experts at Duke offer straightforward yet effective stress-management techniques that you can incorporate into your everyday life.Take a Deep Breath
Anna Batsakes
Stress reactions like a racing heart and tense muscles are natural responses to perceived dangers.
To alleviate these symptoms, Batsakes suggests breathing exercises that promote relaxation in the body.
One method involves taking slow, deep breaths while sitting at your desk, gently raising your hands with each inhale and lowering them with each exhale.
Another technique is known as "box breathing," which consists of a series of controlled breaths and pauses that help soothe the body's stress responses.
"What we really want to do is notice how we’re breathing," Batsakes stated. "We know that long, slow abdominal breathing signals to our nervous system that we are safe."
For additional stress-relief techniques and useful practices, LIVE FOR LIFE provides two 15-minute virtual mindfulness webinars each week.
Recognize Your Feelings
Teri Leasure
With over twenty years of experience assisting individuals in managing stress, Teri Leasure, a Licensed Clinical Social Worker with Duke’s Personal Assistance Service (PAS), frequently starts her consultations by guiding clients to recognize their emotions.
Finding the right words to describe what you’re feeling is the initial step in understanding what in your surroundings is triggering stress.
Leasure advises taking a moment to simply inquire within about the emotions you are experiencing, allowing yourself to feel them, and then imagining releasing them.
"Allow yourself to feel it, and then visualize taking it and placing it on a cloud, watching the cloud drift away, or putting it on a leaf floating down a river," Leasure suggested.
By facilitating an emotional reset, both your body and mind can unwind, enabling you to focus on more urgent matters with clarity.
Leasure often recommends free mindfulness-focused smartphone applications, like How We Feel, which assist users in identifying their emotions and discovering ways to manage them.
While walking outdoors and soaking in some fresh air, you can enjoy a dose of nature.
