How do I track and manage stress with my Fitbit device?

Track and manage stress in a variety of ways with the Fitbit app and your Fitbit device.

Stress is how your body responds to the demands of everyday life. The source of stress can be positive, like a promotion or new baby, or negative, like an overwhelming workload or traumatic life event. In response to stress, the autonomic nervous system releases hormones, which provide the body with a burst of energy (known as the “fight or flight” response). This process can raise your heart rate, change your skin’s sweat level, and make you more alert or tense.

Small bursts of stress can motivate you to meet a deadline or goal, but an elevated stress level for an extended period of time can negatively affect your health and well-being. Continued strain on your body from unmanaged stress could lead to health problems, such as heart disease, high blood pressure, obesity, diabetes, depression, or anxiety.

  • Mindfulness tile in the Fitbit app (and a library of guided meditations available with a Fitbit Premium subscription)
  • EDA Scan app on Fitbit Charge 5 and Fitbit Sense, with EDA session details stored in Mindfulness tile (Fitbit Charge 5 and Fitbit Sense only)
  • Relax app on most Fitbit devices
  • Stress Management tile and stress management score in the Fitbit app
  • Body responses (Fitbit Sense 2 only

Mindfulness tile

The Mindfulness tile in the Fitbit app includes mindfulness sessions and can help you track and understand the effects of your mindfulness practice.

Mindfulness is a stress management tool where you focus on being aware of what you're sensing and feeling in the moment, without interpretation or judgment. In the Fitbit app, choose a weekly mindfulness goal, set reminders to complete a mindfulness session, reflect on your stress level, and more.

  1. From the Today tab , tap the Mindfulness tile . If you don’t see the tile, go to the Coach tab thenHealth & Fitness StatsthenMindfulness.
  2. Tap to choose a session, then tap Play Audio to begin. Note: Premium subscribers can access additional guided meditations in the Fitbit app.
  3. After you’re done, tap Log Reflection to record your reflection, or tap No Thanks to skip this step.
  4. To see details about your session, including your heart rate during the session, tap the Mindfulness tile in the Fitbit app, then tap Your Journey.

To start, your goal is 5 days per week.

To change your goal:

  1. From the Today tab , tap the Mindfulness tile .
  2. Tap the Settings icon .
  3. Choose the number of days that you want to practice mindfulness.
  4. Tap the arrow in the top left, and tap Done.

From the Today tab , tap the Mindfulness tile then Your Journey to see your mindfulness-related activities, including meditation sessions, guided breathing, and EDA sessions (Note: The EDA Scan app is only available on Sense)

Relax app

The Relax app can help you find moments of calm throughout the day with personalized, deep breathing sessions.

Deep breathing is a common meditation technique that can help you let go of stress and maintain a quieter state of mind. Research shows that taking a few minutes to relax each day can help reduce blood pressure and lower your risk of cardiovascular disease.

Your device tracks your heart-rate variability, the beat-to-beat changes in your heart rate, at the start of each session to recommend a personalized breathing pattern. For more information, see How do I track heart rate with my Fitbit device?

  1. On your device, navigate to the Relax screen.
  2. The 2-minute session is the first option, but you can swipe to choose the 5-minute session.
  3. Tap the screen and then tap the play symbol in the bottom right to start the session.
  4. Remain still and breathe deeply during the calibration period, which lasts 30-40 seconds. The phrase “sensing your breathing” will appear on your screen.
  5. When prompted, follow the guide (the circle on your screen) and breathe deeply. You can close your eyes because your watch will vibrate when it's time to inhale and exhale. If you want to turn off the vibration, tap the gear icon on the Relax screen.
  6. After you complete the exercise, press the back button to return to the menu.

Note: You can’t pause the session, but you can quit at any time. To exit, press the back button on your watch.

  1. On your tracker, navigate to the Relax screen.
  2. The 2-minute session is the first option, but you can tap to choose the 5-minute session.
  3. Press and hold the button to start the session.
  4. Remain still and breathe deeply during the calibration period, which lasts 30-40 seconds. The phrase “sensing your breathing” will appear on your tracker’s screen.
  5. When prompted, follow the guide (the circle on your screen) and breathe deeply. You can close your eyes because your tracker will vibrate when it's time to inhale and exhale.
  6. After you’ve completed the exercise, press the button to return to the menu.

Note: You can’t pause the session, but you can quit at any time. To exit, press and hold the button on your tracker.

  1. On your device, tap the Relax app.
  2. The 2-minute session is the first option. To choose the 5-minute session:
    • Charge 3 and Charge 4—Swipe left.
    • Versa series—Tap the Settings icon . Press the back button to return to the Relax screen.
  3. Tap the play icon to start the session.
  4. Remain still and breathe deeply during the calibration period, which lasts 30-40 seconds. The phrase “sensing your breathing” appears on your screen.
  5. When prompted, follow the on-screen guide (the circle on your screen) and breathe deeply. You can close your eyes because your device vibrates when it's time to inhale and exhale.
  6. After the session, you see a summary that shows your alignment (how closely you followed the breathing prompt), your heart rate at the start and end of the session, and how many days you completed a guided breathing session this week.

Note: You can’t pause the session, but you can quit at any time by pressing the back button.

  1. On your device, open the Relax app. The 2-minute session is the first option. Swipe up to choose the 5-minute session.
  2. Tap the play icon to start the session.
  3. Remain still and breathe deeply during the calibration period, which lasts 30-40 seconds. The phrase “sensing your breathing” appears on your screen.
  4. When prompted, follow the on-screen guide (the circle on your screen) and breathe deeply. You can close your eyes because your device vibrates when it's time to inhale and exhale.
  5. After the session, you see a summary that shows your alignment (how closely you followed the breathing prompt), your heart rate at the start and end of the session, and how many days you completed a guided breathing session this week.

Note: You can’t pause the session, but you can quit at any time by pressing the button (buttons on Inspire 2).

  1. On your device, swipe right or left to the Relax app and tap to open it.
  2. To begin a session the same length as your previous session, tap Start. To set a custom length of time for the session:
    1. Swipe up and tap Custom.
    2. Swipe up or down to choose the number of minutes, then tap to set the minutes.
    3. Tap Start.
  3. Follow the on-screen instructions. When you're done, view your summary, and tap Done to close the app.

Relax app screen

  1. On your device, tap the Relax app .
  2. The 2-minute session is the first option. To choose the longer session:
    • Versa, Versa 2, and Versa Lite Edition—Tap the Settings icon . Press the back button to return to the Relax screen. Tap the play icon to start the session.
    • Sense and Versa 3—Tap Edit, tap the time, then swipe to set the duration. Tap the duration, and swipe up to tap Start.
    • Sense 2 and Versa 4—Tap the time, then swipe to set the duration. Tap the duration to start the session.
  3. Remain still and breathe deeply during the calibration period. The phrase “sensing your breathing” appears on your screen.
  4. When prompted, follow the on-screen guide (the circle on your screen) and breathe deeply. Your device vibrates when it's time to inhale and exhale.
    Relax app with the time remaining in the session
  5. On Sense series, Versa 3, and Versa 4, choose to log your reflection after the session, or tap Skip.
  6. See a summary of your session and how many days of mindfulness you completed this week.
  7. For Sense series, Versa 3, and Versa 4, open the Fitbit app and tap the Mindfulness tile to see more details about the session and your mindfulness practice history.

Note: You can’t pause the session, but you can quit at any time by pressing the button.

During the deep breathing session, you should feel comfortable and relaxed. If you feel like you’re unable to complete the full session, you can quit at any time. If you start to feel dizzy, faint, weak, or any other discomfort, stop the session immediately and return to breathing normally. If the feeling persists, lie down until you feel better, and consider seeking medical attention if symptoms continue to persist. Use caution or consult your doctor before use if you have any pre-existing cardiac or respiratory conditions.

In the Fitbit app, tap the Mindfulness tile to see a history of your guided breathing sessions and other mindfulness-related activities you complete.

Stress Management Score

Your stress management score in the Fitbit app can help you see how your body responds to stress based on your heart rate, sleep, and activity level data. You can also reflect on how stressed you are to see connections between how you feel and your score. This tile is available for Fitbit Charge 4, Fitbit Charge 5, Fitbit Inspire 2, Fitbit Inspire 3, Fitbit Luxe, Fitbit Sense series, Fitbit Versa 2, Fitbit Versa 3, and Fitbit Versa 4 users.

On a daily basis, your score can help you plan for your day:

  • A high score indicates that your body is showing fewer signs of physical stress, so you may consider taking on a new project or exercising.
  • A low score indicates that your body may be showing signs of stress, so you may want to take a break—go to bed early or meditate.

Over time, see trends in how your body responds to stress and how the actions you take affect your overall stress level.

  1. Tap the Today tab then Stress Mgmt Score tile .
  2. See your score for today. If you’re a Fitbit Premium member, a breakdown of your score appears.
  3. Swipe up to see a history of your scores and reflections.

The score ranges from 1 to 100. A higher score indicates that your body is showing fewer physical signs of stress.

More than 10 factors tracked by your Fitbit device make up your score. These factors are broken down into 3 categories:

  • Responsiveness: heart-rate data and electrodermal activity (EDA), if available, to assess if your body shows signs of stress.
  • Exertion balance: impact of physical activity on your stress level.
  • Sleep patterns: effect of sleep duration and quality on your stress level.

To see a detailed breakdown of your score in the Fitbit app, purchase a Fitbit Premium subscription. For more information, see What should I know about Fitbit Premium?

When you're stressed, your autonomic nervous system releases hormones to prepare you for a “fight or flight” response, which can affect your skin sweat levels, your heart rate, and other heart activity.

You receive a higher score when your body shows fewer signs of this responsive activity.

The right amount of physical activity can help you better react to stress. This score is determined by recent activity, including steps, exercise, and level of fatigue.

You receive a higher score when you balance the benefits of exercise with the physical stress it can cause on your body. Either too much exercise or too little exercise can impact your score.

Poor sleep can negatively affect your ability to deal with stress, while a high level of stress can make it harder to fall asleep. This score is determined by the amount and quality of sleep you get.

You receive a higher score when your sleep patterns indicate a low level of physical stress.

Try to identify the stressors in your life and determine strategies to manage them. Some tips to manage stress include:

  • Get regular exercise to help boost your mood and improve your health.
  • Set a consistent bedtime and try to sleep for at least 7 hours a night.
  • Try a relaxing activity such as meditation, mindfulness, or breathing exercises.
  • Set goals and priorities to determine what must be done immediately and what can wait (source).

The Fitbit app has tools to help you manage stress, including mood logging to reflect on how you feel, and content related to mindfulness, sleep, activity, and nutrition. Unlock additional content and tips in the app with a Fitbit Premium subscription. For more information, see What should I know about Fitbit Premium?

  1. From the Today tab , tap the icon on the Stress Mgmt Score tile .
  2. Tap a mood thenLog Reflection.

You can also log how you feel after a mindfulness session.

  • Wear your device for at least 1 full day and night. In the morning, sync your device and check your score.

  • Take at least 500 steps during the day.

  • Make sure your device can track your heart rate. For more information, see How do I track heart rate with my Fitbit device?

To no longer see your score, remove the Stress Mgmt Score tile from the Today tab in the Fitbit app. For more information, see How do I use the Fitbit app?

EDA Scan app (Fitbit Charge 5 and Fitbit Sense series Only)

Enjoy a quiet moment or a longer mindfulness session and see your body’s response.

Electrodermal activity (EDA) responses are tiny changes in the sweat level of your skin. These changes may be due to stress or other factors such as movement, noise, or temperature variations. For example, you might notice that your hands feel sweaty before you speak in front of a group of people.

While your EDA response may vary, you should typically expect fewer EDA responses the calmer you are.

The electrodes on your device can detect tiny changes in the sweat level on your skin (which changes your skin conductance). Because your sweat level is controlled by the sympathetic nervous system, these changes can indicate meaningful trends about your body’s response to stress. Your device detects EDA responses on your palm or fingertips because there's a high density of sweat glands located there versus in other parts of the body.

Sense detects your EDA responses from your palm through electrodes on the top of the device.

Charge 5 detects your EDA responses from your fingertips, through electrodes on the sides of the device.

The 2-minute quick scan allows you to find a quiet moment and see your EDA response. Use the guided session to listen to a meditation session in the Fitbit app on your phone for up to 60 minutes. After you complete a scan or session, a summary of your EDA response appears in the Mindfulness tile in the Fitbit app.

  1. On your tracker, swipe left or right to the EDA Scan app and tap to open it.
  2. To begin a scan the same length as your previous scan, tap the play icon. To change the length of time for the scan, swipe up and tap Edit lengththentap your desired number of minutes.
  3. Gently hold the sides of your device with your thumb and index finger.
  4. Remain still and keep your fingers on your device until the scan is complete.
  5. If you remove your fingers, the scan pauses. To resume, place your fingers back on the sides of your device. To end the session, tap End session.
  6. When the scan is complete, tap a mood to reflect on how you feel, or tap Skip.
  7. Swipe up to see the summary of your scan, including your number of EDA responses, heart rate at the start and end of the session, and reflection if you logged a reflection.
  8. Tap Done to close the summary screen.
  9. To see more details about your session, open the Fitbit app on your phone. From the Today tab , tap the Mindfulness tile then Your Journey.

Someone holding the tracker with their thumb and finger on either side

  1. On your watch, tap the EDA Scan app .
  2. Tap Quick Scan for a 2-minute scan or swipe up and tap Guided Session for a scan lasting up to 60 minutes.
  3. If you chose Guided Session, start a meditation session in the Fitbit app. For instructions, see the steps above.
  4. Place your hand on top of the screen. Note that your palm must touch all 4 sides of the metal frame.
    A person's palm on the face of their watch
  5. Remain still during the scan. Keep your hand on the watch for the full duration of the scan.
  6. If you remove your hand, the scan pauses. To resume, place your hand back on the screen.
  7. If you chose Quick Scan, your watch vibrates after the scan is complete. Remove your hand, and tap Log It to record your reflection, or tap Skip. Then swipe up to see a summary of your scan.
  8. If you chose Guided Session, remove your hand and tap End to complete the scan.
  9. To see details about your scan or session, tap the Mindfulness tile in the Fitbit app thenYour Journey.

If you received an error, try these tips:

  • If your device can’t detect your EDA response:
    • Charge 5—keep your fingers on the sides of your tracker for at least 90 seconds and remain still to get a reading.
    • Sense series—keep your hand over the watch face for at least 90 seconds and remain still to get a reading.
  • If your device can’t detect your heart rate, try tightening your band. The band should be snug but not constricting. If you experience any discomfort, loosen the band, and if it persists give your wrist a break by taking it off.

Body responses (Fitbit Sense 2 only)

Sense 2 uses a continuous EDA sensor to identify patterns of stress. When your watch detects a body response, you see a notification asking you to reflect on your emotions. Note that Sense 2 doesn't detect body responses when certain apps are in use, such as the Exercise app and Google Maps app.

 

To add your reflection:

  1. Tap Open on the notification.
  2. Tap the emotion that most closely fits your mood during the time specified or tap Skip to dismiss the notification.

To see past body responses:

  1. From the clock face, swipe right or left until you reach the Body responses tile. The total time today your watch detected a body response is shown at the top. Purple segments represent the duration of the body response.
    Body responses tile
  2. Tap Check in to explore ways to manage your stress. Find shortcuts to the EDA Scan app and Relax app, reflect on your current mood, start a walk in the Exercise app, or learn more about body responses.
  1. From the Today tab in the Fitbit app, tap the Body Response tile . The graph at the top displays your logged moods and body responses.
    Stress management summary in the Fitbit app
  2. Tap Weekly Summary for an overview of your top moods and body responses each week.
    Stress management weekly summary in the Fitbit app

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