> ## Documentation Index
> Fetch the complete documentation index at: https://talent.docs.mercor.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Wellness Resources

> Free, optional wellness practices for experts: quick resets for focus and decompression, what to expect when working with sensitive content, and how to get support.

<Note>
  This space is here for you. Everything on this page is **free, optional, non-tracked, and non-evaluative**. Using these resources, or choosing not to, never affects your standing, your evaluations, or your future opportunities at Mercor.
</Note>

## Why this page exists

Focused work draws steadily on your attention and emotional energy, especially when a project involves reviewing sensitive or emotionally heavy material. Short, intentional resets protect both your wellbeing and the quality of your work.

You do not need to feel stressed to benefit. Consider these practices a pause for clarity and care: use them during a break, after a long session, or when transitioning between tasks.

## Find the right practice

<Columns cols={2}>
  <Card title="Focus and Clarity" icon="brain" href="#focus-and-clarity">
    You are starting your day, preparing for a task, or trying to regain attention.
  </Card>

  <Card title="Transition and Reset" icon="arrows-rotate" href="#transition-and-mental-reset">
    You are switching between tasks or closing out a work session.
  </Card>

  <Card title="Decompression and Emotional Release" icon="cloud-rain" href="#decompression-and-emotional-release">
    You are feeling emotionally taxed or want to process difficult content.
  </Card>

  <Card title="Deeper Grounding" icon="spa" href="#deeper-grounding-and-emotional-support">
    You want deeper grounding or nervous-system restoration.
  </Card>
</Columns>

All practices are **5 to 20 minutes**, need **no login or signup**, and come from trusted public teachers: Yoga with Adriene, Tara Brach, and Lynn Fraser.

## Micro-Practice Library

### Focus and Clarity

Use these before work, or whenever you feel mentally scattered or fatigued.

| Practice                                                                                | Teacher           | Time   | Best for                                                   |
| :-------------------------------------------------------------------------------------- | :---------------- | :----- | :--------------------------------------------------------- |
| [Alternate Nostril Breathing](https://yogawithadriene.com/alternate-nostril-breathing/) | Yoga with Adriene | 10 min | Rebalancing focus and calm before or after work blocks     |
| [12-Minute Meditation for Inner Peace](https://www.youtube.com/watch?v=d4S4twjeWTs)     | Yoga with Adriene | 12 min | Centering and clearing mental noise before high-focus work |
| [Meditation to Balance the Nervous System](https://www.youtube.com/watch?v=1BfsW3JKSOI) | Yoga with Adriene | 12 min | Supporting steady energy and focus through the day         |

### Transition and Mental Reset

Great between tasks or when shifting gears during the day.

| Practice                                                                              | Teacher           | Time   | Best for                                                          |
| :------------------------------------------------------------------------------------ | :---------------- | :----- | :---------------------------------------------------------------- |
| [Desk Yoga](https://www.youtube.com/watch?v=tAUf7aajBWE)                              | Yoga with Adriene | 6 min  | Gently mobilizing the body between work sessions                  |
| [Office Break Yoga](https://www.youtube.com/watch?v=M-8FvC3GD8c)                      | Yoga with Adriene | 14 min | A full seated and standing reset for midday or end of day         |
| [Stillness Meditation for Stress Relief](https://www.youtube.com/watch?v=CscxGprl1yw) | Yoga with Adriene | 15 min | Marking the end of a session or decompressing before a transition |

### Decompression and Emotional Release

Use after emotionally intensive work, or to signal closure at the end of the day.

| Practice                                                                                                                           | Teacher     | Time   | Best for                                             |
| :--------------------------------------------------------------------------------------------------------------------------------- | :---------- | :----- | :--------------------------------------------------- |
| [Basic Body Scan and Breath Awareness](https://insighttimer.com/tarabrach/guided-meditations/basic-body-scan-and-breath-awareness) | Tara Brach  | 10 min | Regulating emotions and re-anchoring during stress   |
| [Letting Go of Challenging Situations](https://www.youtube.com/watch?v=ImenTboUETM)                                                | Tara Brach  | 20 min | Processing emotionally difficult content or sessions |
| [5-Point Body Scan Relaxation](https://www.youtube.com/watch?v=iuCMQ377Joc)                                                        | Lynn Fraser | 5 min  | A quick full-body awareness reset                    |
| [5-Minute Relax](https://www.youtube.com/watch?v=2ebZSV9T2vk)                                                                      | Lynn Fraser | 5 min  | Brief decompression after back-to-back sessions      |

### Deeper Grounding and Emotional Support

Short tools for nervous-system regulation and emotional self-support.

| Practice                                                                                | Teacher     | Time   | Best for                                             |
| :-------------------------------------------------------------------------------------- | :---------- | :----- | :--------------------------------------------------- |
| [5-Minute Yoga Nidra](https://www.youtube.com/watch?v=FaxO4ay7W_U)                      | Lynn Fraser | 5 min  | Guided body relaxation into restful awareness        |
| [Calming the Body](https://www.youtube.com/watch?v=3zRDO5jw3jM)                         | Tara Brach  | 5 min  | Soothing and resetting physical tension              |
| [Refuge in Awareness](https://www.youtube.com/watch?v=QmbRNhXVkGc)                      | Tara Brach  | 7 min  | Shifting from reactivity to presence                 |
| [Sacred Pause](https://www.youtube.com/watch?v=w-yF9EMkE88)                             | Tara Brach  | 5 min  | Interrupting reactivity and reconnecting to clarity  |
| [The Practice of RAIN and Self-Compassion](https://www.youtube.com/watch?v=wm1t5FyK5Ek) | Tara Brach  | 11 min | Working through emotional difficulty with compassion |

<Tip>
  Not sure where to start? Try one practice from each category this week and notice which ones resonate with you. There is no right order and no minimum dose.
</Tip>

## Build wellness into your workday

A simple rhythm that protects focus and keeps fatigue from building up:

<Steps>
  <Step title="Work in focused blocks" icon="clock">
    Aim for about 90 minutes of focused work at a time. This matches how attention naturally cycles, and it supports accuracy and healthy pacing.
  </Step>

  <Step title="Take real breaks" icon="mug-hot">
    Between blocks, step away from the screen for a few minutes. A short practice like [Desk Yoga](https://www.youtube.com/watch?v=tAUf7aajBWE) or the [5-Point Body Scan](https://www.youtube.com/watch?v=iuCMQ377Joc) counts.
  </Step>

  <Step title="Reset between tasks" icon="arrows-rotate">
    When you switch contexts, a two-to-five-minute reset tells your mind that one task is closed before the next one begins.
  </Step>

  <Step title="Decompress after heavy content" icon="cloud-rain">
    If a session involved distressing material, take a decompression practice before moving on. It helps you process what you reviewed instead of carrying it into the next task.
  </Step>

  <Step title="Close out the day" icon="moon">
    An end-of-day practice like [Stillness Meditation for Stress Relief](https://www.youtube.com/watch?v=CscxGprl1yw) helps you leave work at work.
  </Step>
</Steps>

## Working with sensitive content

Some projects involve material that is graphic, distressing, or not appropriate for all audiences or environments. This can include graphic violence, sexually explicit material, hate speech or abuse narratives, distressing medical or legal scenarios, and red-teaming prompts designed to be intentionally harmful or provocative.

Here is what you can always expect from Mercor on these projects:

<Columns cols={2}>
  <Card title="Advance notice" icon="bell">
    Projects likely to include sensitive material are flagged clearly and in advance, including the general type of material you may encounter.
  </Card>

  <Card title="Always opt-in" icon="circle-check">
    Participation is voluntary. You receive a plain-language description of the content before deciding, and declining never affects your standing or future eligibility.
  </Card>

  <Card title="Step back anytime" icon="door-open">
    If you opt in and later feel the project is not a good fit, you can step back at any time. No justification is needed, and it will not impact your evaluations or future opportunities. Mercor handles project continuity, so you do not need to notify the client.
  </Card>

  <Card title="Support built in" icon="hand-holding-heart">
    Everyone working with sensitive content has access to group wellness sessions, private check-ins, and referrals to licensed counseling. No justification is required to ask for support.
  </Card>
</Columns>

<Info>
  Before starting a sensitive-content project, you may be asked to complete a brief, private resiliency self-check. It is a reflection tool, not a test: it exists to support your own decision-making and to open a path to proactive support if you want it. If your professional background already involves this type of material (for example, medical professionals reviewing anatomical imagery), the self-check is optional.
</Info>

## Getting support

<Columns cols={3}>
  <Card title="Talk to someone" icon="comments">
    Request a private wellness check-in, or ask about group sessions for experts working with similar content.
  </Card>

  <Card title="Something felt off?" icon="flag">
    A mistake, a near-miss, or a moment that left you overwhelmed: you can share it confidentially. No judgment, and no effect on your standing.
  </Card>

  <Card title="Licensed counseling" icon="user-doctor">
    If you would prefer clinical support, Mercor can discreetly connect you with licensed counseling options.
  </Card>
</Columns>

To reach out, email [**wellnessprogram@mercor.com**](mailto:wellnessprogram@mercor.com), or raise it with your project lead. The wellness inbox is reviewed by a designated wellness contact and handled confidentially.

## Common questions

<AccordionGroup>
  <Accordion title="Will using these resources affect my standing or evaluations?">
    No. Every resource on this page is optional, non-tracked, and non-evaluative. Requesting support, declining a sensitive-content project, or stepping back from one never affects your current standing or future opportunities.
  </Accordion>

  <Accordion title="Do I need to work with sensitive content to use this page?">
    No. The practice library is for every expert on any project. Focus, transitions, and decompression benefit all kinds of work.
  </Accordion>

  <Accordion title="I opted into a sensitive-content project and want to stop. What do I do?">
    Tell your project lead, or email [wellnessprogram@mercor.com](mailto:wellnessprogram@mercor.com) if you prefer a confidential route. You can step back at any time, you do not need to explain why, and Mercor manages the transition with the client.
  </Accordion>

  <Accordion title="Is what I share kept confidential?">
    Yes. Wellness requests are reviewed by a designated wellness contact only, are not shared with clients, and do not affect your assignments.
  </Accordion>
</AccordionGroup>

## Related pages

<Columns cols={2}>
  <Card title="Get in Touch" icon="headset" href="/support/get-in-touch" cta="Go to">
    How to contact Mercor support and what to include for a faster resolution.
  </Card>

  <Card title="Project Support" icon="clipboard-question" href="/support/project" cta="Go to">
    Common questions and help for projects, contracts, tooling, payments, and access.
  </Card>
</Columns>