It’s not easy to reduce stress at work. Our environments don’t always allow much leeway, whether it’s due to tight deadlines, constant meetings, or the pressure to meet high expectations. The fast-paced nature of many workplaces can make it difficult to step away and reset, leaving little room for stress management in the moment.
Stress really has become an almost inevitable part of our daily professional lives. But when we leave our stress levels unchecked, it can lead to burnout, decreased productivity, and even serious health issues. However, it’s not all doom and gloom; there are effective strategies to manage and minimize stress, ensuring a more balanced and fulfilling work experience.
This isn’t a long post, but rather a straightforward guide offering simple, effective ways to relieve stress quickly and manage stress in the workplace. While no single method offers an instant fix, consistent repetition of these techniques can help you lower stress levels at work and enhance your overall well-being. From mindfulness practices to quick stress-relief tactics, you’ll find practical tools that you can keep in your back pocket. Let’s work on the path to a calmer, more focused work life together, and learn how to deal with work stress and anxiety effectively!
IN THIS ARTICLE
40 Ways: How to Reduce Stress at Work Quickly
1. Take a short walk outside for fresh air.
2. Practice deep breathing exercises at your desk.
3. Listen to calming music or a podcast with headphones.
4. Stretch or do light yoga in your office space.
5. Use animal therapy in the workplace. Utilizing trained animals-typically dogs or cats-to improve well-being and foster a more positive relaxing work environment. (If your workplace allows it.)
6. Enjoy a mindful snack—focus on each bite and savour the flavours.
7. Read a few pages of a book or a motivating article.
8. Write in a journal—reflect or jot down positive thoughts.
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9. Meditate for 5-10 minutes using a mindfulness app on your phone or watch.
10. Find a quiet space to sit to relax your mind and reset your thoughts.
11. Sketch or doodle to relax your mind.
12. Tidy up your workspace for a sense of calm.
13. Keep photos at your desk that make you happy—family, travel, pets, etc.
14. Browse through a digital photo album – Revisiting favourite travel photos or family memories can bring a sense of joy.
15. Do a quick online puzzle or brain teaser to reset your mind.
16. Sip herbal tea to unwind.
Epicure’s Organic Herbal Pink Lemonade Tea is one of my favorites! Just to be clear, I don’t make any money from recommending it! It’s a super refreshing beverage served over ice during warm weather, and it’s also perfect as a warm tea. If you’re interested in trying it out, you can find more details and purchase it directly from the Epicure website HERE.
17. Do a mini gratitude practice—list three things you’re thankful for.
18. Practice a quick breathing technique like the 4-7-8 method to de-stress. Breathe in through your nose 4 seconds, hold your breath for 7 seconds, and exhale completely through your mouth, making a whooshing sound for 8 seconds.
19. Practice guided visualization – Take a few minutes to close your eyes and imagine yourself in a peaceful place.
20. Give yourself a mini hand massage with lotion to relieve tension.
21. Declutter your digital space by organizing your inbox or clearing your desktop.
When you find something that truly helps you control your mindset and calm your mind quickly, it feels like a breakthrough. It becomes your go-to method, a lifeline when stress starts to build. Whether it’s a deep breath, a walk in nature, or a quick meditation, knowing what works for you is empowering—it’s a reminder that you have the tools to bring yourself back to a state of calm, no matter how chaotic the moment feels.
22. Connect with a colleague for a brief, positive conversation to boost your mood.
23. Water a plant or take care of an office plant to create a calming environment.
24. Try mindful breathing while focusing on a specific scent as aromatherapy – Use a scented hand cream or essential oil to deepen relaxation. Lavender or eucalyptus are nice, if your office allows it.
25. Use a stress ball or fidget toy to relieve built-up tension.
26. Watch a short, funny video for a quick mood boost. Keep one handy on your phone as a quick reference.
27. Try progressive muscle relaxation – Tense and relax different muscle groups to release stress.
28. Plan something fun for later in the week to give yourself something to look forward to.
29. Do a quick mindfulness body scan – Check in with each part of your body, from head to toe, to release tension.
30. Colour or use an adult colouring book to de-stress during a break.
31. Listen to an inspiring TED Talk or motivational video for a mental reset.
32. Stand up and do a quick desk workout – Chair squats, seated leg raises, or even calf raises can be refreshing.
“I’ve come to realize how much stress and anxiety impact our health through living with chronic pain. When I’m stressed, my pain and heart rate spike, but when I’m relaxed, both settle down.”
33. Watch a nature livestream – Take a few moments to relax by watching calming scenes of oceans, forests, or wildlife.
34. Engage in a quick mental game – Try Sudoku, crosswords, or a word search to give your brain a break from work tasks.
35. Take five minutes to stretch your eyes – Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.
36. Stand by a window and take in natural light – Spend a few minutes gazing outside to reset your mind.
37. Write down positive affirmations or intentions for the day to keep your mindset strong.
38. Plan your next mini-vacation or weekend activity – Daydreaming about future fun can be surprisingly refreshing.
39. Try acupressure – Apply gentle pressure to specific points like your temples or the web between your thumb and index finger to relax.
40. Build a positive team environment within your workplace.
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Thank You Credits: Photo by Kiersten Williams on Pexels.
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