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Workplace stress is a significant source of mental health challenges, affecting productivity, employee health, and overall well-being. High stress levels can result in anxiety, sleep disturbances, and even physical health problems like high blood pressure. Work-related stress often stems from heavy workload, long hours, work demands, and poor time management, leading to a negative effect on both job performance and personal life.1
Employers and employees can take a comprehensive approach to reduce stress by addressing common sources, improving support systems, and implementing prevention strategies. The following 12 stress management techniques provide practical ways to manage stress, improve focus, and create a healthier work environment.
Workplace stress affects employee health, productivity, and overall well-being. Chronic stress has been associated with anxiety, sleep disturbances, and certain physical health concerns, including increased blood pressure in some individuals. Managing stress effectively requires a combination of practical techniques that improve focus, reduce tension, and create a healthier work environment. Below are 12 science-backed strategies to help manage work-related stress and improve job performance.4
Recognizing what causes workplace stress is the first step in managing it. Common sources include a heavy workload, long hours, unrealistic deadlines, and difficult relationships with managers or coworkers. Stress can also stem from unclear expectations, job insecurity, or a lack of control over tasks.2
Keeping a stress journal can help track patterns in stress levels and emotional reactions. Noting specific situations, thoughts, and physical responses helps identify recurring stressors. Once triggers are recognized, employees can develop prevention strategies, such as adjusting work demands, improving time management, or seeking additional support.
An unorganized workload increases pressure and reduces productivity. Effective time management helps employees manage stress and meet deadlines efficiently. One proven method is the Eisenhower Matrix, which categorizes tasks based on urgency and importance, allowing workers to focus on high-priority responsibilities first.3
The Pomodoro Technique is another useful strategy. It involves working in 25-minute focused intervals followed by short breaks, improving concentration and reducing mental fatigue. Breaking large projects into smaller tasks also makes them more manageable, helping to maintain steady progress without feeling overwhelmed.
Stepping away from tasks for short periods can refresh the mind, boost productivity, and reduce stress levels. Long hours of continuous work increase the risk of burnout and sleep disturbances, making it harder to maintain focus.
The 20-20-20 rule is commonly recommended to help reduce eye strain from screen use. It suggests looking at something 20 feet away for 20 seconds every 20 minutes. Stretching, walking, or taking deep breaths during breaks can also relieve physical tension and improve overall well-being. These small adjustments can have a big impact on employee health and workplace productivity.6
The way employees think about stressful situations influences their ability to cope. Shifting from negative self-talk to a more constructive mindset helps reduce anxiety and improve problem-solving skills. Cognitive reframing allows workers to see challenges as opportunities for growth rather than threats to success.
“I will take this one step at a time.”
“I have the skills to handle this situation.”
“Challenges help me grow and improve.”
“I can ask for support when I need it.”
“This moment is temporary, and I will get through it.”
Practicing these affirmations daily can help rewire thought patterns, making it easier to manage stressful situations with a sense of control.
A lack of boundaries between work and personal life increases stress and negatively affects well-being. Overworking has been linked to increased stress, sleep disturbances, and mental exhaustion, which can affect overall well-being and job performance.
Setting clear work-life boundaries is essential. Avoid checking emails or completing tasks outside of working hours to protect personal time. Engaging in hobbies, relaxation activities, and spending time with family and friends helps recharge the mind and prevent burnout. Employers can support work-life balance by encouraging flexible work arrangements and employee assistance programs.
Mindfulness exercises help reduce workplace stress by improving concentration and promoting relaxation. Deep breathing techniques may promote relaxation and assist employees in managing high-pressure situations.5
Box breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4.
Five senses check-in: Name one thing you see, hear, touch, smell, and taste.
Guided meditation: Use apps like Calm or Headspace for quick relaxation.
Body scan: Close your eyes and focus on each body part, releasing tension.
Taking a few minutes to practice mindfulness during a stressful situation may help with focus and emotional well-being.
A cluttered and poorly designed workspace can increase work stress and reduce efficiency. Proper desk setup, lighting, and ergonomics support physical health and help employees manage stress more effectively.4
Keeping a workspace clean and organized improves concentration and reduces mental fatigue. Personalizing the work area with plants, calming colors, or inspirational quotes can create a more relaxing environment. Adjusting the height of a chair or monitor, using ergonomic equipment, and improving lighting conditions can also prevent strain and discomfort, supporting both physical health and job performance.
A heavy workload, unclear expectations, or a lack of support can contribute to work-related stress. Talking to managers about workplace concerns helps prevent burnout and improves productivity.
Instead of simply highlighting problems, suggest solutions such as prioritizing key tasks, delegating responsibilities, or adjusting deadlines. Many companies offer employee assistance programs or wellness initiatives that support mental health and well-being. Addressing workload concerns early can lead to better work arrangements and improved job satisfaction.
Physical activity plays a key role in stress management in the workplace. It's associated with the release of endorphins, which may contribute to improved mood and stress management.
Incorporating desk exercises, short walks, or stretching breaks into the day can prevent stiffness and fatigue. Using a standing desk or scheduling walking meetings adds movement to the workday, supporting both physical health and productivity. Regular activity may help employees feel more energized and focused.
Poor sleep has been linked to increased stress and reduced cognitive function, which may affect concentration at work. A lack of rest can also contribute to high blood pressure and other physical health issues.
Limiting screen time before bed is often recommended as a strategy to support better sleep quality. Maintaining a consistent sleep schedule, even on weekends, supports natural energy levels and enhances stress resilience. Creating a relaxing bedtime routine, such as reading or deep breathing exercises, can further promote restful sleep.7
Too many distractions make it harder to stay focused and complete tasks efficiently. A noisy environment or constant interruptions can increase stress levels and frustration.
Using noise-canceling headphones or playing soft background music may help reduce distractions for some individuals. Setting designated "focus hours" where notifications are turned off and interruptions are minimized may help improve concentration. Employees can also discuss distraction-reducing strategies with their managers to create a more productive work environment.
Workplace stress is unavoidable, but managing it effectively prevents burnout and improves well-being. Simple changes like prioritizing tasks, taking breaks, and practicing mindfulness make a significant difference.
Communicating with managers, optimizing the work environment, and maintaining healthy habits help reduce stress and improve productivity. These 12 strategies offer a comprehensive approach to creating a healthier, more balanced work life.
What is the best way to manage stress at work?
The best way to manage stress is to identify stress triggers, take breaks, and prioritize tasks effectively.
How can I stop feeling overwhelmed at work?
Break tasks into smaller steps, use stress-relief techniques and ask for support from colleagues or managers.
Can exercise help with work stress?
Yes! Even short movement breaks can release endorphins and improve focus and mood.
How do I set work-life boundaries without upsetting my boss?
Be clear and professional about your limits, set realistic expectations, and communicate early about availability.
What foods help reduce stress at work?
A balanced diet that includes foods rich in magnesium, antioxidants, and protein—like nuts, dark chocolate, and whole grains—may support overall well-being and stress management.
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Talens-Estarelles, C., Cerviño, A., García-Lázaro, S., Fogelton, A., Sheppard, A., & Wolffsohn, J. S. (2023). The effects of breaks on digital eye strain, dry eye and binocular vision: Testing the 20-20-20 rule. Contact lens & anterior eye : the journal of the British Contact Lens Association, 46(2), 101744. https://doi.org/10.1016/j.clae.2022.101744
Tavoian, D., & Craighead, D. H. (2023). Deep breathing exercise at work: Potential applications and impact. Frontiers in physiology, 14, 1040091. https://doi.org/10.3389/fphys.2023.1040091