How To Reduce Stress At Work

In today’s fast-paced society, it is no surprise that stress has become a commonality in our lives. 

We often feel the need to keep up with the latest trends and most recent happenings. As a result, we put ourselves under immense pressure to do more and be better than who we were yesterday. This can lead us to feel overwhelmed with work or school assignments, family obligations, or social events. To combat this ever-present problem of workplace stress, you must first understand what causes workplace stress for you to make a change for the better. 

In this article, I will explore how to take care of your mental, emotional and physical self during the day while understanding what causes workplace stress so that you can make a change for the better.

Take A Stand

Many stressful work situations are caused by poor communication between employees and their co-workers. Oftentimes, cultural differences, subconscious bias towards others, or lack of understanding of one’s role in the team causes friction on the job which leads to stress levels increasing from within. To reduce work-related stress, be mindful of your actions and words. Try to avoid engaging in arguments or confrontations with others as this will only make things worse. If you find yourself involved in a stressful situation at work, take a stand and address the problem directly with your co-worker. 

Get A Job Transfer

For some, stress at work comes from not feeling challenged enough in their daily tasks. This can be caused by what is known as “job burnout.” Job burnout can often lead to negative feelings towards one’s job and co-workers, lack of enthusiasm for the company, and even physical ramifications such as migraines or high blood pressure. If you find yourself being bored with your work, consider finding a new job that is more suited to your interests.

Get Fit

While physical activity is known to be beneficial for reducing stress levels, some people are unable to fit exercise into their daily routine due to work demands or family commitments. However, there are other ways you can reduce stress at work by simply taking a break from your desk or office chair. Stand up and take a short walk around the office about once per hour. This will help reduce anxiety levels and give you a much-needed change of scenery. 

Eat Healthy

Eating healthy is often an overlooked method for reducing stress in one’s daily life. If you are unable to pack a healthy lunch or feel too busy to do so, try eating at your favorite restaurant for one day per week instead. By doing this, you will be able to enjoy your favorite cuisine while getting in some extra nutrients that you may have otherwise gotten from home-packed food. 

Get Organized

While many believe that they are self-organized, some people put themselves under excessive pressure to keep track of deadlines and important events. This is especially common for those who work in an office environment where co-workers also rely on you for information. Try creating detailed lists of your daily tasks that you can refer to throughout the day. That way, you won’t be caught off-guard by a request for information from a co-worker and can allocate your time accordingly. 

Take A Vacation

When was the last time you took a vacation? We all know that vacations are important to stay well-rested and refreshed, but they are also an excellent way of reducing stress levels at work. By taking a vacation and spending some time away from the office you will be able to relax and spend time with family or friends. You can even take a small trip within your local area if your budget does not allow for anything more extravagant. Simply having a change of scenery for one week can help reduce body anxiety levels, improve moods and perhaps even increase productivity. 

Find A Mentor

By finding someone within the company that you relate to or admire, you can reduce work-related stress by having another person with whom to discuss personal problems and feelings. This is especially beneficial if your direct co-worker has caused friction between the two of you, you can confide in someone higher up than yourself.

Work Less, Relax More

If you find yourself becoming stressed at work due to your heavy workload, consider reducing the number of hours you put in each week or month. This will not only allow you to better manage your time but also relax more throughout the day knowing that less work is coming up ahead. You can even go as far as looking for a part-time job to help reduce stress at work even more. 

Seek A Professional

If you find yourself constantly feeling stressed at work, perhaps it is time to consider talking with a professional about your problems. While some may feel uncomfortable discussing personal issues with a stranger, there are many benefits associated with seeing a therapist. Not only can you share your experiences with someone unbiased, but they may also be able to provide some techniques or hacks that you can use at work to reduce stress levels. 


When was the last time you took a few minutes out of your day just to relax? Meditation is an excellent method for reducing stress at work because it allows you to clear your head and focus on nothing but the present moment. Different meditation techniques can be used including practicing mindful breathing or reciting a mantra, but the best way to start is by simply spending 10 minutes in silence.

Listen to Some Calm Music

While many people listen to music that matches their mood, listening to calming music can have the opposite effect. By listening to some calm classical or instrumental music, you are effectively helping yourself slow down and reduce stress at work by staying calm throughout the day. This is especially effective if paired alongside other methods such as meditation or yoga.

Get Enough Sleep

If you are the kind of person who pulls all-nighters at work to get your work done, it might be time for a change. While pulling an all-nighter may seem like a good idea when there is so much work to do, not getting enough sleep can actually increase stress levels. If you struggle to get enough sleep at night, try fitting in a short nap before work or taking some time during your lunch break to relax and recharge.

Take Some Time Out

One of the best ways to reduce stress at work is by simply getting away from your desk. Whether you decide to visit a nearby café, go for a quick walk around the block or simply take a short break in your office, it can help you recharge and focus better later on. While browsing social media sites or watching cat videos may seem like a good idea, try to refrain from doing so as it can be counterproductive.

Breathe Deeply

While it might seem like a simple trick, deep breathing is one of the most effective methods for reducing stress at work. All you have to do is take ten seconds to breathe in slowly through your nose, hold the breath for three seconds and then exhale slowly through your mouth until all breath has been expelled. Repeat this a few times until you feel calm and centered again.

Don’t Become Overwhelmed

Sometimes the best choice is to simply drop a task. While you might feel terrible for not getting something done, it is better than becoming stressed at work or physically ill from overworking yourself. Of course, if this becomes a regular occurrence it might be time to consider some methods of reducing stress levels. Learning how to unwind both emotionally and physically during the day will help you stay calm and productive in the office.


We have just explored 15 ways that you can reduce stress at work. By being mindful of the causes of workplace stress and practicing a few simple techniques, you will find yourself able to reduce your stress levels quickly and easily throughout the day. So, what are you waiting for? Get stress-free now!

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