10 Realistic Ways to Reduce Stress at Work
You know how it feels when another important email comes in, your boss gives you a last-minute "priority," and your to-do list grows faster than you can check things off? The stress doesn't just make you tired; it also makes you angry with loved ones or lie awake at night going over conversations. But no one asks this: Is it really just the job, or is your nervous system begging for help?
You're not overreacting. Stress at work can cause real changes in the body, like higher cortisol levels, tense muscles, and even stomach problems. These changes are more than just "a bad day." The good news is? You don't have to quit your job to feel like you have control again. In this guide, you'll learn about 10 science-based tools that can help you.
No fake positivity or unrealistic advice—just useful tips to help you do well in your job, not just get by.
What Makes Work So Stressful Today?
In today's workplaces, we're always connected. We get Slack messages, our inboxes are full, and we're always under pressure to be "always on." When you add in deadlines that aren't realistic, unclear expectations, and not much freedom over how you work, it's no surprise that stress levels go through the roof. In the past, people left work at the office. Now, though, the lines between work and home are blurry, so your brain never really gets a break, which keeps cortisol levels high all the time.
Then there are the little things that stress you out, like small annoyances that build up and make you feel really tired. Think about having to go to meeting after meeting with no breaks, getting unclear instructions that waste time, or working in an open office that is too distracting. These little annoyances every day may not seem like a big deal, but they can build up and make you angry.
It's important to know when everyday stress turns into burnout, which is when you're emotionally, physically, and mentally drained. Stress makes you feel like you have too much to do, while burnout makes you feel like you don't care anymore. Some of the most important signs are cynicism, feeling disconnected, and thinking that nothing you do matters. If you notice this change early, you can step in before burnout sets in.
10 Practical Ways to Reduce Stress at Work
Take intentional breaks
The Pomodoro Technique says to work for 25 minutes and then take a 5-minute break to stretch, drink water, or look out a window. Mindful microbreaks are a good way to reset quickly. Stand up, take three deep breaths, or do a quick body scan to let go of stress.
Why It Works: Your brain works best when you focus on one thing at a time. Studies show that taking short breaks can make you more productive by 13% and less tired. Taking breaks often also keeps you from getting tired of making decisions, which helps you stay clear-headed all day.
Start with a clear plan
How to Do It: Every morning, make a list of only three important things to do, not a long list of things to do. Sort tasks into three groups: "Must-Do," "Should-Do," and "Could-Do." First, make sure you finish the "Must-Do" things.
Why It Works: Putting limits on your priorities helps you make decisions. Studies show that limiting your options saves mental energy, which lets you focus on important tasks instead of wasting time on unimportant ones.
Create boundaries — and stick to them
How to Do It: Say no to requests that aren't urgent in a polite but firm way, like, "I can't take this on right now, but I can look at it again next week." Take your lunch break seriously. Get up from your desk, turn off notifications, and relax.
Why It Works: Boundaries that are clear help people not get angry or burned out. A study in the Harvard Business Review found that workers who protect their personal time are happier at work and less stressed.
Declutter your digital and physical space
How to Do It: Take 10 minutes to clean up your work area by filing loose papers, getting rid of old sticky notes, and wiping down surfaces. Close tabs you don't use, archive old emails, and unsubscribe from newsletters that aren't important.
Why It Works: Clutter takes up mental space, which makes stress worse without you knowing it. Researchers at Princeton found that organized spaces help people stay focused and get more done by cutting down on visual distractions.
Use movement to reset your body
How to Do It: Every hour, do some desk stretches (like neck rolls, shoulder shrugs, and seated twists) or take a 5-minute walk around the office or outside. If you can, choose to have meetings while walking instead of sitting in a conference room.
Why It Works: Moving your body releases muscle tension and gets more blood flowing, which helps get rid of stress hormones like cortisol. Studies show that even short bursts of activity can make you feel better and think more clearly, which can help you get more done and deal with stress better.
Practice mindful breathing (even for 2 minutes)
To quickly calm your nervous system, try box breathing (inhale for 4 counts, hold for 4, exhale for 4) or 4-7-8 breathing (inhale for 4, hold for 7, exhale for 8). Use these methods before meetings, after stressful phone calls, or whenever you feel stress building.
How It Works: When you take deep breaths, your parasympathetic nervous system kicks in, slowing your heart rate and telling your brain that you are safe. Studies show that mindful breathing can help you focus and lower your anxiety in as little as 60 seconds.
Don’t bottle up emotions — name them
When you're stressed, stop and say or write down how you're feeling: "I'm frustrated because..." or "This situation is making me anxious." Writing in a journal for just 2 to 3 minutes can help you deal with your feelings before they get worse.
Why It Works: Putting feelings into words makes them less intense by activating the prefrontal cortex (the rational brain) and calming the amygdala (the emotional alarm). Research indicates that this practice can reduce stress reactivity by fifty percent.
Build micro-moments of joy into your day
How to Do It: Make a "joy playlist" for when you're stressed, put up pictures of happy times, or take 30 seconds to enjoy a favorite snack. Make the mood lighter by sharing a laugh with a coworker or watching a funny video.
Why It Works: Positive feelings fight off stress hormones and help you see things from a different angle. The "broaden-and-build" theory says that small pleasures make you more creative and strong over time.
Use your support system
How to Do It: Find one or two people at work or home who you trust and who won't judge you. Say directly, "Can I vent for a minute?" I don't need answers; I just want to be heard.
Why It Works: Oxytocin, the "bonding hormone," is released when people are socially connected, which lowers cortisol. According to research from MIT, workers who have strong friendships at work are more engaged and less likely to burn out.
Log off when you log off
How to Do It: Set a strict end time for work and turn off notifications. Make a habit of doing something at the end of the day, like going for a short walk or listening to a playlist, to let you know that "work mode" is over. If you want to stop checking your phone late at night, charge it outside of your bedroom.
How It Works: To get better, you need to mentally disconnect from work. Research associates after-hours work communication with inadequate sleep, fatigue, and diminished productivity the subsequent day.
Long-Term Strategies for a Calmer Career
To make lasting changes, start by looking at how well your workplace fits with your core values. Do you feel respected and in charge, or do you always put your health at risk for the job? If there's a mismatch, see if small changes, like changing responsibilities or looking for a new team, could make things work better. Sometimes, just figuring out what's wrong can help you set better limits or change the way you work. You might want to think about whether this job is really right for you in the long run if the gap seems too big.
Don't wait until you're really burned out to get help. Before you get too tired, set up a meeting with HR to talk about how to manage your workload or make arrangements that are more flexible. A therapist or career coach can also help you deal with stress at work in a more objective way and come up with coping strategies that work for you. You can stop small stressors from turning into full-blown burnout by taking proactive steps like asking for role clarity, delegating tasks, or negotiating deadlines.
If you can't quit your job, think about job crafting, which means making small changes to your daily tasks, relationships, or way of thinking to make work more enjoyable. Could you put more time into projects that make you feel good? Change the way you talk to coworkers who drain your energy? You can feel more in control again by making small changes, like blocking off time on your calendar for focus or seeing boring tasks as part of a bigger goal. Your job shouldn't hurt your health. You can change it on purpose so that it supports you instead of draining you.
You Deserve to Feel Good —
Even at Work
Getting over burnout doesn't happen overnight. It's about doing small, regular things to take care of yourself that slowly make you stronger. You could set a limit today, take a real lunch break, or turn off notifications after 6 PM. You could try a five-minute breathing exercise between meetings tomorrow. It's okay that progress isn't always straight. The most important thing is to show up for yourself one choice at a time.
Keep in mind that you don't have to use all of the strategies at once. Just one tool, like saying "no" to an extra task, making time for a walk outside, or even just stopping to drink water, can start a chain reaction of change. Your worth isn't based on how much you get done. You should feel interested, energized, and at peace at work. Begin where you are. Keep it up.
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