21 Things (You’re Not Doing) to Manage Stress at Work

Your inbox is overflowing, your manager just added three “urgent” projects to your plate, and your coworker keeps interrupting you every 15 minutes with “quick questions.” Sound familiar?

Whether you’re a busy professional juggling multiple deadlines or a healthcare worker managing long shifts, workplace stress can feel overwhelming. Fortunately, with the help of science-backed strategies, you can navigate these challenges while staying productive and balanced. 

Let’s explore practical approaches that actually work in real-world professional settings!

Understanding Workplace Stress

Workplace stress has reached epidemic proportions globally. 

According to the Global Organization for Stress, at least 60% of working adults in major global economies are experiencing stress. In America, approximately 75% of the population experiences high stress levels at any given time!

It’s not all doom and gloom, though. Research shows that the way we think about stress can dramatically influence how it affects us. In her book ‘The Upside of Stress’, Stanford psychologist Kelly McGonigal discovered that our beliefs about stress literally shape our physical reality. When we view stress as a tool for growth and performance rather than a threat, our bodies respond differently. 

Instead of experiencing the fight-or-flight response with its surge of cortisol, we can activate what scientists call a “challenge response”—one that actually enhances focus, energy, and productivity.

Want to learn how to harness stress as a catalyst for growth? Let’s dive into 21 evidence-based stress management techniques!

21 Science-Backed Ways to Manage Stress at Work

Create Strategic Time Blocks

Ever notice how your stress skyrockets when you’re constantly jumping between tasks like a caffeinated squirrel? That’s because our brains aren’t wired for constant context switching. Instead of letting stressful tasks ambush you throughout the day, take control with strategic time blocking.

High-Impact Zones:

• Designate specific 90-minute focus blocks for your most challenging work
• Choose your peak energy times
• Create a “do not disturb” environment during these blocks

Buffer Zones:

• Schedule 15-30 minute breaks between intense blocks
• Use these for quick walks, stretching, or light tasks
• Allow time for mental transition

Pro Tip: Start with just one 90-minute focused block per day and work on building consistency with it. 

One of the biggest triggers of workplace stress can be difficult colleagues. Thankfully, we’ve got a training program to make your life easier: 

Design Your Environment for Calm

Your physical environment has a profound impact on your stress levels—even if you don’t consciously realize it. Research shows that visual chaos competes for your attention, forcing your brain to constantly process unnecessary stimuli.

Transform your workspace using three strategic zones:

• Inner Circle (arm’s reach): Essential daily tools
• Middle Circle (stand & reach): Reference materials
• Outer Circle (walk to reach): Occasional items

Add these evidence-backed stress-reducing elements:

• Position your desk to face natural light
• Add a small plant; real or artificial both show benefits
• Use sound management tools for noisy offices
• Keep your workspace clean and organized

Action Step: Before you leave work today, spend 10 minutes organizing just your inner circle. Notice how different you feel starting work tomorrow morning.

Build Momentum With Routine

Your brain craves predictability, especially during stressful times. A consistent routine acts like a mental warm-up, signaling to your brain that it’s time to shift into work mode. Instead of creating elaborate morning routines, build a simple, repeatable sequence:

Quick Startup Sequence:

1. Clear your desk completely
2. Fill your water bottle
3. Review your top 3 priorities
4. Open necessary programs
5. Take 3 deep breaths and begin

Pro Tip: The magic happens with consistency. Do this routine enough times and your brain will begin to associate this sequence with entering a focused, productive state.

Track Your Stress Levels

Workplace stress is like water in a pot—it’s much easier to manage before it boils over. Most people wait until they’re completely overwhelmed before taking action. By then, their stress has already impacted their work quality, relationships, and wellbeing.

Research shows that our bodies often recognize stress before our conscious minds do. Pay attention to these progressive stages:

Early Warning Signs:

• Mild tension in shoulders
• Slight difficulty focusing
• Minor irritability
• Changes in breathing

Moderate Signs (Take Action):

• Physical discomfort
• Racing thoughts
• Emotional reactions
• Productivity drops

Action Step: Set three daily check-in times on your calendar. Take 30 seconds to scan your body and stress levels.

The Energy-Task Match

Most people organize their work by deadline or difficulty. Instead, try matching tasks to your natural energy patterns. Here’s how different types of work align with energy levels:

Energy Level	Best For	Avoid
Peak (morning)	Strategic planning, creative work, difficult conversations	Routine admin, email checking
Medium (mid-day)	Team meetings, project updates, regular tasks	High-stakes decisions, complex analysis
Low (late day)	Email cleanup, organization, simple follow-ups	Important presentations, critical thinking

Working against your natural energy rhythms increases stress and reduces performance. By aligning tasks with your energy, you can accomplish more while feeling less stressed.

Pro Tip: Because natural energy patterns vary from person to person, track your energy levels for one week to identify your personal patterns. Then reorganize your schedule accordingly.

Prioritize Recovery

The myth of constant productivity is one of the biggest sources of workplace stress. Your brain, like any high-performance machine, needs regular maintenance. Studies show that brief, strategic breaks improve overall productivity and reduce stress.

Think of your workday like interval training—periods of focused work interspersed with strategic recovery. 

Here’s what real recovery looks like:

• Physical movement (even just standing)
• Natural light exposure
• Social connection (non-work conversations)
• Mental disengagement from work tasks

Build these breaks into your day before you need them. Prevention is always more effective than cure when it comes to stress management.

Pro Tip: Use the “20-20-20” rule: Every 20 minutes, look at something 20 feet away for 20 seconds. Your eyes and brain will thank you.

Rethink Your Relationship With Email

Email: the modern professional’s double-edged sword. According to the Harvard Business Review, the average worker checks their email 15 times a day, leading to constant stress and interruption. Let’s break free from the inbox tyranny.

Instead of being reactive to every notification, take control with structured email management. Create clear boundaries and expectations:

• Check three times daily (morning, noon, end of day)
• Use the 2-minute rule: If it takes less than 2 minutes, do it now
• Create template responses for common requests
• Maintain a clean inbox with clear folders

You can also set expectations about your new email management strategy by:

• Use your email signature to indicate response times
• Enable vacation responders even for short breaks
• Communicate your email schedule to colleagues

Pro Tip: Turn off email notifications completely. You’ll be amazed how much clearer you can think.

Transition Smoothly

In the workplace, we often find ourselves having to jump back and forth between different modes of work. One minute you’re in a collaborative meeting, the next you’re back at your desk trying to focus on deep work. This mental whiplash can create unnecessary stress if you don’t allow yourself to transition smoothly. 

Create intentional transitions between these common work modes:

Focus → Collaboration:

• Take a 5-minute breather
• Review meeting objectives
• Shift physical posture
• Change environment if possible

Collaboration → Deep Work:

• Clear your workspace
• Close unnecessary tabs
• Set a clear intention
• Take three deep breaths

Action Step: Identify your most common work mode transitions and create mini-rituals for each.

Develop Workplace Resilience

Resilience is about bouncing back from stress and adversity. Consider it your professional shock-absorption system. When challenges arise (and they will), you’ll have tools ready to deploy.

Here’s what workplace resilience looks like in practice:

Learn from setbacks by writing down three things after each challenging situation:

1. What worked despite the difficulty
2. What you’ll do differently next time
3. One positive outcome or lesson

Build support systems:

• Identify your go-to people for different challenges
• Schedule regular check-ins with mentors
• Join professional groups in your field

Pro Tip: Keep a “wins journal”—reminding yourself of small victories can build resilience over time.

The Meeting Makeover

Meetings don’t have to be stress factories. Research shows that well-structured meetings can actually reduce workplace anxiety by creating clarity and alignment. The secret lies in transforming passive attendance into active participation.

Before the meeting, take ownership of your role:

• Review materials thoroughly
• Prepare one valuable contribution
• Note specific questions
• Set a personal objective

During meetings, stay engaged through active note-taking. 

Pro Tip: If you’re feeling overwhelmed in meetings, volunteer to be the note-taker. It keeps you focused and provides valuable documentation for the team.

Set Professional Boundaries

Here’s a hard truth: stress often comes from our own inability to set and maintain boundaries. While the idea of setting up professional boundaries might feel like you’re putting up walls between you and your colleagues, they’re actually essential for sustainable working relationships.

Most people wait until they’re overwhelmed to set boundaries. Instead, establish them early and clearly. This means:

• Communicating workload capacity honestly
• Saying no to non-priority requests
• Setting realistic deadlines
• Protecting your focused work time
• Defining role responsibilities clearly

Action Step: Identify one boundary you need to set this week. Script out exactly how you’ll communicate it. And while you’re at it, check out more: How to Set Boundaries: 8 Ways to Draw the Line Politely

Design Your Peak Performance Environment

The average professional spends more time in their workplace than in their living room, but it’s the latter that most people give more thought to designing. Let’s change that.

A well-designed workspace reduces cognitive load and mental fatigue. Think about engaging all your senses:

Visual:

• Reduce clutter in your line of sight
• Use calming colors in your workspace
• Keep inspiring images nearby

Sound:

• Create a focused work playlist
• Use white noise for concentration
• Find quiet spaces for deep work

Physical:

• Optimize desk and chair height
• Keep healthy snacks accessible
• Ensure proper lighting

Pro Tip: Create different zones in your workspace for different types of work. Even small changes in position can help your brain switch modes more effectively.

Stop Multitasking

Think you’re good at multitasking? Think again. Studies^{1 https://psycnet.apa.org/record/2001-07721-001} show that what we call “multitasking” is actually just rapid task-switching, and it’s killing your productivity while amplifying your stress.

Consider this: Every time you switch tasks, your brain needs time to reorient. These “switching costs” add up.

The solution? Embrace single-tasking. Give yourself permission to focus on one thing at a time.

Action Step: Choose your most important task tomorrow and schedule a 60-minute single-tasking session. Turn off all notifications and focus solely on that task.

Break Things Down

Large projects can feel overwhelming, leading to procrastination and stress. Instead of focusing on the big picture, break your work into smaller, achievable chunks. Most importantly, remember to celebrate completing those smaller tasks!

Think of it like climbing a mountain—you wouldn’t stare at the peak the whole time. You’d focus on the next few steps ahead. Apply this to your work:

1. Break projects into 30-minute tasks
2. Celebrate completing each chunk
3. Track your progress visually
4. Share wins with your team

Pro Tip: Keep a “Done List” alongside your “To-Do List.” Seeing what you’ve accomplished can be incredibly motivating.

Create Your Stress Response Kit

Just as a doctor has different tools for different ailments, you need various strategies for different types of work stress. Build your personal stress response kit by identifying what works best for:

Stress Type	Quick Fix	Long-term Solution
Time pressure	Deep breathing	Better planning systems
People conflicts	Short walk	Communication training
Technical problems	Ask for help	Skill development
Decision fatigue	Take a break	Create decision frameworks

Pro Tip: Keep these tools easily accessible in your mind, perhaps in a note. The best stress management technique is the one you’ll actually use when needed.

Transform Digital Overwhelm

Digital overload is a major source of workplace stress. In the modern workplace, we have to deal with a barrage of emails, countless notifications, and multiple communication platforms. No wonder we feel scattered.

Take back control of your digital environment:

• Check emails at set times only
• Use “Do Not Disturb” modes strategically
• Batch similar digital tasks together
• Schedule focused offline time

The real key? Stop treating every digital ping as an emergency. Not everything needs an immediate response.

Pro Tip: Try the “notification detox—turn off ALL notifications for one day and notice how it affects your stress levels and productivity.

Learn to Say No

Learning to say “no” professionally is perhaps the most crucial stress management skill you can develop. Yet most of us would rather take on too much work than risk disappointing others.

Consider this framework for pushing back effectively:

• Acknowledge: “I appreciate you thinking of me for this project…” 
• Reality Check: “Given my current commitments…” 
• Alternative: “Here’s what I can do instead…” 
• Follow-up: “Let’s revisit this next month when my schedule opens up…”

Saying no to one thing means saying yes to something else—usually your well-being. 

Action Step: Practice saying no to a small request this week using this framework: 6 Effective Tips to Politely Say No (that actually work!)

Master the Weekly Review

While most professionals focus on planning the day or week ahead, looking back on your work is equally as important for effective stress management. 

Whether you choose to do it as the last task on Friday or before a new week on Sunday, take 30 minutes to:

• Review last week’s achievements
• Identify upcoming challenges
• Plan major tasks
• Schedule buffer time
• Set realistic goals

This bigger-picture view helps prevent the daily firefighting that creates so much stress.

Pro Tip: Block this time in your calendar and treat it as non-negotiable—it’s your stress insurance policy.

Leverage the Stress-Success Connection

Remember those butterflies before a big presentation? Or that surge of energy before an important deadline? Not all stress is bad. When channeled correctly, stress can actually enhance performance.

The key is shifting your mindset about stress. When you feel those physical symptoms, remember that they can actually be benefiting your cognitive performance: 

• Racing heart = More oxygen to your brain
• Faster breathing = Enhanced alertness
• Heightened awareness = Improved focus

Instead of fighting these responses, use them. Top performers in every field experience stress—they’ve just learned to ride the wave rather than drown in it.

Action Step: Next time you feel stress mounting, say to yourself: “This is my body helping me rise to the challenge.”

Build Your Stress Support System

No one climbs Mount Everest alone, and you shouldn’t handle work stress solo either. Creating a strong support network is essential for long-term stress management.

Different supporters serve different roles:

• Mentors provide perspective
• Peers share daily challenges
• Friends and partners offer emotional support
• Professionals give expert guidance

Don’t wait until you’re overwhelmed to build these connections. Regular check-ins prevent stress from building up in the first place.

Pro Tip: Schedule monthly coffee dates with someone in your field who energizes you. Think of it as preventive stress maintenance.

Create Your End-of-Day Circuit Breaker

How you end your workday dramatically affects your stress levels—both at work and at home. Without a clear shutdown routine, work stress follows you home like a stray cat.

Your end-of-day routine should:

1. Close open loops (quick tasks, emails, updates)
2. Review tomorrow’s priorities
3. Tidy your workspace
4. Log your wins
5. Set a clear “work is done” signal

Action Step: Create a specific phrase or action that signals “work is complete.” Some people shut down their computer, others take a brief walk, or simply say “done for today.”

Frequently Asked Questions (FAQs) About How to Manage Stress at Work

Transform Your Workplace Stress into Professional Growth

Stress is an inevitable part of work. Instead of trying to eliminate it completely, think about managing stress. When we embrace a certain degree of stress and reframe our thinking around it, we can actually enhance performance!

By implementing the strategies in this article, you can build resilience, maintain productivity, and protect your wellbeing in even the most challenging work environments.Ready to learn more about managing stress effectively? Check out our article on What is Eustress? And How it Differs From Normal Stress to understand how to harness stress for better performance.