How to handle stress in the workplace

Let’s be real—work can be stressful. Whether it’s the mountain of emails waiting for you every morning, tight deadlines breathing down your neck, or juggling multiple projects at once, stress in the workplace is something we’ve all dealt with. But it can be manageable! The trick is figuring out how to keep that stress from overwhelming you.

In this post, we're going to dive into some easy, practical tips to help you stay calm, focused, and even enjoy your work a bit more—yes, it’s possible. Honestly!

1. Break it down

Ever look at your to-do list and just want to close your laptop, hide under the nearest desk, and hope for the best? Or end up procrastinating because you're overwhelmed and don't know where to start? When you’re swamped by tasks, it’s easy to feel paralysed. But here’s the hack: break those big, scary tasks into smaller, bite-sized chunks.

Instead of thinking, “I need to finish this 20-page report,” start with, “I’ll gather the data today and write the intro.” Smaller steps feel more doable and give you that satisfaction of crossing things off. It’s all about momentum! Better still, write those smaller steps into a to-do list and enjoy the satisfaction of ticking them off.

2. Take regular breaks

It might sound counterintuitive, but taking breaks can actually make you more productive—and keep you sane. The key is to step away before you feel completely burnt out. Get up, stretch your legs, grab a coffee, or even just do a quick scroll through social media (but set a timer, so it doesn’t turn into a deep dive). These mini-breaks help refresh your mind and stop stress from building up throughout the day.

Try the Pomodoro Technique if you need some structure: work for 25 minutes, then take a 5-minute break. After 4 rounds of this, reward yourself with a longer break. You’d be surprised how much more focused and clear-headed you feel.

3. Get moving

Speaking of breaks, one of the best ways to reset when you’re feeling stressed is to get moving. Take a quick walk outside, stretch at your desk, or even just stand up and shake off the tension for a minute. Exercise—even if it’s just a little bit—releases endorphins, which are like your body’s natural stress-busters.

If you’ve got a bit more time, try squeezing in some actual exercise during lunch. A quick gym session, yoga class, or even just a brisk walk can do wonders for your mood and energy levels. Bonus points: you'll probably be more productive afterward too.

4. Breathe (seriously, just breathe)

This one might sound too simple to work, but trust me, taking a few deep breaths can change everything. When you're stressed, your breathing gets shallow and your muscles tighten up, which only makes things worse. Next time you're feeling the pressure, take a deep breath in for 4 counts, hold for 4 counts, and then exhale slowly for 4 counts. Repeat this a few times, and you’ll feel more grounded in no time.

If you want to go deeper into this, try a quick meditation app. They offer guided breathing exercises that can help calm your mind and bring you back to the present moment.

5. Set boundaries

Work stress often creeps in when we let our boundaries slip. This is especially true if you're working remotely or in a role where you’re expected to be “on” all the time. Start by setting clear boundaries for your work hours, and stick to them as best you can. If you work from home, try to create a designated workspace, and when the day is done, leave that space—mentally and physically.

Also, don’t be afraid to say no if your plate is already full. It’s better to be upfront and honest about what you can realistically handle than to overpromise and then stress yourself out trying to keep up.

6. Talk it out

Sometimes, the best way to handle stress is to talk it out. Whether it's venting to a co-worker over lunch or sharing your worries with a close friend, talking about what’s stressing you out can help take some of the weight off your shoulders. You might even find that the person you’re talking to has been through the same thing and can offer some helpful advice or perspective.

If work stress is getting too intense, consider talking to your manager or HR. Many workplaces offer resources like employee assistance programs (EAPs) where you can get confidential support or even counselling. And if your wellbeing is impacted then your GP will always have an open ear to discuss this with you.

7. Prioritise sleep

We’ve all been there: staying up late to finish that project or get ahead for the next day. But here’s the catch—when you sacrifice sleep, your stress levels tend to skyrocket. Sleep is your body’s natural reset button. It helps you manage emotions better, think more clearly, and respond to stress in a healthier way.

Try to aim for 7-9 hours of good quality sleep per night. If you're struggling to wind down, avoid screens for at least an hour before bed and create a calming nighttime routine, like reading, or taking a warm bath.

8. Focus on what you can control

Stress often stems from feeling out of control, whether it’s a chaotic day at the office or a looming deadline. While you can’t control everything, you can focus on what is within your power. Prioritize your tasks, manage your time, and do your best with what you can control—then try to let go of the rest.

This mindset shift can make a huge difference. It's not about being perfect but about handling your workload one step at a time, knowing you're doing your best.

9. Laugh it off

Sounds cheesy! But laughter really can be the best medicine. So find moments of humour in your day—even if it’s just watching a funny video during a break or sharing a joke with a coworker. Laughter reduces the level of stress hormones in your body and helps you feel more relaxed and positive.

Workplace stress is normal, but it doesn’t have to take over your life. By breaking tasks down, taking regular breaks, setting boundaries, and finding ways to move and laugh, you’ll be able to manage stress and stay on top of your game. Remember, it’s all about balance—work hard, but also take care of yourself. After all, you deserve to feel good at work and in life!

Stay cool, stay calm, and keep kicking butt! 😊