6 Stress-Busting Strategies to Use at Work

How to Relieve Stress in the Moment

The good news is that there are ways to overcome stress as it happens and before it gets a chance to overload you. Here are six strategies you can use to address stress at the exact moment it hits at work, whether you’re working in a cubicle or a warehouse.

Get to Know Your Stress

“Practicing any stress-relieving technique in the moment requires recognition of the symptoms of stress,” Ginder says. “Although there are commonalities, how stress shows up in a person will be unique to the individual.”

Before you start taking action, take the time to really recognize and acknowledge what you’re feeling. How is stress showing up in your body, emotions, and behavior? When does it usually show up? Answering these questions will allow you to choose in-the-moment strategies that are uniquely beneficial to you.

Take Breathing Breaks

Studies suggest that taking time for deep, intentional breathing throughout the day can help lower levels of cortisol (the stress hormone), reduce blood pressure, and decrease negative emotions. The key is to focus on diaphragmatic, or deep, breathing.

“Set an alarm on your phone to remind you to take regular breathing breaks throughout the day,” says Daniela Wolfe, L.M.S.W., a therapist specializing in burnout prevention and work/life balance in Buffalo, New York. “Pause for one minute and breathe. By taking about 5 to 10 deep breaths, you have incorporated beneficial self-care into your day.”

Incorporate Intentional Movement

“Performing some type of purposeful movement every half hour to an hour can be incredibly helpful in reducing stress,” Ginder says. This doesn’t mean you have to go to the gym for an hour a day after work. Instead, focus on micro-practices of movement, or small ways you can incorporate it into your day.

“Take short breaks, go the ‘long way’ to the restroom or break room, or even take an extended walk during your lunch hour,” Wolfe recommends. “It can be as short as a lap around the block or a coffee run. But take some space away from your desk and move.”

Disconnect When You Can

Learning how to unplug from work isn't easy, especially since email, Slack, and other messaging apps make us easily accessible outside of working hours. But separating yourself from work is a simple, ongoing strategy that can prevent your stress from skyrocketing.

Wolfe recommends empowering yourself to set clear boundaries around work. This means enforcing a clear start time, end time, lunch, and breaks throughout the day to the best of your ability. You can also focus on removing your break time from the workplace itself; eat your lunch somewhere other than your office or cubicle, or, if you can't do that, close and cover your computer and pause your notifications on your off time.

Have a Water Cooler Chat

Don't overlook the mood-boosting effects of a little small talk. Take time to chat with coworkers about their kid's ball game, your vacation plans, or how your favorite team is shaping up ahead of next season. These quick conversations can boost feelings of social connection, which can be a “stress-buffering mechanism,” Ginder says.

Wolfe emphasizes that maintaining relationships with your coworkers is essential in reducing stress and other negative feelings at work. “Those relationships are part of the fabric of your day-to-day life. A good laugh with our colleagues can provide instant stress and tension release.”

Release Your Physical Tension

If you’re someone who feels stress in your body, Ginder recommends using progressive muscle relaxation (PMR). This simple practice involves tensing some or all of your muscles for five seconds, then slowly releasing the tension and repeating the process until you’ve reached a more relaxed physical state.

Research suggests that practicing PMR may not only reduce stress, but also aid in reducing systolic and diastolic blood pressure, decreasing pain you may have from work-related activities, and improving sleep once you’re finally able to rest from a long day of work.

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