10 Tips to Relieve Stress at Work
You log off... but your mind doesn’t.
The commute home was time to decompress. Evenings were truly offline. Weekends felt like actual breaks. Those boundaries have blurred in our post-pandemic world. Now, workplace stress is harder to escape. Hybrid schedules, constant notifications, and less face-to-face interaction have erased the line between professional and personal life. It’s no surprise that 87% of Asian professionals now report feeling stressed at work (Cigna, 2023).
But the impact of this stress goes beyond individual burnout, it’s become a systemic challenge with real costs for businesses too:
63% of stressed employees take mental health sick days (The Guardian, 2023)
Depression and anxiety contribute to the loss of 12 billion working days annually worldwide, costing the global economy US$1 trillion in lost employee productivity (WHO, 2022).
Stressed employees are twice as likely to quit (Gallup, 2023)
The tools we once relied on to manage stress, like after-work downtime or weekend getaways, don’t carry the same weight in a world that’s always “on.” The issue isn’t just time management; it’s feeling drained, emotionally checked out, and slowly losing what real rest is supposed to feel like.
To tackle modern stress, we need to understand what makes it feel different and why old coping mechanisms no longer work.
Why Today’s Stress Feels Different
What makes today’s stress feel so relentless isn’t just the workload—it’s the way we work now. We’re hyper-connected digitally, yet lonelier professionally. Fewer casual check-ins or “water cooler” moments leave many professionals feeling isolated.
Meanwhile, back-to-back virtual meetings leave us emotionally worn down, while switching between tabs, chats, and emails fragments our focus and fuels digital fatigue.
On top of that, our personal spaces have turned into workspaces. This constant overlap between home and office means we never fully “clock out.” It’s no wonder so many of us are mentally exhausted, even without a commute.
And let’s not forget the pressure to stay productive, upbeat, and “on” at all times. That expectation, whether internal or external, can make it hard to acknowledge symptoms of work stress, let alone address them.
Here’s the good news: you don’t need to change your routine to start feeling better completely. By adding a few simple, intentional habits into your day, you can build lasting resilience against stress.
Here are 10 tips for today’s workplace. They’re practical, human-centered solutions for hybrid fatigue, screen burnout, and blurred boundaries in your blueprint for a healthier, more sustainable work-life balance.
1. Move Your Body (Even for 15 Minutes)
Why It Works: Physical activity triggers the release of endorphins—our brain's feel-good chemicals. It also reduces levels of cortisol, the hormone linked to stress. Exercise improves blood circulation, which can help clear the mind and boost your mood.
How to Apply It: You don't need to commit to an hour at the gym. Try:
A 15-minute walk during lunch
Stretching at your desk or standing between meetings
Dancing to one favorite song in the morning
5-minute mobility drills during screen breaks
Even just a few moments of movement can clear your mind and ease fatigue.
2. Practice the Relaxation Response
Why It Works: When stressed, your body goes into "fight-or-flight" mode—heart racing, muscles tense, mind on high alert. Dr. Herbert Benson's concept of the “relaxation response” counteracts this by activating your body’s natural calming system (the parasympathetic nervous system). This slows your heart rate, relaxes muscles, and reduces anxiety.
How to Apply It: Choose one relaxation technique and make it a daily habit:
4-7-8 breathing (inhale for 4, hold for 7, exhale for 8)
A 10-minute guided meditation (try Insight Timer or Calm)
Progressive muscle relaxation (tensing and releasing muscles)
Gentle yoga or Tai Chi to start your day
Consistency matters more than duration. Even micro-practices (like 3 breaths before a meeting) can reset your stress levels.
3. Fuel Your Body with Anti-Stress Foods
Why It Works: Your gut and brain are closely linked through the gut-brain axis. What you eat influences your mood, energy levels, and how well you cope with stress. Processed foods and excess caffeine can spike cortisol and reduce energy.
How to Apply It: Incorporate mood-supportive nutrients:
Bananas: High in magnesium and vitamin B6
Dark chocolate: Boosts serotonin (in moderation!)
Oily fish like salmon or sardines: Full of omega-3s
Yogurt, kimchi, or miso: Support gut health
Green tea: L-theanine promotes calmness
Pro Tip: Keep a “stress snack kit” at your desk (dark chocolate + nuts + green tea bags) for chaotic days.
4. Prioritise Self-Care (Guilt-Free!)
Why It Works: Self-care acts like a pressure valve for your brain. When you’re constantly giving energy to work, relationships, or chores without refueling, you’re running on fumes. Small acts of replenishment—whether it’s a 10-minute journal session or a walk without your phone—signal to your nervous system that it’s safe to relax. Over time, this builds emotional stamina, so you’re less reactive to stress and more present in your day.
How to Apply It:
Schedule “me-time” like a meeting
Journal for 10 minutes after work
Unplug with a relaxing bath or phone-free walk
Recharge with a hobby (e.g., knitting, painting)
Think of recharging not as a luxury, but a necessity. When you prioritize yourself first, you'll be able to show up better for others.
5. Break Up Big Tasks Into Smaller Wins
Why It Works: A massive project feels like staring at a mountain you have to climb all at once. But breaking it into smaller steps is like plotting a trail with rest stops, each checkpoint gives you a hit of accomplishment (thanks to dopamine) and makes the next step feel doable. It’s not about box-ticking. It’s about building belief, one small win at a time; it’s about tricking your brain into seeing progress, which keeps frustration at bay and momentum alive.
How to Apply It:
Use a visual tool like Trello or Notion to map your project
Break down each big task into subtasks
Set small daily goals with deadlines
Celebrate each milestone, no matter how small!
This approach builds momentum and helps you feel in control.
6. Set Healthy Boundaries (and Stick to Them)
Why It Works: Boundaries aren’t walls; they’re filters. When you’re always ‘on,’ your brain never gets the signal to shift out of work mode, leaving you stuck in low-grade stress. Blocking focus time or silencing notifications after hours isn’t selfish. Over time, this trains others (and yourself) to respect your energy, so you can give your best without burning out.
How to Apply It:
Identify your non-negotiables (e.g., lunch breaks, no work past 7 PM)
Use auto-responders for email during off-hours
Label slots ‘Do Not Disturb: Deep Work in Progress’. It’s harder for colleagues to ignore.
Practice phrases like “I’ll need to check my schedule” or “Let’s revisit this tomorrow.”
Use calendar blocking to visually defend your time.
If you’re an HR leader, encourage your team to block out daily deep-focus time and avoid meetings during that window to support overall employee wellness.
7. Lean on Your Support System
Why It Works: Stress thrives in isolation. A quick vent to a colleague or laugh with a friend isn’t just ‘taking a break’, it’s like hitting your brain’s reset button. Sharing struggles out loud helps put them in perspective, while feeling heard releases tension you didn’t even realize you were carrying. Think of it as emotional cross-training: the stronger your connections, the more bounce-back you have when pressure hits.
How to Apply It:
Schedule weekly catch-ups with supportive colleagues
Message a friend during a tough workday
Join a professional community or peer group
Check in with others often, they’re going through the same thing. A little camaraderie goes a long way. Workplaces that foster psychological safety and open communication tend to have lower employee burnout rates, so speak up and check in with your colleagues when you can. If you're looking for more practical ways to prevent burnout and protect your mental well-being, check out our blog, “12 Tips to Counter Burnout.”
8. Be a Wellness Champion at Work
Why It Works: Advocating for wellness at work does double duty: it gives you control over your environment, and it gives others permission to prioritize well-being too. Even if you're not in a leadership position, small acts like suggesting a walking meeting can still make a difference.
How to Apply It:
Start a “Wellness Wednesday” email with tips
Organize a monthly movement or mindfulness session
Suggest stress-relief activities during team check-ins
Recommend a corporate wellness provider—or explore corporate wellness providers like FITFAMCO.
If you’re in HR, form a well-being committee or offer staff surveys to find out what employees want. Not sure where to start? We explore actionable ideas to help overcome the Monday slump and boost employee motivation and workplace mental health in our blog, “Monday Blues: How HR Can Boost Workplace Motivation”.
9. Prioritize Quality Sleep
Why It Works: Sleep isn’t just downtime, it’s your brain’s nightly maintenance shift. Skimping on it is like expecting a phone to work without charging: even small tasks feel harder, and stress hits louder. A consistent wind-down routine (like reading instead of scrolling) helps your mind transition into rest mode, so you wake up with a clearer head and steadier nerves.
How to Apply It:
Stick to a consistent sleep schedule
Create a wind-down routine (e.g., tea + book + music)
Keep your bedroom cool, quiet, and tech-free
If you struggle with racing thoughts at bedtime, try a ‘brain dump’ journaling technique: Write down unfinished tasks or worries 1 hour before bed to signal to your brain it’s safe to unwind.
10. Take Digital Detox Moments
Why It Works: Constant notifications and screen overload keep your brain in a reactive state, fueling stress and mental fatigue. Blue light from devices also disrupts sleep by suppressing melatonin (your body’s "rest" signal).
How to Apply It:
No screens during meals/breaks
Turn off push notifications for non-essential apps
Use apps like Forest or Focusmate to stay present
Try a ‘Screen-Free Sunday Morning’. Replace scrolling with a walk, reading, or coffee outdoors.
Pro Tip: Enable "night mode" on devices 2+ hours before bed to minimize blue light’s impact on sleep.
Conclusion
Stress won’t vanish overnight, but these small steps create a ripple effect, for you and your team. Whether it’s a 5-minute breathing exercise, a lunchtime walk, or setting firmer boundaries, every step counts.
While these tips help individuals, companies also play a key role in reducing workplace stress. At FITFAMCO, we design custom corporate wellness programs (from mindfulness workshops to fitness challenges) that reduce stress and boost productivity. We get the challenges of today’s always-on culture, which is why our wellness programs are designed to fit into real-world schedules, not add to the overwhelm. Our turnkey solutions save HR teams time while delivering measurable results.
“Your workplace should support your well-being, not sabotage it. And small changes can lead to big wins.”
You don’t have to solve stress alone. We partner with HR teams to bring real relief to your amazing employees and build a stress-resilient culture together. Fill in the form below to design a wellness program tailored to your team’s needs.
