Stress is a natural response to challenges—but when it becomes overwhelming, even the simplest tasks can feel impossible. That’s where stress management techniques come in—they can make all the difference in protecting your mental and physical health.
At work, stress is especially common—77% of employees reported experiencing work-related stress, according to the American Psychological Association’s 2023 Work in America Survey. And the effects go beyond just feeling tense or anxious: Over half (57%) of workers said stress negatively impacts them in ways that can lead to burnout, including emotional exhaustion (31%), loss of motivation (26%), and even wanting to quit their job (23%).
According to 20% of the workers surveyed, stress can also lower productivity, and 19% said it causes irritability, making it harder to collaborate with coworkers or handle customer interactions.
But while stress may be unavoidable, it doesn’t have to control your life. There are effective stress management techniques that can help you handle pressure both at work and beyond.
Understanding stress: Causes and effects
Stress doesn’t come out of nowhere—it’s triggered by different pressures in life. According to scientific research, stress can be caused by physical or psychological stimuli, like tight deadlines, heavy workloads, or a lack of support from colleagues and managers.
Job insecurity can also be a major contributor, as uncertainty about your role or the company’s stability can create ongoing anxiety. Workplace conflicts, whether with coworkers or demanding bosses, add another layer of tension that can make your daily tasks feel even more overwhelming.
Outside of work, personal stressors can be just as challenging. Financial struggles, such as worrying about bills, debt, or job stability, often weigh heavily on a person’s mind. Family issues, including relationship conflicts, parenting challenges, or caregiving responsibilities, and health concerns can also be emotionally draining.
How stress affects you
The stress response is a way to prepare the body to handle and overcome the challenges caused by these stressors. When stress kicks in, your body shifts into “fight-or-flight” mode, which floods you with cortisol and adrenaline, leading to shallow breathing and increased heart rate. You might snap at coworkers, friends, or family over small things.
To find out if you’re under too much stress, licensed psychotherapist Dr. Noah Kass recommends checking in with your physical and emotional state. “Are you experiencing pain or discomfort in your chest or back? Is it not going away? Do you feel overly fatigued, even though you’ve been getting enough sleep? Have your eating habits changed? Are you overeating? Eating too little? Are you having difficulty staying organized or snapping at your co-workers easily?” Dr. Kass asks.
If stress continues unchecked, it can lead to more serious long-term effects. Chronic stress is one of the biggest contributors to burnout, leaving you feeling emotionally exhausted and disengaged from work and life. It can also increase the risk of mental health issues like anxiety and depression. On a physical level, prolonged stress has been linked to cardiovascular problems, including high blood pressure and heart disease. Over time, it can even weaken the immune system, making you more susceptible to illnesses.
The good news is that while stress is a natural part of life, it doesn’t have to control you. Having at least one stress management strategy can help you alleviate its symptoms.
Read this next: 10 Signs of Burnout You Might Be Overlooking
14 stress management techniques for work and beyond
Stress at work doesn't have to take over your day (or your life). These stress management techniques can help you stay grounded, focused, and way less frazzled.
Quick stress management techniques for immediate relief
How do you manage stress at work? When stress hits, you don’t always have the luxury of stepping away for a long break. Fortunately, there are quick and effective ways to manage stress in the workplace that can help you in just a few minutes.
1. Practice deep breathing exercises
One of the simplest and most effective ways to calm your nervous system is through deep breathing to take our body out of that “fight or flight” mode.
A few deep breaths can signal your brain to relax and restore a sense of balance. “Inhale for four seconds, hold for four seconds, exhale for four seconds—repeat and do this three times,” Dr. Kass says. Don’t forget to focus on each breath as it enters and leaves your body.
2. Use Progressive Muscle Relaxation (PMR)
Stress often manifests physically as muscle tension, which can leave you feeling stiff and uncomfortable. Progressive Muscle Relaxation is a technique that helps release built-up tension by systematically tensing and relaxing different muscle groups.
Start by clenching your fists tightly for five seconds, then slowly release them. Move up your body—tighten your shoulders, hold, and then release. Do the same with your neck, face, and legs. By the end, you’ll likely feel a noticeable difference in how relaxed your body is.
3. Try mindfulness and grounding techniques
When stress feels overwhelming, bringing your attention back to the present moment can be incredibly helpful. A simple grounding exercise is the “5-4-3-2-1” technique: Identify five things you see, four things you hear, three things you can touch, two things you can smell, and one thing you can taste. This method helps break the cycle of anxious thoughts by refocusing your mind on what’s happening right now, rather than worrying about the past or future.
Read this next: How to Practice Mindfulness at Work: 6 Ways to Stay Present
4. Incorporate stretching and movement
Sitting at a desk all day can contribute to stress and tension, especially in your neck, shoulders, and back. A few simple stretches can work wonders. Roll your shoulders forward and backward, gently tilt your head from side to side, or stand up and stretch your arms overhead. Even a short walk around your office or home can improve circulation, boost energy levels, and provide a mental reset.
This goes hand in hand with Dr. Kass’s recommendation, the Pomodoro technique. “Here’s how it works: Set a timer for 25 minutes and focus solely on your task until the alarm rings,” he says. “Take a five-minute break—walk around, have a glass of water, or do some stretches—then get back to work. After four Pomodoros, take a longer break of 20 to 30 minutes.”
5. Listen to music
Music has a powerful effect on mood and stress levels. Soft, slow-tempo music can help calm your nerves, while upbeat music can provide a quick energy boost if you’re feeling sluggish. Nature sounds, such as rain or ocean waves, may help create a calming atmosphere. When stress starts creeping in, putting on a playlist that matches your desired mood can shift your mindset almost instantly.
Daily stress management strategies for work
Quick techniques are easy to incorporate into your daily routine and can make a big difference in how you handle stress in the moment. But developing daily stress management strategies is just as important. These daily habits can help you stay balanced in the long run.
By focusing on simple, effective ways to reduce stress at work, you can ease daily pressure, improve focus, and feel more in control during your workday.
6. Set clear boundaries
It’s easy to fall into the trap of taking on too much, but learning to say no is essential for stress management. Set limits on your workload by communicating what’s realistic and protecting your personal time. This might mean turning off email notifications after work hours, setting specific “focus times” during the day, or politely declining additional responsibilities when your plate is already full.
7. Communicate your needs clearly
A lot of work stress comes from misunderstandings, unclear expectations, or feeling unsupported. If you’re struggling, don’t keep it bottled up—speak up. “Talk to your manager, but be specific and follow up after the conversation,” Dr. Kass says. “Choose a supervisor who will listen and try to understand.”
Just do your best to keep your cool during the conversation. “There’s a difference between being honest and appearing unhinged,” he says. “Just because you’re stressed doesn’t mean you should let emotions take over—you still need to maintain a professional tone. The goal is to collaborate and find a solution.”
Read this next: Mental Health at Work: How to Have an Honest Talk with Your Boss
8. Optimize your work environment
Your workspace can influence your stress levels more than you realize. A cluttered desk can make your mind feel cluttered, while a well-organized space can promote focus and efficiency. Small changes, like adjusting lighting, adding plants, or using noise-canceling headphones (if possible), can create a more calming environment.
9. Develop emotional resilience
Stress is inevitable, but how you respond to it makes a difference. Emotional resilience is the ability to adapt and stay strong in the face of challenges. To build it, practice self-awareness, stay positive, and develop coping strategies that help you navigate stress more effectively over time. Simple habits like focusing on what you can control, learning from setbacks, and maintaining a positive mindset can make stressful situations feel more manageable.
Daily stress management tips for outside the workplace
Work stress doesn't always stay at work—it can spill into your evenings and weekends too. That’s why it’s important to have a few go-to daily stress management tips you can lean on outside the office.
10. Exercise and engage in physical activity
According to a scientific study, exercising at least once a week can significantly decrease your sense of stress. Whether it’s a morning workout, a quick walk during lunch, or stretching in the evening, regular movement releases endorphins, which help boost mood and reduce anxiety. The key is to find an activity you enjoy—whether it’s yoga, weightlifting, dancing, or just taking the stairs instead of the elevator.
11. Practice healthy sleep habits
Research shows that a lack of sleep can make stress worse, leaving you feeling irritable, unfocused, and overwhelmed.
To improve sleep quality, aim for a consistent bedtime, avoid screens before bed, and create a relaxing nighttime routine. Even small changes, like reducing caffeine in the afternoon or keeping your bedroom cool and dark, can lead to better rest and lower stress levels.
Read this next: 20-Minute Nighttime Routine That'll Help You Sleep Better
12. Eat nutritious foods and stay hydrated
What you eat and drink affects how you feel. Foods rich in protein, healthy fats, and complex carbohydrates fuel your body and mind, while too much sugar or processed food can lead to mood swings and increased stress. Skipping meals or relying on too much caffeine can lead to energy crashes, making stress harder to manage. The FDA advises avoiding consuming more than 400 milligrams per day.
“Eat regularly and stay hydrated—when you haven’t had enough food or water, you’re more likely to feel fatigued and irritable, making it easier to snap at a co-worker or boss,” Dr. Kass says. “Keep a full water bottle and healthy snacks at your desk to maintain steady energy levels.” Some experts recommend that healthy men drink about 15.5 cups per day, and healthy women, about 11.5 cups.
13. Journal and reflect
Write down your thoughts to better process your emotions and reduce stress. A simple journaling habit, like listing things you’re grateful for, jotting down daily reflections, or brainstorming solutions to challenges, can help clear your mind and give you a sense of perspective.
14. Spend time with supportive people
Social connections are one of the best buffers against stress. Spending time with family, friends, or colleagues who uplift and support you can help you recharge and gain perspective. Even if you have a busy schedule, set aside some time for meaningful interactions. It can have a big impact on your overall well-being.
Seek professional help when needed
Sometimes, stress management techniques aren't enough, and that’s OK. If stress is starting to affect your daily life, relationships, or well-being, it may be time to seek professional help. “Check in with a licensed mental health provider who understands workplace stress and with whom you feel comfortable being honest,” Dr. Kass says.
A therapist or counselor can provide guidance tailored to your specific situation, helping you strengthen your stress management skills, develop coping strategies, and process underlying stressors. Signs that you might benefit from professional support include persistent anxiety, difficulty sleeping, loss of motivation, or feeling overwhelmed even with small tasks.
Remember: Seeking help isn’t a sign of weakness—it’s a proactive step that you must take to keep your mental health.