5 Quick and Easy Ways to Reduce Stress at Work

April 11, 2019 Julia Daihl


5 Quick and Easy Ways to Reduce Stress at Work

I want to take a moment to stress (pun intended) the importance of reducing stress in the workplace. Stress is not only a source of health concern but effects the way you (and sometimes others) work.

According to the American Institute of Stress, 40% of workers reported their job was very or extremely stressful and 25% viewed their jobs as the number one stressor in their lives.

In an APA study, 64% of adults overall, are stressed over work.


It’s almost an expected side effect when you take on a job, but does it have to be? With a big chunk of our life being spent on work - 90,000 hours for the average American to be exact (source: Business Insider) – it’s disheartening to imagine most of those hours are stress-filled.

Here are a few ways to reduce stress in the workplace.

Reducing Stress in the Workplace

Use a Breathing Exercise

Let’s just take a quick moment to pause and breathe. Use this recommended exercise by UofM Health:

Belly Breathing

  1. Sit or lie flat.
  2. Put one hand on your belly and the other on your chest.
  3. Take a deep breath in through the nose – letting your belly push out and your chest stays put.
  4. Breathe out with pursed lips and let your belly go in.
  5. Do this 3-10 times to help you calm down.



Take a Break – Let Your Mind Reset

Giving yourself time does wonders for you and helps improve your productivity as well. A quick break could be a walk around the office, snack break, or even looking at cute animal pictures (it’s scientifically proven).


Meditate to Help Relieve Stress

A simple break allows your brain a moment to just process – focusing on the moment gives your brain a chance to heal. The mobile app Headspace does a great job of sending you moments of mindfulness right to your phone, prompting you to take a break.


Use Positive Affirmation – Focus on the Good, Not the Bad

Give yourself encouragement. You are only human and that’s a wonderful thing! Don’t forget the power of motivation – YOU CAN DO THIS!

Download these vision cards to help surround yourself with positivity!



Do Some Desk Yoga and Stretches

Get out of your (sitting) rut with some intentional poses designed to help alleviate the physical symptoms that often come with stress.

Get step by step instructions on some easy-to-do desk poses here.


KEEP READING! Here are some other articles you’ll like:

Why Enforcing Employee Breaks is So Important

5 Helpful Resources to Keep Your Personal Wellness on Track in the Workplace

5 Ways Managers Can Encourage Good Mental Health in the Workplace

Mental Health Awareness Day: How to Help Someone at Work


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