The Guide to Dealing with Stress in the Workplace

It’s easy to spot when you’re barely surviving the daily grind. The signs are hard to miss—persistent headaches, constant worrying about the future, losing focus at work, and maybe the most telling of them all, dreading the thought of clocking in the next day.

We’ve all been there. The good news? There are surprisingly simple ways to manage work-related stress and keep your energy levels up.

1. Work Comfortably

Your workspace can make or break your productivity. Over time, an uncomfortable chair, desk, or environment can take a serious toll on your focus and mood.

If you want to perform at your best, start by adjusting your workspace to fit your needs. Consider upgrading to a sit-and-stand desk converter so you can change your desk height throughout the day, improving posture and comfort.

It’s not just about ergonomics—organization matters, too. Tangled cables, messy files, and cluttered desks can be distracting. Use cable organizers, storage solutions, and clean desk habits to create a more efficient workspace.

Many modern offices are catching on, incorporating gyms, yoga rooms, and cozy lounges into their designs. Even if your workplace isn’t quite that advanced, you can still make small changes that improve your comfort and productivity.

2. Take in the Sun Whenever You Can

A quick break in the sunlight can do wonders for your mood and energy. Step outside during lunch or coffee breaks, breathe deeply, and let your body soak in vitamin D.

Not only does sunlight help regulate mood, but vitamin D also supports bone health and reduces the effects of stress on your body. Pair that sunshine with light movement, like a short walk, to boost blood circulation and refresh your mind.

3. Learn to Unplug from Work

Work-life balance is essential for long-term mental health. When your workday ends, give yourself permission to switch off from emails, messages, and tasks. Use this time to connect with family, friends, or hobbies you love.

Creating this boundary not only lowers stress but also helps you return to work the next day with a clearer mind and renewed focus.

4. Try Office Yoga

Yoga isn’t just for flexibility—it’s also a powerful stress reliever. Even in a small office, you can do simple stretches and breathing exercises that improve circulation, release tension, and help you refocus.

There are plenty of quick yoga routines designed for desk workers that don’t require a mat or a lot of space. A few minutes of mindful stretching can make a noticeable difference.

5. Find the Right People to Collaborate With

Don’t try to handle every challenge alone. If you’re stuck on a project, reach out to colleagues who have experience in similar tasks. Collaboration not only speeds up problem-solving but can also reduce your workload and stress levels.

6. Stick to a Bedtime

It might feel like a childhood rule, but having a consistent bedtime is one of the most effective ways to fight work stress. Adults need 7–8 hours of quality sleep to function at their best. Without it, you risk starting each day more fatigued than the last.

7. Ask Yourself: “Can This Be an Email?”

Unnecessary meetings are notorious time-wasters. Before scheduling one, consider whether the discussion could be handled just as effectively through email.

The bonus? You’ll have a written record of decisions, making it easier to refer back to your ideas later. This not only saves time but also keeps your team more focused and productive.

Bottom line: Stress in the workplace is inevitable, but it’s not unbeatable. By making small adjustments—whether it’s improving your workspace, soaking up sunlight, practicing office yoga, or protecting your downtime—you can boost productivity, protect your health, and make your 9–5 feel far less draining.