Daily habits to lower stress at work

Daily habits to lower stress at work aren’t just about surviving—they’re about thriving. We’ve all felt it—the weight of stress creeping into our daily work lives. Sometimes, it feels like there’s too much on our plates, and no matter how much we try to cope, the pressure never lets up.

We’ve learned that incorporating a few simple, intentional habits into our routine can reduce stress and create a much healthier work environment. So, let’s talk about how we can do just that.

We’ve aslo learned that small changes, like organizing tasks and setting boundaries, can make a big difference. That is why we have made a special article on the subject of combating job-related stress in which we have dealt with task priority as a way to reduce overwhelm.

On the other hand, we dedicated our time to explain how mindfulness at work and techniques to stay calm and focused are used to take quick breaks to reset our focus.

Related to this topic, we have already spoken of effective ways to balance work and personal life, where we stressed the benefits of setting clear boundaries.

We’ve found that reducing stress not only benefits our health but also improves productivity, as our article on the financial cost of stress and influence of anxiety on employee productivity reveals.

Creating a supportive work culture is also crucial, as our article on creating a healthy work culture and implementation of policies and practices to reduce stress emphasizes.

From our experience, we’ve learned to recognize burnout early. Therefore, we gave this topic its own space in our article on the science of burnout and identification of early signs and prevention strategies.

Eating well and getting enough sleep, as highlighted in the article on role of nutrition in combating workplace stress and in the article on how poor sleep habits affect job performance have proven to be significant factors which greatly contribute to building resilience towards stress and demanding environment.

Therefore, we really did our best to prepare the terrain to be able to present you one, big, major article that combines all the ideas listed in our earlier articles to give you the best overview of the paths you may take to make your job and your workplace bearable and to protect yourself from the negative influence of stressor related to the workplace, regardless of the fact is their origin related to other people or to the processes.

Daily Habits to Lower Stress at Work

Daily habits to lower stress at work are foundational practices that help you manage and mitigate stress on a day-to-day basis. These habits span from personal practices, such as mindfulness and exercise, to organizational actions that create a supportive and fair work environment.

By integrating these habits into your routine, you not only reduce stress but also boost your resilience and well-being over time. Let’s take a deeper dive into these strategies to help you navigate and manage workplace stress effectively.

Mindfulness and Relaxation

Mindfulness is one of the most effective ways to lower stress and foster a sense of calm and focus at work. When we experience stress, our bodies often respond with tension and anxiety, which can cloud our judgment and reduce productivity.

Practicing mindfulness helps to regain control of the mind and body, allowing us to remain grounded and present, even in high-pressure situations.

Meditation

Starting your day with a few minutes of meditation or deep breathing exercises can set the tone for a calm and focused workday.

Meditation helps reduce the overactive stress responses in the brain and lowers cortisol, the stress hormone, which directly impacts how we respond to pressure.

Deep Breathing

During stressful moments, practicing deep breathing exercises, such as the 4-7-8 method (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds), can help lower heart rate and calm the nervous system.

Taking short, mindful breaks throughout the day is an excellent way to reset your emotional state.

Progressive Muscle Relaxation

This involves tensing and relaxing various muscle groups in the body to release physical tension that accumulates due to stress.

Performing these exercises at your desk or during a break can significantly ease discomfort and help re-align your focus.

Physical Activity and Healthy Lifestyle

A physically active lifestyle doesn’t just benefit the body—it has profound effects on mental health as well.

Physical activity is a natural stress reliever and plays a critical role in improving mood, reducing anxiety, and boosting overall productivity.

Additionally, maintaining good nutrition and sleep habits supports your resilience to stress.

Exercise

Incorporating regular exercise into your daily routine, such as a brisk walk during lunch or yoga after work, helps reduce the impact of workplace stress.

Physical activity promotes the release of endorphins, the body’s natural “feel-good” hormones, which help to balance the body’s stress response.

Aerobic exercise in particular—whether it’s walking, running, or swimming—has been shown to significantly reduce cortisol levels, making it a highly effective tool for managing stress.

Healthy Eating

A nutrient-rich diet that includes a balance of protein, healthy fats, and complex carbohydrates ensures that your brain has the energy it needs to function optimally under stress.

Avoiding processed foods and excessive caffeine can help prevent mood swings and the jittery feelings that often accompany stress.

Sleep Hygiene

Establishing consistent sleep routines is essential for managing stress. Lack of sleep can increase emotional reactivity and decrease your ability to cope with challenges.

Aim for 7–9 hours of sleep each night, and avoid screens or heavy meals before bedtime to promote restful sleep.

Leveraging Social Connections

Strong, supportive relationships at work are a key buffer against stress. Interacting with colleagues not only fosters a sense of belonging but also creates a network of emotional and practical support.

Feeling connected reduces feelings of isolation and increases job satisfaction.

Engage with Colleagues

Building meaningful relationships with coworkers is a powerful way to create a supportive work environment.

Taking the time to connect with others—whether through casual conversations or collaborative projects—reduces stress by creating an atmosphere of camaraderie and trust.

Seek Support

When facing overwhelming stress, it is essential to reach out for support.

Whether it’s discussing work challenges with a mentor, a supervisor, or a trusted colleague, having someone to talk to can help you gain perspective and find practical solutions to workplace stressors.

Social Support Outside of Work

Developing connections outside of work, such as spending time with family or friends, can also provide emotional relief from work-related stress.

Balancing professional relationships with personal ones creates a well-rounded support system.

The Role of Music in Stress Reduction

Music can be a powerful and enjoyable way to alleviate stress and improve focus during the workday.

Research by Raglio et al. (2020) demonstrates the impact of music on stress levels, showing that listening to music has tangible benefits for emotional regulation and productivity.

By incorporating music into your daily routine, you can create an environment that supports both relaxation and focus.

Music Breaks

Taking short breaks to listen to calming or instrumental music during your workday can lower stress hormones and improve concentration.

Consider using music to help manage your energy levels, for instance, listening to upbeat music to stay energized or soft music to calm nerves during stressful meetings.

Curated Playlists

Create playlists tailored to the different moods of your workday.

Calm and soothing playlists can help lower stress during periods of heavy concentration, while more energizing music can help revitalize you during the afternoon slump.

Structural Stressors: Addressing the Root Causes

While individual habits are essential for managing daily stress, addressing the root causes of stress within an organization is just as important.

According to Davies (2022), systemic issues such as poor workplace culture, unrealistic workloads, and unclear roles can significantly contribute to stress levels.

These structural problems often require organizational changes and the application of legal protections to ensure a safe and healthy work environment.

Individual Approaches to Reduce Stress

Personal habits are the first line of defense against stress.

However, knowing how to manage individual stressors can be amplified when paired with a supportive organizational structure.

Time Management

Effective time management allows employees to stay on top of their tasks and responsibilities without becoming overwhelmed.

Techniques such as the Pomodoro Method (working in short, focused bursts with breaks in between) can increase productivity while maintaining mental clarity.

Work-Life Balance

Setting boundaries between work and personal life is essential for maintaining mental health.

Ensure that you take time for yourself outside of work, whether that means setting limits on after-hours emails or prioritizing personal time.

Support Networks

Developing a network of support at work—whether through colleagues or mentors—can help alleviate stress.

Knowing that help is available can empower you to approach work challenges more effectively.

Understanding Legal Protection to Mitigate Stress

Davies emphasizes that understanding workplace rights and legal protections is vital for reducing stress in the workplace.

Having in mind the author of this very article is a law graduate with more than 10 years experience and was a member of a working group that was responsible for the drafting of the amendments of the Labour Act as well as former contributor as an expert writing the articles on labour law, please take the following very seriously.

Each and every worker should dedicate at least 10 minutes of his free time daily to speak to colleagues on the workers' rights on the workplace or consult the relevant literature. There, apsorbing information on this topic should be a daily habit of every worker.

Namely, in significant number of cases, other colleagues or the people from the structure are the sources of stress. Knowing your rights make every such battle short and productive and protects you from the possible negative consequences on your health.

Employees should be aware of their rights to prevent and address stress caused by organizational structures.

Legal Protections Against Stress-Inducing Practices

Employees are entitled to work environments that do not compromise their mental or physical health.

Legal protections can help mitigate stress related to excessive workloads, harassment, and unsafe working conditions.

Reporting Mechanisms

Employees should feel confident using internal complaint systems, such as HR departments or grievance procedures, to address stress-inducing issues.

Reporting these issues ensures that employers are aware of the stressors and can work toward resolving them.

Discrimination and Harassment Protections

Anti-discrimination laws safeguard workers from stress arising from unfair treatment.

These legal protections shield workers from stress related to race, gender, disability, or other unfair treatment based on personal characteristics.

Legal Recourse for Structural Failures

Employees can challenge unsafe working conditions or unfair workloads by utilizing labor laws and industrial regulations.

Understanding these legal tools helps employees advocate for themselves and reduces stress caused by systemic issues.

Conclusion

Incorporating daily habits to lower stress at work involves a combination of personal strategies, like mindfulness and exercise, and structural changes within the workplace. By understanding your legal rights, setting boundaries, and advocating for organizational improvements, you can better manage workplace stress.

These habits help foster a work environment where well-being is prioritized, creating a healthier, more productive workday for everyone.

At the end of this article we would like to provide you with material for further read that we found easy to absorb, but still very useful and exciting.

References:

• Raglio, D Bellandi, M Gianotti, E Zanacchi, M Gnesi, M C Monti, C Montomoli, F Vico, C Imbriani, I Giorgi, M Imbriani, Daily music listening to reduce work-related stress: a randomized controlled pilot trial, Journal of Public Health, Volume 42, Issue 1, March 2020, Pages e81–e87

• Godman, H. (2022, March 1). Top ways to reduce daily stress: Try these tips to ward off ongoing stress and its many health risks, such as chronic inflammation and chronic disease. Harvard Health Publishing. Retrieved from https://www.health.harvard.edu

• LeBlanc, N. J., & Marques, L. (2019, April 17). How to handle stress at work. Harvard Health Blog. Retrieved from https://www.health.harvard.edu

• A C L Davies, Stress at Work: Individuals or Structures?, Industrial Law Journal, Volume 51, Issue 2, June 2022, Pages 403–434