We can’t seem to make our minds up about stress. On the one hand, too much long-term stress has been proven to actually make our brains deteriorate, whilst on the other hand, moderate and temporary stress levels actually force our brains to create new cells¹.
So is stress a villain or a saviour? The crucial deciding factor lies in how you manage it. Stress will always be part of working and personal lives, but learning how to rise above it and cultivate calm in your working day will help transform your outlook and direct you towards greater career success.
There’s some really interesting research going on in this field, so we’ve put together some of the ways you can learn to moderate your stress. Some strategies might appeal to you more than others, and that’s fine. Each person is different, and only you know your personal triggers and what seems to help for you.
1. Write Down What’s Stressing You Out
The simple act of writing your concerns down on paper is proven to quieten the brain and helps you focus, sleep and move on to what needs to be done². It can also put things in perspective if your stress reaction is making things out to be worse than they really are.
It can also help to write down your ideas about solving the issue, but you don’t need a solution to make this stress-busting technique work. You could even use an app to put your concerns down and then lock them away.
How to implement this:
- Keep a notepad or digital document specifically for stress-related thoughts
- Spend 5 minutes each morning writing down current concerns
- Don’t worry about finding solutions immediately
- The act of writing itself provides relief
2. Stop Beating Yourself Up With Negative Self-Talk
Ask yourself: would you speak to or undermine any of your colleagues the way you talk to yourself? Start noticing how frequently you engage in self-criticism, like when you say “Oh, you’re such an idiot” to yourself, or convincing yourself you can’t do something before you even start.
You’ll probably be amazed at what a hard time you’re giving yourself. When you catch negative self-talk, replace it with more balanced perspectives: “This is challenging, but I have the skills to work through it step by step.”
3. Stop Wasting Time With ‘What-Ifs’
Take note of how often you LET YOURSELF engage in worst-case scenarios and waste time “disaster-daydreaming” about all the terrible things that could happen. You’ll probably realise that you’re actually in the driving seat of your stress levels, so pull the handbrake and get off the frightening “what-if” rollercoaster.
Practical approach:
- When you catch yourself thinking “What if everything goes wrong?”
- Ask yourself: “What evidence do I have that this worst-case scenario will actually happen?”
- Focus on actionable steps rather than hypothetical disasters
4. Use Breathing Techniques to Stop Stress in Its Tracks
When you get that familiar tight-chested or frustrated feeling of things getting on top of you, it’s time to regulate your breath. Controlled breathing activates your body’s natural calm response, reducing stress hormones.
Try this simple technique:
- Take 20 deep breaths in and out, concentrating on your breathing
- Or use the 4-7-8 technique: inhale for 4 counts, hold for 7, exhale for 8
- Repeat 4 times
- Feels better, doesn’t it
This can be done discretely at your desk, before important meetings or when handling difficult conversations.
5. Come Up With a Strategy Beforehand for Common Triggers
Maybe it’s deciding that each time you speak with that challenging colleague you’ll take a deep breath before you answer, or not interrupt them and let them run out of steam whilst you have time to think.
It might be deciding not to make spur-of-the-moment decisions when you notice your heart start to beat more rapidly or you become frustrated. It might be taking a walk round the block or making a cup of soothing tea before answering a difficult email.
The Austrian psychiatrist Viktor Frankl once said: “Between stimulus and response, there is a space. In that space is our power to choose our response.”
Create your trigger response plan:
- Identify your top 3 workplace stress triggers
- Develop specific responses for each
- Practice these responses when you’re calm, so they become automatic under pressure
6. Exercise
It not only releases endorphins, but it actually calms the brain. You’ll also sleep better (another great stress-buster).
Workplace-friendly options:
- Take walking meetings when possible
- Use stairs instead of lifts
- Do desk stretches during long work sessions
- Schedule brief walks during lunch breaks
Regular physical activity creates a positive cycle that enhances your capacity for managing workplace stress.
7. Start a Gratitude Practice
Yes, I know that some of you just groaned, but there’s some extraordinary research coming out of some rather clever universities about how the process of acknowledging the good things in our lives rewires our brain to be calmer.
Aim to write down three things a day that you’re grateful for, and they don’t have to be big. They can be tiny things like appreciating a helpful colleague response or even loving the new biscuits in the tea room. There is science behind this strategy, so why not try it?
Implementation:
- Each day, identify three specific things you appreciate about your work
- Focus on concrete details rather than general statements
- These can be small or significant
8. Ease Up on the Coffee
Caffeine is not your friend if you’re trying to calm your mind. Alcohol, sugar and salty foods should be avoided too when you’re feeling stressed.
Workplace nutrition strategies:
- Limit caffeine intake, especially during high-stress periods
- Avoid processed foods high in sugar and salt
- Stay hydrated throughout the workday
- Keep healthy snacks at your desk to maintain stable blood sugar
9. Listen to Calming Sounds
Specific types of music and sounds are designed to slow your heartbeat and lower your blood pressure. This makes them valuable tools for managing workplace stress, particularly during intense focus periods or when transitioning between challenging tasks.
Practical applications:
- Use noise-cancelling headphones with calming soundscapes during focused work
- Listen to specifically designed relaxation music during breaks
- Consider nature sounds or white noise to mask distracting office environments
10. Place Your Current Concern in Its Proper Context
Will it really matter next week, month, year or decade? It’s not to say that the issue doesn’t matter, just that it probably doesn’t matter as much as you think it does right now.
If you can wrestle your worry back down to its real size, you can get some clarity and the solution will come to you more easily once the panic dissolves.
The perspective technique:
- When facing a stressful situation, ask yourself these questions
- Consider what you’ve successfully navigated in the past
- Focus on what you can control versus what you cannot influence
This approach helps reduce the emotional intensity of workplace stress, allowing for clearer thinking and more effective problem-solving.
Frequently Asked Questions About Managing Stress at Work
Learning to Cultivate Calm for Career Success
If you can learn to moderate your stress reactions, you can leave behind that tense feeling, those nerves and that irritability that so often gets in the way of success and happiness at work.
These techniques work best when implemented consistently rather than only during crisis periods. The goal isn’t to eliminate all workplace stress (some pressure can actually enhance performance), but rather to develop the skills to manage stress effectively, maintaining clarity and calm even during challenging professional periods.
Consider which techniques resonate most with your work style and begin implementing one or two consistently. As these become habitual, you can gradually incorporate additional strategies to build a comprehensive approach to cultivating calm at work.
The strategies outlined here provide a practical toolkit, from immediate relief techniques like controlled breathing to long-term resilience builders like gratitude practice and physical activity. Remember that mastering these skills takes time and practice, but the impact on both your professional performance and personal wellbeing makes the effort worthwhile.