Do you ever feel plagued by tight deadlines, endless emails, challenging team dynamics, and like you’re on a path to burnout? In this article, we share how to deal with stress at work in a proactive and nourishing way so that you can thrive in your career, rather than just survive another work day.
Chronic stress can lead to burnout, weaken your immune system, and cause mental fatigue. By addressing stress proactively, you not only enhance your productivity and career satisfaction, but also improve your health and wellbeing, allowing you to show up as your best self both at work and in life.
Below we offer five unique tips for how to deal with stress at work well. We blend workplace strategies and holistic self-care practices to help you mitigate depletion so that you feel resilient and empowered at work.
1. Create “Spa Moments” at Work to Deal With Daily Stress
When you visit a spa, you are transported into peace and serenity through your five senses. You can do the same at work through small sensory indulgences that bring peace and calm into your hectic workday.
Action Steps
Keep calming essential oils (e.g., lavender, eucalyptus) at your desk and inhale deeply during moments of tension.
- Essential oils like lavender and eucalyptus have natural stress-relieving properties to calm the mind and reduce anxiety. Deep inhalation engages the parasympathetic nervous system, encouraging relaxation and mental clarity during high-pressure moments.
Use noise-canceling headphones for brief moments of silence or soothing spa-like music.
- Blocking out workplace noise reduces sensory overload, which can contribute to stress. Listening to calming sounds, like spa music or nature tracks, promotes a sense of peace, helping you focus and resets your mood.
Try a mini hand massage with a hydrating, lightly scented cream during breaks.
- Massaging your hands stimulates acupressure points and improves blood circulation, releasing tension stored in your muscles. The act of massaging with a soothing, nicely scented cream adds a sensory indulgence, helping you feel grounded and refreshed.
Expert Tip
Pair these 3 actions with box breathing to reset your focus.
Steps:
- Sit comfortably with your back straight and feet grounded.
- Close your eyes and inhale deeply through your nose for a count of 4.
- Hold your breath for a count of 4.
- Exhale slowly through your mouth for a count of 4.
- Pause and hold your breath for another count of 4.
Repeat this cycle 4–6 times, or as needed.
Why It Works
- Box breathing calms the nervous system, reduces stress, and improves focus by regulating oxygen flow and engaging the parasympathetic “rest and digest” response. It’s a simple yet powerful tool for resetting to deal with stress at work.
2. Nourish Your Nervous System Through Nutrition to Alleviate Stress
The right foods can help reduce cortisol, the body’s primary stress hormone, by providing essential nutrients that support the nervous system and balance the body’s stress responses.
Nutrient-rich options, like magnesium-packed leafy greens, omega-3-rich fatty fish, and antioxidant-filled fruits and vegetables, help regulate hormones, contribute to stable blood sugar, and support brain function.
Nutritious foods support your mental clarity and resilience under stress, helping you stay calm and focused through challenging work scenarios.
Action Steps
Bring easy snacks with stress-mitigating nutrients to work.
Omega-3 Fatty Acids:
- Walnuts, chia seed pudding, smoked salmon slices on whole-grain crackers, a small serving of sardines with lemon juice and herbs.
Protein:
- Hard-boiled eggs with a dash of sea salt, edamame sprinkled with sesame seeds, Greek yogurt with a drizzle of honey.
Fiber:
- Hummus with raw veggies, an apple with almond butter, roasted chickpeas with spices.
Vitamin B12:
- A small serving of tuna salad on cucumber slices, cottage cheese topped with a few dried apricots, string cheese paired with cherry tomatoes.
Magnesium:
- Dark chocolate (70% cocoa or higher) with a handful of almonds, a banana paired with a tablespoon of peanut butter, a trail mix of pumpkin seeds, dried fruit, and cashews.
Probiotics:
- Kefir or a small bottle of drinkable yogurt, kimchi or sauerkraut served with whole-grain crackers, kombucha or miso soup in a thermos for a savory snack.
These snacks not only support stress relief through targeted nutrients, but they also provide sustained energy to keep you with feeling both calm and focused throughout the day.
Hydrate consistently: Try herbal teas like chamomile or green tea for a calming effect.
- Staying hydrated keeps your body functioning optimally and helps prevent fatigue caused by dehydration. Herbal teas like chamomile are soothing and promote relaxation, while green tea contains L-theanine, an amino acid that helps support focus and reduce anxiety.
Include magnesium-rich foods (e.g., spinach, avocado, pumpkin seeds) in your meals to combat stress.
- Magnesium plays a vital role in regulating the stress response and in relaxing muscles. Spinach and avocado are easy additions to meals, and pumpkin seeds make a great snack to help replenish your magnesium levels and keep you feeling calm and balanced.
Expert Tip
Prep “stress-busting lunchboxes” for your workweek to stay nourished and energized each day. Also, read our article “3 Improvements In Your Diet to Transform Your Energy Levels” for more guidance.
3. Slow Down and Savor the Present to Deal with Stress at Work
Practicing mindfulness through savoring helps you to deal with stress at work by disrupting the stress cycle. Savoring brings you fully into the present moment and shows your brain there is no “immediate” threat so that your mind and body can relax.
In fact, research shows that savoring the moment exercises increase positive emotions when we are faced with hassles and stress.
Action Steps
Set 5-minute “savor breaks” in your workday.
- Fully savor your coffee, a healthy snack, some music, or even a quiet moment by a window. These micro-recovery moments spread throughout the day keep stress from adding up so that you can leave work feeling satisfied instead of depleted.
Practice single-tasking.
- Focus entirely on one task, whether it’s writing an email or participating in a meeting. Savoring one task at a time helps you focus deeply, leading to better quality work and faster task completion.
- Single-tasking also reduces stress by simplifying your workflow and encourages mindfulness, helping you stay present, purposeful, and therefore, less stressed.
- Single-tasking supports better memory retention and creativity by giving your brain the space to process information effectively. Over time, single-tasking can promote healthier brain function and prevent mental fatigue.
Take walking breaks outside to ground yourself in nature, even if it’s just a city park.
- To deal with stress at work, spend time outdoors whenever you can to improve your mood and focus. Grounding in nature offers powerful stress-relief benefits by calming the nervous system and reducing cortisol (stress hormone) levels.
- Exposure to natural elements enhances serotonin production and supports mental clarity. In warm weather, walking barefoot on grass, sand, or soil—known as earthing—helps balance the body’s energy and promotes relaxation.
- Additionally, connecting with nature helps you feel present and rejuvenated. When done regularly, this practice can boost overall wellbeing and your resilience against stress.
Expert Tip
Treat your work lunch as a mindful savoring ritual without screens, just you and your food. Studies show that mindful eating has numerous benefits for your eating habits and relationship with food.
When sharing a meal with others, focus on being fully present in the moment. Engage meaningfully in the conversation while tuning into your body and the experience of eating. Savor the flavors of your food, and pay attention to how satisfied and nourished you feel as you enjoy the meal.
4. Invest in Luxurious & Nourishing Self-Care Outside of Work Beats Stress
We believe your health and wellbeing are the most important place to invest time and money. Committing to intentional, deeper self-care on a regular basis recharges your body and mind for facing work challenges with more grace, ease, and resilience.
Action Steps
A nourishing way to deal with stress at work is by scheduling regular spa appointments or creating spa nights at home with bath salts, candles, and music.
- Spa appointments provide much-needed time to relax and rejuvenate, both physically and mentally. Spa treatments, such as massages or facials, reduce muscle tension, improve circulation, and help lower cortisol levels.
- At home, a calming ritual with bath salts, candles, and soothing music creates a sensory experience that releases tension and promotes inner serenity and relaxation.
- Deep self-care involves many things; however, spa treatments foster a sense of relaxation, balance, and well-being that carries over into your daily life.
- For 15 more reasons to book your spa appointment read our article “Relaxing at the Spa is the Ultimate Luxury: Here’s 15 Reasons Why.”
Commit to a weekly yoga, meditation, or breathwork class to build resilience against stress.
- Practices such as yoga, meditation, and breathwork help release stress from the body and build resilience against stress by strengthening the mind-body connection.
- Yoga enhances flexibility and releases stress as physical tension from the body, while deep breathing and mindful movements lower cortisol levels and promote better cognitive function.
- Meditation cultivates mental clarity, improves focus, and trains your mind to respond to challenges with more awareness and understanding, and therefore ease.
- These types of practices encourage emotional balance, improve sleep quality, and are an important part of your self-care routine, helping you manage stress more with more empowerment over time.
Explore acupuncture, reflexology, or massage therapy to release tension.
- Exploring acupuncture, reflexology, or massage therapy offers powerful stress-relief benefits by targeting both physical and emotional tension.
- Acupuncture helps balance energy flow in the body, promoting relaxation and reducing symptoms of anxiety and stress.
- Reflexology stimulates specific points on the feet or hands, improving circulation and supporting the body’s natural healing processes.
- Massage therapy relieves muscle tightness arising from stress, enhances blood flow, and lowers cortisol levels, leaving you feeling more at ease.
These holistic treatments make excellent tools for long-term stress management. Not only do they soothe physical stress, but can also boost mood, improve sleep, and support your overall health and wellbeing in life.
Expert Tip
Designate one evening per week as your “luxury unwind time” to create a dedicated space for rest and rejuvenation, free from obligations or distractions.
This intentional practice allows you to recharge your energy and focus on activities that bring you joy, and that feel nourishing to body, mind, and soul.
By prioritizing this time, you signal to yourself that self-care is an essential part of life, helping to prevent burnout. Over time, this ritual enhances your sense of balance and wellbeing, leaving you more refreshed and inspired for the week ahead.
5. Avoid Unnecessary Stress: Set Boundaries and Stay Aligned with Your Values
Clear boundaries protect your energy and mental space, reducing feelings of overwhelm. By prioritizing what aligns with your values, you focus on the most meaningful tasks, feel more in control, and maintain a sense of purpose in your work and personal life.
Action Steps
Learn to say “no” to tasks that don’t align with your values, priorities, or capacity.
- Saying “no” allows you to conserve your energy for tasks that truly matter, reducing unnecessary stress and ensuring you don’t overcommit. This helps maintain your focus so that you can be “potent” in your desired work, and it leaves room for more opportunities that align with your goals and values.
Use time-blocking to manage your workday and ensure breaks are non-negotiable.
- Structuring your day with dedicated time for focused work, meetings, and rest ensures balance and helps prevent burnout. It also improves productivity by creating a clear framework for when to fully engage and when to recharge.
Reflect on your core values regularly to ensure your work-life choices feel nourishing.
- Checking in with your values helps you stay authentic and make decisions that align with your long-term goals and wellbeing. Staying cognizant of your values promotes a sense of fulfillment and reduces the likelihood of stress caused by misaligned priorities.
Expert Tip
Journaling at the end of the day can help you process stress and reconnect with your “why” – why you do what you do for work.
Take a quiet moment for reflection to process stress by putting thoughts and emotions into words. This practice allows you to release tension, gain clarity, and identify patterns that may be contributing to overwhelm.
By revisiting your “why” through journaling, you stay connected to your values and goals, and reinforce your sense of purpose and direction. Over time, this habit increases self-awareness and emotional balance, making it an essential tool for long-term stress management.
How to Deal with Stress at Work: Be Proactive vs. Reactive
Managing stress at work effectively requires a proactive approach with a harmonious blend of practical strategies and holistic self-care.
By proactively incorporating these five tips: 1) creating spa moments at work, 2) nourishing your body with supportive foods, 3) slowing down to savor the present moment, 4) prioritizing deeper self-care practices, and 5) setting clear and meaningful boundaries with yourself and others—you make wellness a way of life instead of a wish once you’ve burned out.
Wellness is not a destination to achieve but a lifestyle to embrace, woven into every aspect of your day. Experiment with these practices and discover which ones resonate the most with your unique needs and preferences.
Stress is inevitable, but how you handle it is your choice. Consider these elevated, yet practical, tips to nourish your way to daily calm and clarity at work.
For more transformative ways to create a lifestyle that feels truly nourishing and aligned with wellbeing, you can download our complimentary guide.
