Stress and anxiety in the workplace can be overwhelming and debilitating, affecting both our physical and mental health. Employees often juggle multiple tasks, deadlines, and responsibilities, leaving them feeling overwhelmed and burnt out. It's no wonder that stress and anxiety are among the leading causes of employee burnout, absenteeism, and decreased productivity.

But the good news is that we can use some techniques to help us stay calm, focused, and productive. See what The 17th Floor’s members recommend ​​to reduce stress caused by work.

I'm fortunate that I have an office to myself. Sometimes closing the door and doing 10 minutes of stretching and focused breathing is the best way to reduce stress and refocus.

Making sure I take breaks and get outside for some air. I also play calming music to block out atmospheric noise, which can sometimes increase my anxiety. In times when I feel heightened stress, I keep essential oils on hand (lavender and bergamot) to help as well. Top tip, learn to say no when feeling overloaded!

Breathing techniques, taking a break and stepping outside.

Getting some space from a difficult or stressful situation is very helpful. Taking a break, getting some fresh air, and giving your brain a break from trying to work through a problem will allow you to come back with a clear, calm mind and fresh eyes. I also utilize lists and priorities to focus on what I need to do at the moment and not everything else that needs to be accomplished. Take it a step at a time. As the saying goes, how do you eat an elephant? One bite at a time.

I set an alarm on my phone to take a break from the screen and do some stretches. This helps me refocus my mind. I also make priority lists and batch my work, which helps me to stay on task and not get distracted by new emails coming in.

Taking a slow walk; outside preferably. No power walking because it makes things worse.

I stand up each hour to stretch and rest my eyes (look into the distance rather than focusing on the computer). Several times during the day, I walk around our office and go to the kitchen and bathrooms that are in the opposite corner of my office. I also use essential oils like Peace & Calming for high-stress situations or Clarity for project team meetings. My sleep is impacted, but I sleep well between 10:00 PM and 5:00 AM. Recently started using naturopathy support as well.

Breathing and stretching. Take a few moments to take a deep breath in through your nose, hold it and then breath out through your mouth. Shut out outside sounds and really listen to yourself while breathing. Starting with your feet and working up to your neck, one at a time, stretch each muscle in your body. Take a few moments to think about how each feels after the stretch, then move on to the next muscle. Provides escape and relief from stress and anxiety every time!

Leaving my desk and going for a walk, but if it's bad weather, I snuggle my cat! Luckily I work from home and have this privilege.

I do mindful mini-meditations throughout my day. I always use the 3 D's - Defer, Delay and Delegate. Getting up from my desk and going for a little walk helps, and also ensuring that I am drinking enough water and not too much coffee.

I love to listen to music while I am working.


Whether you're experiencing occasional stress or chronic anxiety, these techniques can help you to maintain a healthy work-life balance and thrive in your career.

What would you add to this list? Tell us how you manage stress and anxiety at work in the comments section below.  

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