How to Deal with Anxiety and Stress at Work

Workplace stress and anxiety are more common than you might think. In the UK, around 79% of people report experiencing workplace stress, and nearly 1 in 5 workers struggle with anxiety related to their jobs. The effects can be serious, leading to burnout, sleep problems, reduced productivity, and even long-term health issues like high blood pressure and weakened immunity. It can also spill over into your personal life, straining relationships and making it harder to relax outside of work.

The good news? There are steps you can take to manage stress and anxiety at work. Below are 14 practical strategies, split into short-term techniques for immediate relief and long-term solutions for building resilience.

7 Quick Ways to Reduce Stress or Anxiety in the Moment

1. Deep Breathing

Why it works: Slow, deep breaths signal to your body that it's safe to shift from fight-or-flight mode into a calmer, more controlled state by activating the parasympathetic nervous system. This can help you regain focus and reduce anxiety on the spot.

How to do it: Try the 4-7-8 breathing technique: Inhale deeply through your nose for 4 seconds, hold the breath for 7 seconds, and exhale slowly through your mouth for 8 seconds. Repeat this cycle 3-5 times whenever you feel overwhelmed. The longer you hold each phase, the more calming the effect.

2. Grounding with the 5-4-3-2-1 Technique

Why it works: Grounding brings your focus to the present moment, which helps break the cycle of anxious thoughts and brings you back to a state of calm.

How to do it: Notice 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This technique helps anchor you in reality, away from the swirl of anxious thoughts.

3. Movement Breaks

Why it works: Moving your body releases tension, increases circulation, and helps lower stress hormones like cortisol. This provides an instant reset to your nervous system.

How to do it: Do some shoulder rolls and stretch your arms overhead, stand up and gently bounce up and down while shaking out your arms, take a quick walk around the office, do 10 squats. Sneak into the bathroom to do them if you need privacy. Even small bursts of movement can help refresh your mind and reduce stress.

4. Progressive Muscle Relaxation

Why it works: Tensing and releasing muscle groups systematically helps reduce physical stress stored in the body. This can also help you become more aware of where you hold tension.

How to do it: Start at your feet and work your way up, tensing each muscle group for 5-10 seconds, then releasing. Focus on the contrast between tension and relaxation to help ease the physical stress you may be carrying in your body.

5. Apply Cold Water or Ice to Your Face or Neck

Why it works: Cooling your face or neck stimulates the vagus nerve, which activates the parasympathetic nervous system. This slows your heart rate and reduces feelings of anxiety and stress quickly.

How to do it: Splash cold water on your face, press an ice pack or cold cloth against your neck, or submerge your face in a bowl of cold water for 30 seconds. This method can have a profound calming effect in just a few moments.

6. Run Your Hands Under Warm Water

Why it works: Warm water can have a soothing effect on the nervous system, helping to reduce stress and bring a sense of calm. The physical sensation of warmth can be grounding and comforting, helping to regulate emotions.

How to do it: Turn on the tap and let warm water flow over your hands. Focus on the sensation of the water on your skin. Take deep breaths as you do this, and allow yourself to feel grounded in the moment.

7. Listen to Relaxing Music

Why it works: The music you listen to can shape how you feel. It triggers emotional and physiological responses that can help calm the nervous system and slow a racing mind. Listening to relaxing tunes can lower heart rate, reduce stress hormones, and improve mood.

How to do it: Put on some calming music such as classical, ambient, or instrumental tunes. Choose a playlist that suits your preferences, and focus your attention on the sound. Let the music wash over you and take a few deep breaths to feel its calming effect.

9 Long-Term Strategies for Reducing Stress or Anxiety at Work

1. Prioritise Sleep and Rest

Why it works: Chronic stress depletes your body’s energy reserves, making good sleep essential for emotional and physical recovery. Consistently getting enough sleep - at least 7-8 hours per night - helps you manage stress more effectively.

How to do it: Set a consistent bedtime and waking time, and try to stick to it every day. If you do go to bed late, you should still wake up at your usual time. Get outside for some natural sunlight in the early morning, even if only for a few minutes - this helps set your body clock. Avoid screens for an hour before bed, and create a calming nighttime routine. Even short power naps (15-20 minutes) can help improve mental clarity and reduce stress.

2. Establish Boundaries at Work

Why it works: Without boundaries, work stress can bleed into your personal life, making it difficult to recharge. Setting boundaries protects your time and energy.

How to do it: Practice saying no to extra tasks when your plate is full, ask for help when you need it, turn off work emails outside office hours, and take regular breaks during the day to prevent burnout. By respecting your boundaries, you'll feel more in control and less overwhelmed. If you find it difficult to set boundaries, it can be helpful to reflect on why this is - grab a pen and paper and write down your emotions and beliefs around this topic. Then, ask yourself if each of these thoughts are serving you or harming you. Try to be objective. You may find this process enlightening.

3. Build a Stress-Resilient Diet

Why it works: What you eat directly influences your brain chemistry, energy levels, and stress response. A nutrient-rich diet supports your body’s ability to cope with stress more effectively.

How to do it: Reduce caffeine and sugar (which can spike anxiety), and eat more foods rich in magnesium (nuts, leafy greens), omega-3s (seaweed, flaxseeds), and B vitamins (whole grains, eggs) to support your nervous system. Incorporating healthy snacks, such as nuts or fruit, can also stabilize energy levels throughout the day.

4. Practice Regular Mindfulness

Why it works: Mindfulness trains your brain to stay present anf focused, which reduces overthinking and emotional reactivity. Studies show that regular practice helps improve mood, reduced anxiety and depression, and builds resilience to stress.

How to do it: Start with 5 minutes of mindful breathing or meditation daily. Apps like Insight Timer or Calm can help guide you. Even mindful walking or eating can have a calming effect, so try incorporating it into your daily routine. Once you've established a regular habit, try incresing it to 10 or 15 minutes per day for optimal benefits.

5. Monotasking Instead of Multitasking

Why it works: The human brain can only focus on one task at a time. When we “multitask,” we’re actually just switching rapidly between tasks, which reduces efficiency, increases errors, hinders ability to focus, and adds mental strain. Monotasking improves focus and helps reduce cognitive load.

How to do it: Focus on one task at a time by silencing notifications, closing unnecessary tabs, and using distraction-blocking apps like Forest or LeechBlock. Ask people not to disturb you, and set a timer for deep focus sessions (e.g., 25-minute blocks) before taking a short break. This will allow you to concentrate better and get more done.

6. Avoid Caffeine, Stimulants, and Alcohol

Why it works: These substances increase stress hormones and interfere with the balance of brain chemicals, which can increase anxiety, interfere with sleep, and exacerbate stress by overstimulating your nervous system. Although people often feel that alcohol relieves stress, this relief is short-lived, and once its effects wear off it often leads to worsened anxiety or depression.

How to do it: Reduce your intake of coffee, energy drinks, and alcohol. Opt for water, which promotes natural energy through proper hydration. For more flavour, add fruit to water, or drink herbal teas or decaffeinated beverages which are gentler on your system, don't leave you feeling jittery, and can provide beneficial vitamins.

7. Avoid Sensory Overstimulation

Why it works: Constant disruptions from noise, movement, and conversations can keep your nervous system in a heightened state, increasing stress levels. Reducing sensory overload allows you to focus and feel more grounded.How to do it: Create a quieter, more focused workspace by using noise-cancelling headphones, taking breaks in a calm environment, or using a "do not disturb" signal to reduce distractions. Setting boundaries with colleagues regarding interruptions can also help reduce stress.

8. Keep Work and Personal Life Separate (For Home Workers)

Why it works: When you work from home, it can be easy for your work and personal life to blend together, making it hard to switch off from work, and leading to burnout and increased stress. Keeping clear boundaries between work and home life helps your brain switch off from work mode and recharge during personal time.

How to do it:

• Create a separate workspace: Set up a dedicated area for work, and make sure you can physically leave it at the end of the day. If possible, use a different room or a defined corner of your home.

• Change into "work" clothes: Dressing in work attire (even if it's casual) can mentally signal to your brain that it's time to work. At the end of the day, change into comfortable "home" clothes to mark the transition to personal time.

• Take breaks away from your workspace: Step away from your desk or work area during breaks to fully disconnect.

• Use different devices or accounts: If possible, use separate machines or email accounts for work and personal matters. This prevents work-related tasks from creeping into personal time and helps you switch off more easily.

9. Seek Support and Guidance

Why it works: Support from others can provide encouragement, accountability, and new perspectives on managing stress. It also helps create a sense of connection, which can reduce isolation.

How to do it: Talk to a trusted friend, work mentor, or health coach about your work stress. Professional support can help you navigate challenges and build a personalized stress-management plan. It’s important to have someone to check in with regularly.

Take Control of Your Stress and Anxiety

There are many ways to use diet and lifestyle to reduce anxiety and regain control of your well-being. As a health coach, I help my clients understand the root causes of their stress and provide support and accountability in implementing practical, sustainable changes tailored to their lifestyle. If you’re ready to feel calmer, more in control, and less reliant on quick fixes, learn more about my health coaching services here.