7 Ways to Manage Stress During the Workday to Increase Efficiency and Happiness

One of the best ways to manage stress during the workday is to find small ways to incorporate self-care into your day. If your days are anything like mine, there’s not always time to take a long break after work or spend much time on your own. As soon as we leave work, we are immediately thrown into picking up kids and going to activities with the family. There are times where I feel like I can’t be my best self with my kids because a carry the stress from my workday right into my time with them.

I’ve found that taking small breaks throughout my day for self-care not only helps me manage stress during the workday, but also gives me the boost I need to be present. This helps me focus on my work tasks and also be fully with my family when I get home.

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Start Your Day with Self-Care

Establish a Morning Routine. Find a few minutes every morning to do something you enjoy that helps you get your day off to a good start. Savor that cup of coffee with some quiet time, do some stretching exercises, or some quick meditation. You can see some of my favorite ways to start the day in this post.

Write in a Journal. Getting your thoughts on paper can help you clear your head and reflect on your day. I love this daily gratitude journal because it has easy prompts that can be completed in minutes. I’ve searched and searched for the “perfect” journal for me and this one is as close as it gets. Here’s a snapshot of what’s included.

• Daily Prompts. This section includes a daily affirmation, a gratefulness prompt, priorities for the day, a reflection, and an inspirational quote. I use it as a way to start and end my day.
• Weekly Reflection. Two questions each week to respond to to help you reflect and consider things that are impacting your life. There’s also a place for you to list your three priorities for the week and a happiness prompt for your weekly inspiration.
• Monthly Habit Tracker. Set your habits for the month and track your progress. The to do list lover in me really enjoys filling in the circles each day to see how close I’m getting to my monthly goals.

Make Time for You During the Workday to Manage Stress

Schedule Downtime Throughout Your Day. Scheduling breaks throughout our day can help you refocus your energy and reduce stress. Breaks can also help improve your focus and increase creativity. There’s lots of research out there about breaks, but here are some general guidelines to follow.

• Do something during your break that is different from your work. If you’re sitting at a desk all day, take a walk or do something that doesn’t require a screen. If you work in a busy office, find a quiet spot to help you recharge for a few minutes.
• Try different break styles to see what works for you. Here are some examples:
  • 90 minutes of focus followed by a 15 minute break.
  • Use DeskTime app to track your productivity. This app suggests taking a 17 minute break every 52 minutes.
  • The Pomodoro Technique suggests working for 25 minutes on one task and then taking a 5 minute break.

Connect with Friends and Family. Maintaining personal relationships can help manage stress by providing emotional support, giving a sense of belonging, and having a place to talk through stressful situations. Schedule a quick call with a family member or friend during your lunch break or send a quick message to connect. If you can’t find a time that works for both of you for a call, try using a voice messaging app like Voxer to send and respond to messages on your schedule.

Add Physical Activity to Your Routine. Squeezing in even 10-15 minutes of physical activity during the workday can increase your energy, creativity, and focus. Keep comfortable shoes by your desk and go for a quick walk in between meetings. If possible, add the breaks to your work calendar and treat them like an appointment so you don’t miss the opportunity to move. There are also great videos online for quick yoga or stretching sessions that will help you feel relaxed and energized without having to leave your office.

Practice Mindfulness. When you incorporate mindfulness exercises into your day, you are training your brain to focus and manage stress. Take 10 minutes during your day to close your eyes, relax, and focus on your breathing. If your mind keeps going to the next thing on your todo list or an upcoming stressful conversation, try focusing on your breath or counting while you breathe. Guided breathing or meditation exercises are also a great way to help you eliminate distractions as you listen. There are so many options out there. Find a few that you like and save them on your phone or device for when you need a few minutes to yourself.

Get Creative. Find a creative outlet like coloring, writing, or crafting for when you need a break. I personally love these coloring books because the pictures are great and filling in the patterns requires a little more concentration and helps me keep my mind off of everything else. Turning on some music and dancing is also a great stress reliever. Find something that speaks to you and make sure you always have it with you so you can pull it out easily when you find yourself with a few minutes for a break.

Managing stress during your work day does not have to be time-consuming or expensive. Finding a few minutes throughout your day to intentionally focus on something that brings you joy can make a big difference.