10 Tips for Managing Your Stress at Work

From tight deadlines and demanding workloads to unclear expectations and tech issues, workplace stress is all too common. And it doesn’t just impact your performance—it can seriously affect your physical and mental health. In fact, Safe Work Australia notes that work-related stress contributes to both psychological and musculoskeletal injuries.

The good news? With some practical strategies, you can reduce your stress levels and reclaim your focus. Here are 10 ways to create calm and improve wellbeing at work.

1. Personalise Your Workspace

Your environment affects your mindset. Even if you’re working in a small cubicle or hot-desking, adding a personal touch—like a plant, framed photo or favourite mug—can improve your mood and reduce anxiety. Feng Shui-inspired desk organisation can also boost energy and focus.

2. Use To-Do Lists Strategically

Trying to hold your entire workload in your head creates mental clutter. Instead, write a daily to-do list and prioritise tasks. Break larger projects into bite-sized steps to reduce overwhelm and boost motivation. Seeing items ticked off one by one helps you track progress and builds a sense of achievement.

3. Create a Safe Space to Vent

Suppressing emotions can lead to burnout. Find a private, healthy outlet for your stress—like stepping outside for a brisk walk or journalling in a quiet space. Whether you need to let out a sigh, breathe deeply, or vent to a friend, releasing tension outside the office environment can help you reset.

4. Step Outside for Micro-Breaks

Small breaks are powerful. Even a five-minute walk around the block can reduce stress hormones and boost focus. Research shows that exposure to natural light and fresh air supports better mood and cognitive function. Set reminders to step away from your screen, especially when you hit a productivity wall.

5. Plan Something Enjoyable After Work

Having something to look forward to helps you push through tough days. Whether it’s a walk with your dog, dinner with a friend, or streaming your favourite show, build in post-work rituals that help you unwind. Scheduling downtime is key to creating a healthy work-life balance.

6. Wear Colours That Boost Your Mood

While office attire might lean toward neutral tones, adding colour can lift your spirits. Studies suggest that colours like blue and green promote calm, while yellow and orange can energise your mood. Dressing with intention—even in small ways—can help shift your mindset.

Bonus: Dressing for success can actually improve confidence and performance.

7. Make Mealtimes More Enjoyable

Don’t skip lunch. Make it a ritual to nourish your body with nutritious, satisfying food—even if you’re eating at your desk. Healthy snacks like nuts, fruit and dark chocolate can also support sustained energy and mental clarity. Try to step away from your screen while eating to help your brain and body recharge.

8. Be Honest With Your Colleagues

If you’re struggling, speak up. Sharing how you’re feeling with teammates (without venting too much) builds trust and can lead to support you didn’t expect. Others may offer help or adjust timelines. Honest communication prevents misunderstandings and helps foster a more supportive culture.

9. Talk to Your Manager Early

When stress starts to affect your performance, don’t wait until you’re overwhelmed. Schedule a check-in with your manager to discuss your workload or resources. A good leader will want to help you succeed—and you may find there’s flexibility or support available that you didn’t realise.

For guidance on workplace rights and wellbeing, visit Fair Work Australia.

10. Know When It’s Time for a Break—or a Change

If you’re consistently exhausted, anxious or unhappy, it might be time for a reset. A short holiday can help you decompress and gain perspective. But if the stress is ongoing, consider whether a career change or new work environment could be the solution. Chronic stress isn’t a badge of honour—it’s a signal to take action.

Invest in Your Wellbeing

Work stress is inevitable at times—but how you manage it makes all the difference. Building better habits, having honest conversations, and taking care of your body and mind are all part of long-term career success.

Thinking of a career pivot that prioritises your wellbeing? Explore our career and course guides to help you find a better balance.