Calm Breaks for Work Stress
Deadlines, meetings and long days add up. Short, planned breaks can give you a moment to reset before the next task.
Updated First published By the AdviceBuddy team
The short answer
For everyday work stress, many people find it helps to notice their stress level, take short planned breaks with slow breathing or a brief walk, and keep work and rest time separate. If stress stays high for weeks, talk to a professional or your employee assistance program.
Plan your breaks
Put two or three five-minute breaks in your calendar. Step away from your screen, breathe slowly for two minutes, or walk somewhere and back.
Before a hard meeting
Try three rounds of box breathing (in for 4, hold for 4, out for 4, hold for 4), or name five things you can see and four you can hear to bring your attention to the room.
Keep a simple record
A self-check every couple of weeks, and a quick before-and-after rating when you take a break, lets you look back at how your weeks have been going.
If your workplace provides AdviceBuddy
Your employer only sees anonymous totals for the whole team, shown once at least 5 people have taken part. They never see your own answers or scores.
If you are thinking about harming yourself, or you are in danger, call or text 988 (the Suicide & Crisis Lifeline) in the United States, or call 911. Outside the US, findahelpline.com lists free helplines by country.
Common questions
Can my manager see my check-in results?
No. Employers only see anonymous team totals, and only once at least 5 people have checked in.
When should I get more help for work stress?
If stress affects your sleep, health or ability to work for more than a couple of weeks, speak to a doctor, a licensed therapist or your employee assistance program.
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