5 tips to reduce stress during working hours

3 min readMar 15, 2021


Want to help your employees to be healthier and reduce their stress during working hours? Here you can find effortless changes you can make as of tomorrow!

Photo by Emma Dau on Unsplash

Book lunchtime and water breaks:

People can often find themself with a day full of meetings and no time even for a snack. Booking lunchtime every day will help employees have the time to prepare a healthy meal and actually eat.

Something as simple as drinking 1.5 liters of water every day can prevent stress levels from being higher than usual. Due to busy schedules, is quite common that people forget to drink enough water. Therefore setting reminders on the calendar can help employees stay hydrated throughout the day — and have a short walk.

Breathing brake:

In the everyday rush, many times we forget to check on our breathing. According to the University of Massachusetts, breathing exercises can collaborate to relax. Simple because the body simulates the same feeling that experiments when it is relaxed.

A good and simple technique to share in your company is belly breathing:

  1. Seat in a comfortable position.
  2. Put one hand on the chest and the other on the belly just below the ribs.
  3. Take a deep breath in through the nose, and drive the air to the belly (the belly will push the hand out). The chest should stay still.
  4. Breathe out through the mouth.
  5. Do this breathing three to eight times, at a normal breathing pace.

F2F or virtual coffee with a colleague:

Designating some time for two or more coworkers to have a coffee or connect virtually gives people a chance to catch up, generate bonding and get to know each other better.

If you use slack you can also use the app random coffee. This is a customizable tool to set spontaneous meetings between the people on the channel.

Take a walk or do walking meetings.

According to the Harvard Business Review, taking a walk can help reduce anxiety, relieve stress and boost creativity and productivity. We have seen more and more often ‘walking meetings’; meetings that happen during a walk instead of in a meeting room, a booth or in front of the camera.

This type of meetings are highly recommended for quick updates, feedback, or sharing ideas — since participants don’t need a presentation or a whiteboard to heal them.


Celebrate success, despite how big or small is the achievement is vital to drive employees wellness. Receiving recognitions lead employees to release endorphins that have a very positive impact on their bodies making them happier. Also celebrating implicates taking a moment to reflect on what just happened and analyze what led the company to success, who took part in it and use this learning in the future.

A celebration can happen in very different ways, from a slack message to a big meeting. The important thing is to do it right after the success happens. This way, people can canalize all the effort — and maybe the stress generated — to reach this point into a fantastic moment.

We hope you have enjoyed this article, and we would love to hear your feedback on the comment section below.

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