Stressed at Work? Try this.

Let’s face it: Modern workplaces are a breeding ground for stress.

Tight deadlines, back-to-back meetings, and the ever-present hum of notifications are a landmine.

But what if you could respond to stress differently?

Well, you can!

Here are some quick and evidence-based practices you can use during your workday to navigate stress better.

?? 1. Box Breathing

This is the breathing exercise soldiers & law enforcement officers use to stay calm under intense pressure.

1?? Close your eyes or soften your gaze. 2?? Breathe in deeply through your nose for 4 seconds. 3?? Hold your breath for 4 seconds. 4?? Exhale slowly for 6 seconds. 5?? Repeat for 1 to 5 minutes.

Why it works: Deep breathing activates your parasympathetic nervous system, signaling your body to relax. Think of it as a quick reset button for your brain.

?? 2. The "Brain Dump"

Clear out mental clutter with this exercise:

1?? Grab a piece of paper or open a notes app. 2?? Write down everything on your mind—tasks, worries, ideas. 3?? Prioritize what’s urgent & important and set aside the rest for later.

?? 3. Mindful Transitions

Rushing from one task to the next leaves little room for mental recovery.

Instead, try this:

?? Before starting a new task or joining a meeting, take 15-30 seconds to pause. ?? Stretch, take a sip of water, or simply notice your surroundings. ?? Set an intention for what you want to achieve in your next activity.

These quick moments of intentionally being mindful can help you reset and stay present.

Stress is inevitable, but with the right tools, you can meet it with resilience instead of resistance.

Stress is inevitable, but with the right tools, you can meet it with resilience instead of resistance.

Want more tips like these? Our Stress Resilience Training is designed to give teams actionable tools to thrive in the face of workplace challenges.

Click here to start bringing stress resilience to your organization.

Create a great day!Amanda + Team Mako Mindfulness