Tips on how to be stress free at work

Does the mere thought of a busy day at the office sap you of energy? If so, you are probably experiencing stress. Stress is comparable to salt. Some level of stress at the workplace is normal and acceptable, perhaps even essential. It can keep you on your toes and help you face challenges. It can keep you alert so that you’re able to meet your deadlines. However, when you feel frustrated and powerless, it becomes a negative factor.

Here are some tips on how to be stress free at your office and workplace.

1. Plan and prioritize, first things first 

Many times at work, ten different issues will seem to need your immediate attention - at precisely the same time. This leads to tension and stress. Stress management necessitates planning, you need to learn to plan and prioritize. But it is only a relaxed mind that can plan and organize the day well.  


One of the best ways to relax in no time at all is to meditate! 

 With relaxation comes peace of mind.          You will then be  able to make quick           and targeted decisions.

    This will increase your productivity.                              Ensure that you                          stay on top of your deadlines. 

 Your performance will come up to speed                        and you can easily                        dodge workplace stress​.


Meditation is known to be an extremely effective and quick relaxation technique.

2. Repose, relax and rejuvenate

The human body is designed to follow the day and night pattern of work and rest. To nurture and maintain good health, you need to rejuvenate your body and mind periodically. This can happen in two different ways - sleep and meditation.

Don’t buy time for work by sacrificing sleep. Sleep regenerates cells and eases the tired body. It is essential for creativity and productivity at work.

“Between 12 am to 2 am, the body’s cells regenerate and refresh. This time needs to be devoted to sleep. If cell regeneration doesn’t happen, you may be prone to premature or rapid aging,” quotes Bharathy Harish, a Sahaj Meditation Expert.

Meditation energizes and cleanses the mind. It frees the mind of wasteful thoughts and gives clarity. You can benefit immensely from just 20 minutes of meditation every day.

3. Take frequent short breaks

Do you work long hours? If so, do you take short breaks in between those long work sessions? It is a good idea to take a break once every two hours. Take a short walk to restore circulation in your legs.

Every 45 minutes or so, take your eyes off your computer screen. You can try some basic eye exercises or yoga for the eyes. You may consider chatting with a colleague, or getting some shut-eye. Some people feel better after a power nap.

This little bit of refreshment will ensure that you don’t get bored and tired at work. In fact, you are more likely to feel a surge of creativity. You could also meditate for a while. It will help enhance your productivity.

4. Customize your diet plan

What do you eat? How much do you eat? When do you eat? These questions concern us all, not just those on a diet. It is not really practical to count every calorie that you consume, especially at your office and workplace. On the other hand, when unchecked, there is a tendency to over indulge. Therefore, plan your menu at the beginning of every week.

Here are a few tips to consider:

  • You are what you eat. So, be very careful about what becomes a part of you.
  • You are the best judge of your body and schedule. Light and frequent meals are ideal as they keep your metabolism rate high. This increases your energy levels. You may choose to eat five to six light meals or three heavier ones on a daily basis.
  • When junk food is not readily available, you will be less tempted to consume it. Keep healthy snacks at hand, for those in-between cravings. Cater to your taste buds in the process, so that you stay with this habit.
  • Don’t skip meals. Working on an empty stomach increases frustration, irritation, and stress. You also tend to seek short cuts like fast food to fill your stomach – not a good idea at all.

5. Include exercise into your routine

Does this seem like an unreasonable addition to an already long list of daily tasks? 

Yoga Excercise

Doing yoga postures early in the morning will help you stay fresh and invigorated throughout the day!

Consider exercise as a part of your day,                        rather than an addition.                    It is as essential as brushing and bathing.


Different parts of the body start to feel stiff           after sitting for long durations.


Try out these easy and useful desktop yoga postures designed for stress relief. The best part is that you can do these exercises anywhere!


6. Avoid procrastination

We all procrastinate at some point of time or the other. It happens with work that is unpleasant, tough or time consuming. Have you noticed that when you are in a good mood, you can take on any work? When you feel dull, or down, some tasks seem to weigh on you.

You can tackle this lack of enthusiasm and motivation with meditation.

Online guided meditations can help you relax and rejuvenate yourself. You can easily do this at your office or workplace by using earphones.

7. Maintain work-life balance

Do you often carry your office work home? Are you available for work at any time of the day or night? The ubiquitous internet has allowed us to be tuned into work around the clock. And brought work-life balance to a total halt.

Draw some boundaries. As far as possible, do not allow the office to invade your home. The body and mind need the harmony and warmth that a home can provide. This itself will make you more productive at work.

8. Keep good company

hanging out with good people

Spend time with people who uplift you and boost your morale. This can make a lot of difference to your mood and productivity!

Situations and personalities that you encounter at work present a variety of challenges. Sometimes you are inspired to think out of the box. Sometimes you are in a quandary. At these times, do you have supportive friends to help you? If your ‘friends’ make you feel emotionally weak, rather than strong spending time alone is better. 

At these challenging times  breathing exercises can help you become calmer.



Stress management will become child’s play with these powerful, yet quick and easy-to-use practical tools. It is always better to learn how to be stress free with preventive, rather than curative measures.     

So, deal effectively with stress before it deals you a blow. Meditation is an easy and excellent way to shrug off stress.

Many guided meditations with Sri Sri are available online. There is also a Sahaj Samadhi Meditation program which can pretty much transform your life. Find a Sri Sri Yoga program at an Art of Living Center near you.

Do you need information on programs? Would you like to share your feedback? Write to us at

Founded in 1981 by Sri Sri Ravi Shankar,The Art of Living is an educational and humanitarian movement engaged in stress-management and service initiatives. Read More