Workplace stress isn’t just about looming deadlines or packed calendars—it’s a chronic issue that impacts employee wellbeing, productivity, and retention. In fact, according to the American Institute of Stress, 83% of U.S. workers say they experience stress related to work. This stress leads to more than $300 billion in annual costs for U.S. businesses due to absenteeism, turnover, lost productivity, and healthcare expenses. That’s why it’s essential for organizations to take proactive steps to relieve work stress across all levels of the workforce.
Organizations looking to relieve work stress must do more than offer surface-level solutions. It’s essential to provide consistent, practical tools that support employee wellbeing across all levels of the workforce.
To make a lasting difference, companies must go beyond one-time wellness perks and offer tools employees can build into their daily routines. Many of the most effective techniques are easy to implement, low-cost, and often overlooked.
Here are 9 science-backed ways to relieve work stress—plus simple ways your organization can help employees make them part of their everyday experience.
1. Practice the “Pomodoro” Technique
Work for 25 minutes, then take a 5-minute break—repeat.
This time-blocking method helps relieve work stress by reducing decision fatigue and improving concentration. According to productivity data from DeskTime, the most productive 10% of users tend to work for 52 minutes followed by a 17-minute break, showing the power of structured focus paired with short recovery periods. The regular rhythm of deep work and brief recovery helps minimize burnout and sustain mental clarity throughout the day.
How companies can help:
- Encourage calendar blocks for “focus time”
- Share time management tips in onboarding or trainings
- Provide productivity tools like timers or browser extensions
2. Use Aromatherapy
Scents like lavender and peppermint can calm or energize.
Aromatherapy can relieve work stress by tapping into the brain’s limbic system—responsible for mood and emotion. Several studies have shown that lavender, peppermint, and citrus scents may help reduce anxiety, boost mood, and improve focus. Even small scent-based rituals can cue the brain to relax, refocus, or reset—especially during high-pressure moments. For shared spaces, individual diffusers or roll-on oils are a thoughtful option to accommodate sensitivities.
How companies can help:
- Including essential oils or diffusers in wellness stipends.
- Sharing sensory-based stress management tips in wellness newsletters.
- Create peaceful break areas with natural elements and low-scent environment
3. Try Progressive Muscle Relaxation (PMR)
Tense and release muscle groups to relieve tension.
PMR helps relieve work stress by addressing the physical symptoms of tension and building awareness of how stress affects the body. It’s especially effective for desk workers who sit for long hours and may carry tension in their shoulders, back, or jaw. Results from a systematic review of over 46 studies across 16 countries, published in the journal Psychology Research and Behavior Management, found that PMR is effective in reducing stress, anxiety, and depression in adults. This makes it a powerful technique for use during the workday and beyond.
How companies can help:
- Offering guided PMR sessions or videos as part of mental health resources.
- Encouraging stretch or relaxation breaks during the workday.
- Including relaxation techniques in manager training.
4. Keep a Stress Journal
Track patterns to identify triggers and manage emotional responses.
Writing about stressors helps people gain perspective, prioritize issues, and regulate emotions. A 2018 study in JMIR Mental Health found that participants who journaled for just 15 minutes daily experienced a significant drop in perceived stress and anxiety levels over 12 weeks. Stress journaling also helps uncover recurring stress patterns that can be addressed proactively—turning vague feelings of overwhelm into specific, solvable challenges.
How companies can help:
- Promote journaling apps as part of wellness resources
- Encourage reflective practices during 1:1s and development reviews
- Create psychologically safe spaces for open conversations
5. Micro-Dose Nature
Add small doses of nature to your daily routine.
Just 20 minutes in nature can lower cortisol levels, according to a study published in the Frontiers in Psychology. Even if your employees can’t take a walk outdoors, small natural elements—a desk plant, an open window, a nature-themed Zoom background—can help relieve work stress. Exposure to greenery or natural soundscapes can enhance focus, reduce fatigue, and promote a sense of calm in both remote and in-office environments.
How companies can help:
- Provide plant stipends or host “green your workspace” events
- Incorporate biophilic design elements into office layouts
- Share nature-themed playlists or apps for remote workers
6. Use Color Therapy
Incorporate calming colors like blue and green into your environment.
Color can do more than brighten a room—it can influence mood, energy, and even stress levels. Several studies have shown that exposure to calming colors like blue and green can reduce feelings of anxiety and promote mental clarity. For instance, research published in the Journal of Undergraduate Research at Minnesota State University, Mankota, found that a red room color has a stronger impact on stress than green.
This makes color therapy a subtle yet powerful way to help relieve workplace stress—especially when integrated into spaces where employees spend much of their day. Even small changes—like a blue-hued wall, green plants, or muted accent decor—can create a more peaceful and productive environment.
How companies can help:
- Use soothing colors in office design, breakout rooms, and shared spaces
- Share guidance on setting up visually calming remote work environments
- Provide virtual backgrounds or platform themes that reduce visual strain
7. Try Box Breathing
Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4.
Box breathing is a simple technique that calms the nervous system, reduces anxiety, and sharpens focus. Used by Navy SEALs and emergency responders, it’s a powerful way to regain control in stressful situations. A systematic review and meta-analysis published in the International Journal of Cardiology: Cardiovascular Risk and Prevention found that breathing exercises, including techniques like box breathing, can significantly reduce systolic and diastolic blood pressure, contributing to stress reduction and improved cardiovascular health.
How companies can help:
- Offer breathwork sessions before high-pressure meetings
- Share desk-side breathing guides or apps
- Include breath training in mindfulness or EAP resources
8. Declutter Digitally
A clean inbox or desktop can lower cognitive overload.
Clutter creates visual stress, even when it’s digital. A study from the Princeton Neuroscience Institute found that cluttered environments restrict focus and increase stress levels. Cleaning up your desktop, organizing your inbox, or streamlining your digital workspace can quickly relieve work stress by minimizing distraction and restoring a sense of control.
How companies can help:
- Host quarterly “digital declutter” days or challenges
- Provide training on digital organization tools
- Set communication norms to reduce inbox and notification fatigue
9. Celebrate Micro-Wins
Small victories matter more than you think.
One report fount that an employee who has received recognition is 63 percent more likely to stay at their job within the next three to six months. Celebrating micro-wins—like completing a project step or helping a teammate—builds confidence and momentum. It also reinforces positive behaviors and keeps morale high, even during high-stress times. Recognition doesn’t need to be grand to be effective; consistency and sincerity matter more.
How companies can help:
- Build recognition into team meetings or chat tools
- Highlight individual contributions in internal newsletters
- Encourage peer-to-peer shoutouts and informal appreciation
Bringing These Strategies to Life to Relief Work Stress
Reading about ways to relieve work stress is a start—but turning them into habits requires consistent encouragement. Here’s how leaders can help embed these strategies into everyday culture:
- Start small: Pilot one idea, like a focus-time initiative or guided breathing during team huddles.
- Empower employee champions: Let team members share what’s working for them.
- Incorporate into workflows: Add wellness moments to team meetings or newsletters.
- Listen and adapt: Collect feedback and evolve your approach as team needs change.
Creating a workplace that actively helps people relieve stress doesn’t require an overhaul—just a thoughtful, human-centered approach. These sneaky stress relievers are effective because they’re realistic, accessible, and easy to implement across industries and work styles.
Why Supporting Stress Relief Matters
Nearly 60% of employees say stress negatively impacts their job performance, according to the American Psychological Association. Yet, many employers still treat stress relief as a one-time benefit instead of a daily priority.
Your organization can change that. Supporting small habits that relieve work stress isn’t just good for people—it’s smart for business. Lower stress means fewer sick days, stronger retention, and better performance across the board.
Whether it’s updating your recognition program, adding calming elements to the office, or simply reminding your team to take a break, every action helps. Thoughtful, everyday practices add up—and your employees will feel the difference.
