Every year, National Stress Awareness Day encourages us to take stock of how we’re coping with pressure both at work and at home. Stress is part of modern life, but it doesn’t have to control how we feel or perform. Beyond the usual advice to “exercise more” or “try mindfulness,” there are plenty of practical, science-backed techniques that can make a real difference to your day. From quick resets during meetings to small workspace tweaks, here are some unusual yet effective ways to manage stress in both personal and professional settings.
1. Try “microbreaks”
Instead of waiting for your lunch hour to decompress, add a few “microbreaks”: 30 to 90 seconds of intentional pause. Stand, stretch, gaze out the window, or simply take a few deep breaths. These tiny resets help prevent mental fatigue and improve productivity.
2. Sound for focus and relaxation
Use sound to calm your brain. Sound therapy isn’t just for spas. Listening to specific frequencies or ambient nature sounds can calm the nervous system and enhance concentration. Try playing “brown noise” or rainforest ambience during stressful tasks. Studies show that rhythmic, low-frequency sounds can reduce anxiety and improve cognitive performance (García-Argibay et al., Psychological Research, 2019).
3. Declutter digitally
Digital clutter can be as stressful as physical mess. Try a “digital detox” each day: close unnecessary tabs, organise files, and mute nonessential notifications. A clear digital space mirrors a clear mental space, helping you think more clearly and feel less overwhelmed.
4. Declutter your workspace
The saying “a tidy desk, is a tidy mind” is true. A cluttered desk can contribute to a cluttered mind. Taking the time to organise your workspace by clearing unnecessary papers, arranging supplies, and creating a tidy, functional area can reduce stress and boost focus. This small, practical change gives your brain a visual cue that things are under control, helping you feel calmer and more in charge.
5. Grounding through texture
Engaging the sense of touch can help reset a racing mind. Keep a small object with an interesting texture, such as a smooth stone or that stress ball you picked up from a recent conference, at your desk. When you feel anxious, hold or rub the object and focus on its texture. This simple grounding technique draws your attention back to the present moment.
6. Change your scenery
If you can’t leave the office, take a moment to rearrange your space. A new desk orientation or a fresh plant can subtly shift your mindset. Physical changes signal novelty to the brain, breaking repetitive stress cycles.
7. Use employee health benefits
Many workplaces offer health insurance plans or employee assistance programs that include mental health support, counselling, or stress management resources. Now is the time to take advantage of this mental health support facility. If stress is starting to feel overwhelming, don’t hesitate to seek help through these benefits. Speaking with a counsellor or accessing stress management programmes can provide new strategies, additional support, and a different perspective that can make a tangible difference in both your personal and professional life.
8. Personal medical insurance
If your workplace doesn’t provide medical insurance, it may be worth exploring a personal policy. Many private health plans now include access to counselling and mental health support, alongside cover for acute medical conditions for you and your family. Having this safety net can bring peace of mind, ensuring that help is available when you need it most.
Incorporating even one or two of these strategies can help make a noticeable difference. Stress will always exist, but how you respond to it can turn pressure into potential, and chaos into calm. However, help is always at hand via such organisations as: Mind – Mental health charity offering information and support, call 0300 123 3393, text 86463 or webchat; or Samaritans – Free, 24/7 listening service for anyone struggling, call 116 123 or webchat.
If you’re interested in supporting your team or yourself with comprehensive health coverage, we can help. Contact us to learn more about employee benefits insurance for your company or to explore personal health insurance options that include mental health and stress management support. Taking proactive steps today can provide peace of mind, ensuring that both you and your employees have access to the resources needed to stay healthy, focused, and resilient.
Steve Hope
Health & Wellbeing Director
Adler Fairways
