Some days it feels like the workday starts before I’ve even opened my eyes. I check emails half-asleep, think about deadlines in the shower, and realize I’ve already spent half the morning in “go mode.” Then at some point, my focus slips. The mind goes cloudy, my body aches, and everything feels a bit heavier than it should.
That’s usually the sign that I need to pause. Not stop forever, just pause. See, unlike most people, I know one thing: most people think recovery happens after work, but the truth is, it has to happen during it too. Learning how to rest, even for a few minutes, is what keeps us sharp and steady throughout the day. Real stress management at work isn’t about slowing down. It’s about knowing when and how to reset so you can keep going without losing yourself.
Take a Minute to Notice
Enter mindfulness. But wait, mindfulness isn’t complicated. It’s simply paying attention to what’s happening right now. Try it next time you’re between tasks. Sit still for a few seconds and breathe in slowly. Feel your feet on the ground. Notice what your shoulders are doing.
You don’t need silence or meditation music. You just need a moment that’s yours. The next time you walk to a meeting, leave your phone in your pocket. Notice the sounds, the light, the small things you usually miss. That tiny act of awareness can pull you back into the present, and that’s where real focus begins.
Move a Little
Movement resets the brain. When your thoughts start to spiral, get up. Stretch your arms, roll your neck, or take a short walk. You don’t have to call it exercise. Just move.
If you have a colleague to talk with, take your chat outside or walk down the hall. Some of the best ideas arrive when you’re moving, not staring at a screen.
Even two minutes of walking or stretching changes your breathing. It’s a small reset, but often powerful enough to get you thinking clearly again.
Let Yourself Create
There’s something about doing small creative things that helps your mind relax. Doodle during a call, make a quick playlist, or write down a few thoughts that have been floating around in your head.
You’re not trying to make art. You’re just giving your brain a change of scenery. Sometimes when you stop trying to “solve,” the answer comes to you naturally.
Talk to Someone
People need people. A short chat can do more for your energy than another coffee ever will. Step away from your desk and ask a teammate how they’re going. Listen properly. Share a laugh.
You don’t have to make it deep or meaningful every time. The simple act of connecting breaks up tension and reminds you that you’re not doing this alone.
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Step Outside
If there’s sunlight, take it. Eat your lunch near a window or outside if you can. Even a few minutes around plants or open air helps you breathe easier.
It’s not about escaping work. It’s about remembering you’re a human body in a real world, not just a brain stuck in front of a screen. Nature doesn’t fix everything, but it softens the edges.
Put Boundaries Around the Noise
Constant alerts and pings can make it feel like you’re working all day, even when you’re not. Try checking messages at certain times instead of reacting to every one.
During lunch, leave your phone face down. Give your mind a full break. And when work ends, let it end. Your brain needs quiet time to reset before the next round starts.
That’s not laziness. It’s maintenance.
Build What Works for You
There’s no perfect way to unwind. What helps one person might not help another, and that’s fine. The real skill is figuring out what gives you energy back and then protecting it.
Maybe it’s a walk, or a few deep breaths before meetings, or just eating away from your desk. Whatever works, make it a habit. Keep it simple, repeatable, real.
Workplaces that truly thrive aren’t the ones that never stop. They’re the ones that make space for recovery. When people know how to pause, they perform better, care more, and stay well for longer.
If your team wants to learn how to do that, consider workplace mental health training. It teaches practical tools to help people handle stress, communicate better, and recover before burnout begins.
Because in the end, rest isn’t wasted time. It’s what allows everything else to work.
Peter Diaz is the CEO of Workplace Mental Health Institute. He’s an author and accredited mental health social worker with senior management experience. Having recovered from his own experience of bipolar depression, Peter is passionate about assisting organizations to address workplace mental health issues in a compassionate yet results-focussed way. He’s also a Dad, Husband, Trekkie and Thinker.
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