1. Identifying sources of stress

The first step is to be clear about what specifically stress in the workplace is causing you. We are not always aware of where our restlessness comes from, which is why it is crucial to analyze individual situations.

Tip: Create a “stress diary”. Every day, write down what stressed you, when and what your reaction was. After a week, go back to your stings and look for recurring patterns. For example, it can be stress from approaching deadlines, unclear assignments or problems in communicating with colleagues. Writing down helps you identify specific triggers for stress, which is the first step to addressing them.

2. Setting realistic goals and priorities

Overload often arises when we try to get too many things done at once without setting clear priorities. This leads to frustration and a feeling of constant pressure.

Tip: Make a to-do list for the day every morning, but be realistic. Divide tasks into important and urgent. Focus on the tasks that have the greatest benefit, and delegate others or postpone them for later. For example, if you have a project with a deadline, break it down into smaller parts and take a small step every day. This way you will avoid the accumulation of stress.

3. Effective time management and the art of saying “no”

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Sometimes the stress intensifies due to the fact that we do not know how to refuse other tasks that someone assigns us. We try to accommodate everyone, but this often leads to overwork and a lower quality of work done.

Tip: Before taking on a new task, ask yourself the question: “Do I really have the time and space for this? “If not, it is better to honestly communicate that taking on another task could negatively affect the quality of other projects you are working on. You can suggest when you would be able to take on a new task or recommend another colleague who could help.

4. Regular breaks for energy recovery

Consistent work without a break leads not only to fatigue, but also to reduced concentration and greater susceptibility to errors. Short breaks are essential to maintain mental energy.

Type: Apply the Pomodoro technique. Set the timer for 25 minutes of concentrated work, then take a 5 minute break. After four cycles, take a longer break (15—30 minutes). Use these 5 minutes to stretch, take a short walk, or do a breathing exercise. These microbreaks will help you restore energy and maintain high productivity throughout the day.

5. Healthy lifestyle and body care

Our way of life has a direct impact on our ability to cope with stress. Poor diet, lack of sleep and exercise weaken our resistance to stressful situations.

Tip: Establish a routine that includes physical activity and a healthy diet. Start by taking regular short walks during the workday, especially if you have a sedentary job. Make sure you eat regularly and in a balanced way. For example, you can try a simple breakfast full of protein, which will keep you full for a long time and keep your energy at a high level.

5. Mindfulness and relaxation techniques

Mindfulness, or mindfulness, is a technique that helps you focus on the present moment and reduce the impact of stressful thoughts. By paying attention to what is happening right now, the stress caused by worries about the future or past mistakes will be reduced.

Tip: Try simple breathing exercises. Close your eyes, take a deep breath through your nose, count to four, and then slowly exhale through your mouth, counting to four again. Repeat this for a few minutes. You can do this exercise at any time of the workday — while waiting for a call, before an important meeting, or after a difficult task. It will calm your nervous system and give you a sense of calm and control.

These techniques are simple but effective stress management tools. The key is to use them regularly. Each of us is prone to stress to varying degrees, but conscious time management, prioritizing and taking care of one's health are essential to maintaining mental well-being even in a highly demanding work environment.

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