Discover 5 practical ways to manage stress as a working professional and build a healthier balance between productivity, focus, and self-care.
1. Unplug to Recharge and Manage Stress
You’re probably reading this on a device you’ve been using all day. While it might feel relaxing to scroll through social media or watch videos in your downtime, excessive screen time—especially before bed—can increase stress rather than help manage stress.
Work notifications, messages from friends and family, and the constant stream of news make it hard to disconnect and truly unwind. The brain never gets a break from processing information, which can contribute to mental fatigue and make it harder to manage stress effectively.
Try establishing clear “no-tech” zones. For example:
- Avoid screens 30–60 minutes before going to bed.
- Keep devices off the table while eating.
- Set aside time each afternoon to disconnect, even just for 15 minutes.
Let your mind breathe.
Read more about how to build healthy work-life habits that support both focus and relaxation.
2. Set Work-Life Boundaries to Manage Stress
You deserve time to unwind. Respect your own boundaries, and others will too. Clear boundaries are essential for managing stress in remote and hybrid work environments. Without clear separation, stress from work can spill into your personal time — making rest feel impossible.
Here’s how to manage that:
- Designate a specific workspace. Mentally associate it with work and leave it when you’re done.
- Set working hours and communicate them to your team. Once you clock out, avoid responding to non-urgent messages.
- Physically transition out of the workday. Change clothes, go for a walk, or listen to music. Small rituals signal to your brain that work is done.
You deserve time to unwind. Respect your own boundaries, and others will too.
Read more about UMBC’s approach to supporting clear boundaries between personal and professional life.
3. Use Breaks to Relieve Stress and Boost Focus
Do you often push through the day without stopping? Maybe you eat lunch at your desk or skip breaks to “just get it done.” It might feel productive in the moment, but over time, it leads to fatigue, burnout, and decreased performance.
Our brains aren’t wired to focus for hours without rest. Without breaks, you become more prone to errors, irritability, and forgetfulness — all of which increase stress.
Instead, aim to build intentional pauses into your schedule:
- Use the Pomodoro Technique: Work for 25 minutes, then take a 5-minute break.
- Step away from your screen: Stretch, hydrate, or move around to reset your focus.
- Take a full lunch break: Not in front of your computer, and preferably away from your work area.
Even short breaks help regulate your nervous system, giving you the clarity to approach tasks more effectively.
Read more about managing stress through mindful breaks and structured downtime during your workday.
4. Set Realistic Goals
One of the biggest sources of stress comes from within — when you set goals that are too ambitious or overload your to-do list. To manage stress it starts with setting realistic expectations and breaking down big tasks into smaller, achievable steps.
To reduce overwhelm, try breaking down tasks using the SMART method:
- Specific – Define exactly what needs to be done.
- Measurable – Know when the task is complete.
- Achievable – Ensure it’s within your current capacity.
- Relevant – Align it with your bigger goals.
- Time-bound – Give it a realistic deadline.
Smaller wins build momentum and reduce the mental clutter that leads to stress.
Read more about setting achievable goals and avoiding burnout by managing your energy wisely.
5. Reach Out and Connect with Others
Stress can be isolating. It often makes you feel like you’re the only one struggling, especially in competitive or fast-paced work environments. But you don’t have to handle everything alone. Your support system; whether that includes coworkers, friends, family, or mentors, can make a huge difference in managing stress.
Here’s how to lean into connection:
- Talk to a trusted colleague when you’re feeling overwhelmed. They may offer helpful advice or just be a good listener.
- Schedule regular check-ins with friends, even if it’s just a quick chat.
- Consider professional help if stress feels unmanageable. Therapists, coaches, or counselors can offer tools you might not have thought of.
Sometimes, just knowing someone is there makes the load feel lighter.
Retriever Integrated Health’s counseling services are available to graduate students and campus professionals facing stress or burnout.
Final Thoughts
Everyone’s journey is different, so be patient and explore what works for you. Managing stress isn’t a one-size-fits-all approach, but a personal process of discovery and balance. You don’t need a big life change to feel better; often, simple actions like unplugging early, stepping outside, or saying “no” make the biggest impact. Everyone’s journey is different, so be patient and explore what works for you. Prioritizing your mental health is always worth it.