Stress at work is a common issue that can negatively impact your mental and physical health. Long-term exposure to work stress can lead to burnout, anxiety, high blood pressure, and even depression. Learning to self-regulate your nervous system through mindfulness and meditation techniques can provide significant relief. 

Chronic stress and your nervous system

Stress is a natural part of life. However, chronic stress can lead to poor sleep, anxiety, irritability, and decreased productivity. Addressing these stressors proactively is important to prevent burnout and other serious health consequences.

Mindfulness and meditation are proven tools for eliminating chronic stress stress by promoting mental clarity, emotional regulation, and physical relaxation. These techniques allow you to manage work stress efficiently and prevent it from escalating.

The science behind mindfulness 

Mindfulness is a state of active, open attention to the present. It involves observing your thoughts and feelings without judgment, which helps you become more aware of stress triggers and how they affect your body and mind. Mindfulness can dramatically reduce stress, increase self-awareness, and improve emotional resilience.

Improved physical health

Mindfulness works by affecting the autonomic nervous system—the part that regulates involuntary functions like breathing, blinking, digesting food, and heartbeat. The two parts of that system are the parasympathetic nervous system, which controls rest and digestion, and the sympathetic nervous system, which activates your body’s fight-or-flight reaction when triggered by stress. 

Mindfulness practice stimulates the parasympathetic nervous system and suppresses the sympathetic nervous system. This results in less stress in the body and a greater sense of relaxation.

Stress reduction

The Journal of Occupational and Environmental Medicine published a study on the impact of an online mindfulness program on the workplace. They wanted to see if they could cut stress and increase the overall well-being of the employees.

Half of the participants took mindfulness classes online, while the other half did not. Six months later, the group that took mindfulness classes had less stress than those that did not get to take the class. They also learned that the participants who took the class felt more resilient and more energetic.

Burnout prevention

According to a study done by The European Agency for Safety and Health at Work, 80% of employees claim they feel stressed at work but do not know how to manage it, which leads to mental health disorders, psychological distress, and a lack of motivation at work.

All of that stress will continue to build and eventually result in burnout. Mindfulness techniques can prevent burnout from work because as you take the time to bring yourself back to the center, you will reduce stress. This will avoid the build-up of pent-up frustration and anxiety. 

Mindfulness techniques to combat work stress

Meditation

Meditation is an essential tool for eliminating work stress. This practice helps cultivate inner calm, enhance concentration, and reduce emotional reactivity. It strengthens your ability to handle difficult situations and maintain your well-being despite external pressures.

There are various types of meditation you can try to combat work stress, including:

• Breath awareness meditation: Focus on your breath to anchor your mind and prevent it from spiraling into stress or worry.
• Body scan meditation: A mindfulness technique where you mentally scan your body from head to toe, releasing tension.
• Loving-kindness meditation: Cultivates feelings of compassion and empathy toward yourself and others, reducing workplace conflicts.

Journaling

Journaling is helpful because it can be easier to express thoughts and emotions when you put pen to paper (or fingers to keyboard) than when you say them out loud. In fact, counselors and other mental health professionals widely use journaling to help their clients who are struggling with anxiety or emotional regulation. Studies show that journaling has a wide range of physical, emotional, and cognitive benefits, from improved mood and work performance to lower blood pressure and reduced stress. 

To get started, set a timer and free-write on a subject that is important to you. You can also list things you’re grateful for or write down your plans for the day. 

Yoga

Yoga combines movement, breath control, and mindfulness, making it a comprehensive practice for reducing work stress. Inspired by yoga, Pilates, barre, and body-weight training. 

Open’s Flow classes offer a whole-body workout based on rhythmic movement that resets body and mind. 

Breathwork

Controlled breathing stimulates the parasympathetic nervous system, which is responsible for the body’s rest-and-digest response. Techniques like box breathing can help you feel calm, focused, and ready to take on the day. 

Movement breaks

Physical activity can be a great way to release pent-up anxiety. It refreshes your mind, giving you a much-needed break from work-related thoughts. The next time you feel overwhelmed at work, try one of Open’s walking meditations to de-stress.

Conclusion

Whether you take a few minutes to meditate, practice deep breathing, or incorporate movement breaks into your day, these small habits can make a big difference in your ability to manage stress at work. As you practice mindfulness, you'll notice reduced anxiety, improved focus, and greater control over your work life.