According to the CIPD (2025), over 1 in 4 employees say work negatively impacts their health, with excessive workload and pressure topping the list.
41% of people admit stress directly harms their productivity. And with constant digital distractions it can take up to 23 minutes just to regain focus after each interruption. That’s a lot of lost energy and potential.
The key is to not fight the stress, but to channel it.
Here’s a simple 5-minute daily routine you can do right at your desk to channel work stress instead of fighting it. It blends physical release, mental reset and emotional grounding.
Minute 1: Ground and Breathe
- Sit up straight with your feet flat on the floor.
- Inhale deeply through your nose for 4 counts, hold for 2, exhale slowly through your mouth for 6. Do this three times.
- On each exhale, think: “I’m releasing tension.”
- Feel your chair supporting you and let your body settle.
Why? This signals safety to your nervous system and slows racing thoughts.
Minute 2: Physical Release
- Roll your shoulders back 5 times.
- Stretch your arms overhead and take two big breaths.
- Gently twist your torso side to side.
- If you can, stand and shake out your hands, wrists and legs for 10 seconds.
Why? This moves out built-up cortisol and adrenaline and resets body posture from desk tension.
Minute 3: Refocus Your Energy
- On a sticky note or notepad, write:
- One priority for the next hour.
- One thing you can let go of right now.
- Place the note where you can see it.
Why? This channels stress energy into direction and clarity, reducing overwhelm.
Minute 4: Perspective Shift
- Ask yourself: “What is this stress trying to tell me?”
- Maybe you need clearer boundaries, more rest, or better structure.
- Write one small, kind action you can take later today to support yourself (e.g., walk at lunch, say no to a meeting, tidy workspace).
Why? This turns stress into insight and self-leadership instead of self-criticism.
Minute 5: Micro-Recovery
- Close your eyes for a few deep breaths.
- Picture your next task going smoothly and imagine focus and calm confidence.
- Smile slightly (this actually releases dopamine).
Why? This uses visualization and micro gratitude to end on a restorative note.
While this practice may not remove the immediate source of stress, it strengthens your ability to meet it with confidence, perspective and revitalized drive, thereby turning pressure into purposeful action.
This is one of the many techniques Voros Performance uses to help individuals and teams transform that stress into focus, rhythm and resilience.
Photo: pexels-souvenirpixels
Georg Voros is a Performance Consultant with 45+ years of top-level experience and author of two books on performance. He delivers high-impact workshops on productivity and flow, and offers tailored mentoring packages to support personal growth and achievement. Learn more at www.vorosperformance.co.uk
