Feeling like you're always "on" and never really off, even after work hours? You’re not the only one. Between back-to-back meetings, endless emails, and the pressure to perform, corporate life can feel like a never-ending sprint. Add in the constant buzz of notifications, and it’s no wonder that the stress starts to pile up.

That’s where mindfulness comes in. No, it’s not just sitting cross-legged in silence. Mindfulness is simply about being present: on purpose and creating space to breathe, think, and reset, even in the middle of a packed calendar. Whether you’ve got five minutes between Zoom calls or a quiet moment before your morning coffee, there are many effective stress management techniques that can lead to big shifts.

To dive deeper into managing stress effectively, we spoke with Dr. Savita Date, Clinical Psychologist and Wellness Specialist. Here is her advice on coping with pressure and finding balance: 

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Quick Calm: Use This Breathing Reset Before Any High-Pressure Meeting

Breathing Exercise: Anulom Vilom

Imagine a frequently experienced scenario. You have to attend an important meeting. Or make an attention-grabbing presentation. The outcome should be significant. And this is causing you concern and stress. Will you be able to perform under such pressure? You spend hours perfecting your points of discussion. You research the data needed.  You gather your thoughts in order. But still, confidence eludes you! Why? Because you are not feeling calm as you enter the meeting. Your mind is in disarray. Yet you have all your facts together. But what is the missing link? It is definitely calmness. You might wonder how you work on that?

A little before your meeting, take 10 minutes out for yourself. Sit quietly. Anda alone. Away from lights and sound. And in this quietness, now focus on your breathing. Watch your breath going in and out. Now, try to slow this process. Breathe slowly. And breathe out even slower. Don’t rush, just slowly breathe in and out. As you practise this more and more,  you will get better and better. It doesn’t matter what the name of the technique is. It needs to make you breathe slower and slower. If you are feeling very distracted, try Pranayam and specifically Anulom Vilom. If you want to check whether this really works, take your pulse rate just before you start. And then again, just after you finish. If it is even a few counts lower, you are headed in the right direction. This biofeedback is enough to tell you that you can control your breath and you can walk into that meeting with calmness.

Related Story: Wellness Tips To Improve Your Mental Health At Work

Prepare Your Mind for Difficult Work Conversations 

Often, nerves before a big meeting stem from uncertainty: about what to say, how to say it, or how you'll be perceived. One quick mental reset? Practice assertiveness.

Assertiveness isn’t aggression. It’s clarity and confidence. It’s being able to say, “Here’s what I think,” without sounding unsure or apologetic. Before you enter the room, remind yourself of your value and your right to speak. Stand tall. Shoulders back. Chin level.

In psychology, this ties back to cognitive-behavioural principles: the idea that your thoughts influence your feelings and actions. Replacing self-doubt with strong, self-affirming thoughts helps regulate anxiety and boost your presence.

• Try saying something silently to yourself like:
  “I know my stuff.”
• “I’m prepared.”
  “It’s okay to take a moment to think before I respond.”

These small inner shifts can ground you, even when the pressure's high.

Related story: How to Have A Healthy Argument at Work

Effective Mindfulness Practices to Reduce Workplace Stress

Shake Off The Stress With Movement

It may not always be possible to go for a run before a meeting, but even a few minutes of physical movement can do wonders. Stretch at your desk, walk briskly to the conference room, or do a few shoulder rolls while waiting in the lobby.

Why does it help?
Physical activity, even light movement, triggers the release of endorphins, your brain's natural mood boosters. It also burns off excess adrenaline, which is responsible for sweaty palms and racing hearts.

Regular involvement in sports or active hobbies outside work can also build long-term resilience. People who engage in physical play or team sports tend to show better stress tolerance and emotional regulation in work situations. It’s not just good for your body—it trains your brain to handle pressure with more ease. And bonus: moving your body can help your mind feel less “stuck.” Even a five-minute walk can clear the fog and leave you sharper and more focused when it's time to speak.

Related story: How To Avoid Burnout: Signs, Symptoms And How To Spot It Early

Early Signs of Workplace Stress

The best time to start managing stress is before it overwhelms you, but if you're already feeling the heat, it's never too late. Stress doesn’t always show up dramatically. Often, it builds up quietly until you’re left feeling emotionally drained or physically exhausted.

Some early signs that you need to take action include:

• Quick Irritation or Frustration: Small things set you off more than usual like an email notification or a colleague’s harmless question.
   
• Impatience: You find yourself snapping at people or struggling to wait even a few extra seconds for something.
   
• Feeling Overwhelmed: Even simple tasks start to feel like too much, and your to-do list becomes a source of anxiety instead of structure.
   
• Mental Fatigue or Fog: Difficulty concentrating, forgetfulness, or feeling like your brain is “on pause.”
   
• Burnout Symptoms: Chronic tiredness, disinterest in work or social life, and a sense of emotional depletion.

Need all your wellness solutions in one place? A whole new world awaits just a click away.

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