Stress Management Techniques at Work: What the CDC and NIMH Say to Try

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Quick answer: Stress management techniques at work start with small daily habits. The CDC lists taking breaks from news, deep breaths, stretching, journaling, gratitude, talking with people you trust, 7 or more hours of sleep and regular movement. NIMH adds that if stress feels constant or gets in the way of your life, it may be time to talk with a professional.

I'm not a doctor, and I won't promise that any technique will work for you. This post summarizes three U.S. government pages and shows how you might fit their tips into a workday.

Note: This is general education, not medical advice. If you are in crisis or thinking about hurting yourself, call or text 988 (the 988 Suicide & Crisis Lifeline) right now.

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What counts as job stress?

NIOSH, the workplace safety and health institute at the CDC, defines job stress as the harmful physical and emotional responses that happen when the requirements of a job don't match the worker's capabilities, resources or needs.

NIOSH also says job stress can lead to poor health and even injury. That's why it's worth taking seriously.

Source: my own diagram of signs listed on the CDC "Managing Stress" page (cdc.gov). Made by Aid Hub; checked Nov 2, 2026.

What can stress do to you?

The CDC says stress is your body's physical and emotional response to new or challenging situations. It can come from work, school, health or relationships.

It can cause:

• Feelings: fear, anger, sadness, worry, numbness or frustration.
• Thinking: trouble concentrating and making decisions.
• Sleep: nightmares or problems sleeping.
• Body: headaches, body pains, stomach problems or skin rashes.

The CDC says a little stress is normal. But when it's long term, it can lead to worsening health problems. It also says managing stress daily can help keep you from developing long-term stress.

Source: CDC NIOSH, "Stress and Work" (cdc.gov/niosh/stress/about); captured Nov 2, 2026.

Which stress management techniques does the CDC suggest?

The CDC groups its tips under "take care of your mind." Here they are:

• Take breaks from news and social media.
• Make time to unwind: take deep breaths, stretch or meditate, keep a journal, or spend time outdoors.
• Practice gratitude daily. Write down specific things you're grateful for.
• Connect with others. Talk with people you trust about your concerns.

The CDC adds that everyone manages stress differently. You may need trial and error to find the mix that works for you.

Source: my own summary diagram of the CDC "Managing Stress" and NIMH "I'm So Stressed Out!" pages (cdc.gov, nimh.nih.gov). Made by Aid Hub; checked Nov 2, 2026.

What about your body?

The CDC also lists ways to "take care of your body":

• Sleep: go to bed and wake up at the same time each day. Adults need 7 or more hours a night.
• Move more: start small and build up to 2½ hours a week, such as 20 to 30 minutes a day.
• Eat healthy: fruits, vegetables, lean protein and whole grains.
• Limit alcohol, and avoid smoking, vaping and misusing drugs.

NIMH gives a similar list. It adds a sleep routine, less caffeine and challenging your negative and unhelpful thoughts.

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How can you fit these into a workday?

The CDC pages don't give a workday schedule, so these ideas are mine. They just apply the CDC's list to an office or shift:

• Take a few deep breaths before you open your email.
• Stand up and stretch between tasks.
• Spend part of your break outdoors if you can.
• Write down one thing you're grateful for before you leave.
• Check in with a coworker or friend you trust.

Pick one. A small habit you keep beats a long list you drop.

Source: CDC, "Managing Stress" (cdc.gov/mental-health/living-with); captured Nov 2, 2026.

Is it stress or anxiety?

NIMH says stress is usually a response to an outside cause, and it generally goes away once the situation is resolved. Anxiety is your reaction to stress. It can continue even when there's no current threat.

NIMH says you may be at risk for an anxiety disorder if your stress symptoms:

• interfere with your everyday life,
• cause you to avoid doing things, or
• seem to be always present.

When should you get help?

NIMH says to talk with a professional if you're struggling to cope, or if your symptoms won't go away. It names two main treatments for anxiety: talk therapy and medication. Many people benefit from a combination.

If cost is the worry, see our guide to affordable therapy without insurance. For related reading, try burnout symptoms and recovery, anxiety relief techniques and the sleep schedule plan.

Source: my own checklist, built on CDC and NIMH stress pages. Diagram made by Aid Hub.

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Frequently asked questions

What is the best way to manage stress at work?

There isn't one best way. The CDC says everyone manages stress differently, so you try a mix of healthy habits and keep the ones that help.

How much sleep do adults need?

The CDC says adults need 7 or more hours per night. It suggests going to bed and waking up at the same time each day.

Does exercise help with stress?

The CDC says staying physically healthy can improve your emotional well-being, and every little bit helps. It suggests building up to 2½ hours a week.

How do I know if it's stress or anxiety?

NIMH says stress generally goes away once the situation is resolved. Anxiety is a persistent feeling that doesn't go away and interferes with how you live.

When should I talk to a professional?

NIMH says to reach out if you're struggling to cope or your symptoms won't go away. In a crisis, call or text 988.

Sources

• CDC: Managing Stress. cdc.gov/mental-health/living-with/
• CDC NIOSH: Stress and Work. cdc.gov/niosh/stress/about/
• NIMH: I'm So Stressed Out! Fact Sheet. nimh.nih.gov/health/publications/so-stressed-out-fact-sheet

Reviewed against the linked pages on November 2, 2026. Guidance changes over time. This article is an editorial summary and interpretation, not medical advice.