I’ve recently started using some techniques and exercises for overcoming stress and anxiety at work. Things like positivity, meditation, mindfulness and yoga. These exercises have helped me with my part-time retail sales job. And they’ve completely changed my mentality in the workplace. Plus, they have been helping me with a serious problem I’ve ben facing: anxiety and stress.

Over the past few months I have been suffering from chronic anxiety and stress. I was previously having panic attacks. And at work I would often feel overwhelmed and stressed. My mental health has been having a big effect on my sales performance. And I was not enjoying my job.

Therefore, I decided to make one fundamental change to the way I was doing my job. Instead of going into work and feeling stress and anxious while trying to hit my sales target, I would flip the picture on its head. Now when I go to work, I use my job as an opportunity to practice positivity and other exercises for mental health, including meditation, mindfulness and yoga.

This has made a huge change both in my menta health and in my job. Today, when I go to work I focus entirely on being positive and feeling good at work. This has helped me to control my anxiety at work and to feel much less stressed.

Let me share with you the techniques and exercises that I have been using to stop feeling anxious at work. I hope they help you with your own work-related anxiety and stress. [READ: Meditation Techniques For Stress]

7  Ways I’m Overcoming Stress And Anxiety At Work 

1: Meditation to stop being overwhelmed

Meditation has always been my go-to for controlling my mental health. And as you may know, science has proven that meditation offers some seriously impressed mental health benefits.

Meditation is the simple practice of focusing the mind on one thing at a time, such as by focusing on the breath. This is immensely relaxing and can help with many of the problems we experience at work (stress and anxiety included).

Many people feel overwhelmed at work. With all the pressures and the contestant business, it can be hard not to get burnout. Whether you work in retail or in an office, or anyplace else, I’m sure there are times when you feel overwhelmed at work. And at those times, it is wise to give your mind a break.

One way to do this is by meditating. You can choose to meditate before work, after, or maybe during your lunch break. Either way, you will see big benefits from this, as BetterHelp states. It gives your mind an opportunity to let go and reset. This can do wonders if you’ve been suffering from work-related stress or anxiety [READ: Best meditation fo anxiety].

2: Mindfulness to give you a break

Do you experience temporary moments of being overwhelmed when you’re working? If so you will definitely benefit from practicing mindfulness in the workplace.

Mindfulness is similar to meditation and is essentially about focusing on one thing at a time. One of the benefits of mindfulness VS meditation is that is can be a lot quicker and you can do it while still getting on with work.

For instance, for me in my retail job I can choose to be mindful when putting out the sales tags. When I’m going through my pile of tags and putting them on the products, I will take ten minutes (while working) to really focus on what I am doing. I will be mindful of my breathing and of my body. This puts me back in touch with the present moment and helps to stop any thoughts I’ve been having. This can really help with workplace anxiety and stress because it helps to quiet the mind and it gets you living in the moment.

Scientific research has proven that there are many advantages of doing this.

3: Relax with a Mindful Lunch

Lunchtime is supposed to be the one time during the work day that we actually get to relax. But it can be just as stressful as work itself! Personally, I only get half an hour break. This means I have to rush to the food court and wolf down my food, which is obviously not helping me to relax.

That’s why from now on I am going to take a packed lunch and it eat mindfully at work. Mindful eating basically just means focusing the mind on the process of eating. There are big benefits of this and it does indeed help with stress and anxiety at work.

Instead of rushing to lunch, downing my food like a ravenous wolf, and then scrambling back to the shop on time, I will eat my lunch slowly and mindfully. That way I actually get to enjoy my lunch and it will help me to relax.

4: Yoga to relax physically

For people who work in an office and who spend all day sitting down, yoga can do wonders. As you may know there are serious health effects of sitting down working all day. One of those effects is the fact that sitting down all day can cause an increase in the symptoms of stress and anxiety. That’s why it’s a smart idea to practice a little yoga while at work (just some simple stretches you can do in your office chair or while walking about).

For me, as a retail sales associate, I a already moving constantly. Nevertheless, yoga is helping me with overcoming stress and anxiety at work. By consciously stretching I am tuning-in to my body and relaxing muscular tension. Just by doing some simple stretches we can reduce the physical side effects of stress and anxiety at work.

5 Body Language for positivity

One of the big exercises for me personally has been changing my body language in the workplace. This is incredibly helpful both for mental health and also for work itself, especially because I work in sales.

Body language has a big impact on our state of mind. By standing tall, smiling, holding the chin up, and walking confidently we can make ourselves feel much more positive. Not only does this help to project more confidence (which will help to further our careers) it also helps with overcoming stress and anxiety at work.

6: Positivity to stop thinking stressfully 

One thing we must all do is monitor our self talk and thoughts while working. It can be very easy to slip into a habit of negative thinking in the workplace. Mostly because of all the stress and pressure. But these negative thoughts can have a detrimental effect on both our mental health and on our careers.

The key thing here is to simply be aware of your thoughts. Are you thinking rationally and in a fair way? Are you dwelling on negatives? Are you allowing stressful thoughts to dominate your mind? If so, you might benefit by using some positivity thinking exercises.

7: Compassion for colleagues and customers

Compassion can do wonders in the workplace both for our careers and for our mental health. By being a compassionate colleague we help other people to get along with us. This is conducive to better workplace relationships, and is also conducive to relaxation because the more we get along with our colleagues the easier our work life is.

I’m personally practicing being a little more compassionate to both colleagues and to customers. I work in a mall in Downtown Hamilton, where there are many unfortunate people who are really struggling in life. So I make sure to go above and beyond to help them in any way I can. And in turn this helps me in numerous ways. Not least it simply makes me feel warm in my soul to help people. It also sets a good impression at work. And science has proven that there are some seriously big health benefits of being a compassionate person.


It is only natural to feel a degree of anxiety and stress in the workplace. With the constant business and the always-on mentality it can be hard to catch a break. The continual pressure wears down the mind and this can lead to a variety of health complications. Thankfully, there are countermeasures we can use for overcoming stress and anxiety at work.

The methods and techniques we have looked at above are a great place to start. I have personally started employing these exercises into my own work day. And they have made a big difference.

I hope you found this article helpful. Remember to subscribe and leave a comment.

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Written by Paul Harrison

Paul Harrison is a qualified meditation teacher and writer with more than 15 years experience in meditation and mindfulness. He studied meditation in Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University. Paul has helped thousands of people to discover their true potential through mindfulness, yoga and meditation.

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