If you’re a high-performer, you know the pressure to deliver never really stops – whether it’s crushing deadlines, constant meetings, or juggling multiple projects. But here’s the truth: without managing your stress, performance suffers.
That’s why today I’m sharing practical, science-backed stress management techniques that you can easily weave into your busy schedule.
1. Master the Mini-Break
Many high-performers underestimate the power of short breaks. A 5-minute pause between tasks – to stretch, sip water, or step outside — can do wonders for your focus and calm your nervous system.
For an even more structured approach, try my favourite Pomodoro Technique: work in focused 25-minute sprints, followed by a 5-minute break. After four cycles, take a longer 20-30 minute break. It boosts productivity while preventing burnout – and you’ll be amazed at how much more you get done with less stress.
2. Practice Box Breathing
Stressful day? Just breathe – but do it intentionally. Box breathing (inhale for 4 counts, hold for 4, exhale for 4, hold for 4) is a powerful technique that lowers cortisol and helps clear mental clutter.
Check out my post and video where I talk about techniques to boost your mood in 5 minutes, guided box breathing is included.
👉 Watch here
3. Get Moving (Even at Your Desk)
Physical movement melts away tension. Simple desk-friendly exercises like shoulder rolls, seated twists, and neck stretches can bring immediate relief.
🎉 Bonus: Download my free Desk-Friendly Exercises Poster to keep these moves at your fingertips! Perfect for those packed workdays when you can’t leave your desk. Read until the end to find it.
4. Set Boundaries with Tech
Constant pings, emails, and notifications can overload your brain. Designate tech-free time blocks in your day to work deeply or simply recharge. Even 30 distraction-free minutes can dramatically lower your stress and improve focus.
5. Reframe Stress as Fuel
What if stress wasn’t the enemy? Research shows that shifting how we think about stress can change its impact. Instead of fearing stress, see it as your body’s way of helping you rise to challenges. Embrace it, breathe through it, and channel that energy into productive action.
As the saying goes, “Pain is inevitable, suffering is optional.” When I feel overwhelmed or buried under deadlines, it’s easy to slip into frustration or anxiety. But I remind myself that stress means I care about what I’m doing. By pausing, taking a deep breath, and reframing the pressure as a signal of passion – not just a burden – I can shift my mindset. It doesn’t erase the challenge, but it helps me use that energy to move forward with more purpose and less resistance.
This approach is supported by research from Crum, Salovey, and Achor (2013), which found that individuals who perceive stress as enhancing experience better health and performance outcomes compared to those who view stress as debilitating. You can read more about their findings here: Rethinking Stress: The Role of Mindsets in Determining the Stress Response.
Grab my Desk-Friendly Exercises Poster – a handy guide with quick movements you can do at your desk to release tension and stay energized.
How do you manage stress during busy days? Share your favorite tips in the comments or DM me on Instagram — I’d love to hear your go-to strategies!
