Deal with Stress in the Workplace: Release Pressure and Rediscover Calm

Workplace stress can follow you beyond the end of a shift: a conversation keeps replaying, tomorrow’s workload feels close, or you find yourself answering one more message when you meant to rest. Start with one small pause and one practical change. You do not have to solve the whole working week tonight.

When the working day stays with you

Perhaps several tasks arrive at once. Someone speaks abruptly, a deadline moves, or you finish a demanding day with the feeling that you should have done more. Even after leaving work, part of you may still be preparing an answer.

It helps to distinguish what needs action from what needs space. An unclear deadline may need a conversation. A difficult exchange may need support or a boundary. The tension you carry afterwards may benefit from a quiet period without another demand.

Workplace conditions matter. The Health and Safety Executive’s guidance on work-related stress identifies demands, control, support, relationships, role and change as important areas of work design. Personal relaxation can be useful, but it does not resolve an unsafe workload or unacceptable behaviour on its own.

A small pause when pressure rises

Try this during a suitable break, somewhere you can pause safely. Keep your eyes open and remain aware of your surroundings.

1. Notice what is happening. Name the immediate pressure in ordinary words: “Several things have arrived at once,” or “That conversation has stayed with me.”
2. Let one breath pass naturally. Feel the support beneath your feet or your chair. There is no need to force a deep breath or make yourself feel different.
3. Separate the next action from the whole problem. Choose one manageable step: clarify a deadline, ask which job comes first, or arrange a conversation about support.
4. Give yourself a moment before responding. Where circumstances allow, read a message once more before replying or take a short pause before continuing a difficult exchange.

This is a brief everyday practice, not a hypnosis exercise to use while working. If your role involves driving, machinery or safety-critical tasks, wait until you have stopped safely and are free to take a break.

When the workload is too much

Imagine three urgent requests arriving while you are already working on something important. The temptation may be to promise everything immediately. Instead, make the conflict visible: “I am working on this deadline. Which of these needs to take priority?”

If excessive demands keep returning, consider discussing the pattern with a manager, occupational health service, employee assistance programme or union representative, where available. Bring a few concrete examples and explain what support or change would help.

If the person you would normally approach is part of the difficulty, look for another appropriate route in your organisation. You deserve to have concerns heard without turning every problem into a personal test of resilience.

Handling difficult conversations and leaving work behind

An abrupt tone can leave you preparing a defence long after the conversation has ended. When possible, return to what needs resolving: “I want to understand the request. Can we go through what is needed?” If the exchange becomes disrespectful, an appropriate boundary or support from someone else may be needed.

At the end of the day, try a short closing routine: note any unfinished task, record its next action, then put the note away. Follow it with something that belongs to your time outside work—a meal, a walk, music or a conversation that is about something else.

Where your role allows, agree when work messages need an answer and when you are off duty. The American Psychological Association’s guidance on coping with stress at work discusses boundaries, recovery time and seeking support.

For related ideas, read How to Build Confidence at Work, One Conversation at a Time and Sunday Night Anxiety Before Work.

Further help and practical tips

These resources offer information about workplace stress and ways to seek support. They are useful alongside everyday relaxation and practical changes at work.

UK organisations

• NHS Every Mind Matters: work-related stress — information, practical suggestions and guidance on seeking further help.
• Health and Safety Executive: stress and mental health at work — resources for workers and employers on recognising and addressing workplace causes of stress.

US organisations

• American Psychological Association: coping with stress at work — practical guidance on work pressures, recovery, boundaries and support.
• CDC / National Institute for Occupational Safety and Health: stress and work — information about job stress and the importance of working conditions.

If stress is persistently affecting your sleep, health or everyday life, speak with a qualified healthcare professional. Relaxation recordings offer optional wellbeing support and do not replace an individual assessment, treatment or changes needed in the workplace.

Listen to Deal with Stress in the Workplace

Deal with Stress in the Workplace is a 36-minute 30-second guided hypnosis recording, combining Theo’s gentle narration with softly mixed Mystic Dawn (Theta) music.

The session offers a separate period for settling, releasing tension and exploring a calmer response to everyday work pressures. Listen while resting, away from work tasks, with time afterwards to become fully alert.

Explore our Letting Go Hypnosis YouTube channel for full guided recordings.

Explore downloadable recordings

Visit the Letting Go Hypnosis shop to explore the currently available MP3 recordings and bundles. Individual paid recordings are £6.95, with one payment and no subscription.

Explore the app and related recordings

Explore the Letting Go Hypnosis Android app on Google Play for listening on your phone.

If speaking in meetings is part of the pressure, read Public Speaking Confidence: Speak Calmly in Small and Large Groups. If self-doubt is making work harder, explore How to Handle Imposter Syndrome and Trust Your Ability.

New to guided hypnosis? Read What Is Hypnosis?

Listen safely

Never listen while driving, operating machinery or doing anything requiring your attention. Choose somewhere safe to sit or lie down and rest. You remain free to move, open your eyes or stop at any time. If uncomfortable, stop and reconnect with your surroundings. Become fully alert before returning to activities.

This recording supports general wellbeing and does not replace professional medical or mental health care. Individual experiences vary.

Narration and music credits

Narration: Theo, created using ElevenLabs AI voice technology for Letting Go Hypnosis.

Music: Mystic Dawn (Theta) composed by Christopher Lloyd Clarke, licensed by Enlightened Audio.

Letting Go Hypnosis is a trading name of Letting Go Labs Ltd.