Starting a new job can feel overwhelming. Stress is a normal part of work life, but it doesn’t have to control you. Here are 10 practical tips to help reduce stress.

Talk to Someone You Trust

Sharing your concerns with someone can help lighten the load. Whether it’s a friend, family member, coworker, job coach, or mentor—talking it out often brings clarity and comfort. If appropriate, you can also talk to your supervisor or HR for support.

Set Boundaries with Your Time and Energy

It’s important to protect your well-being. Boundaries help you recharge and prevent burnout. It’s ok to say “no” when your plate is full.

Use Your Breaks Wisely

Breaks aren’t just time off—they’re opportunities to reset. Eat a snack, take a short walk, breathe deeply, or simply rest. Avoid spending every break on your phone; doing something different from work helps your brain truly rest.

Stay Nourished and Hydrated

Skipping meals or not drinking enough water can drain your energy and mood. Bring a reusable water bottle and healthy snacks to work. Simple habits like eating healthy food regularly and staying hydrated can improve how you feel throughout the day.

Get Organized

Stress often grows when things feel chaotic. Use a daily planner, app, or simple checklist to stay on top of tasks. Prepare your clothes, meals, and essentials the night before. Plan extra travel time to avoid the stress of running late.

Create a Calm Space

Even in a busy workplace, small personal touches can create a sense of peace. Keep a photo of a loved one, a vacation snapshot, or an inspirational quote nearby. These reminders can help you stay centered during tough moments.

Join Social or Wellness Activities

Workplace groups—like book clubs, walking teams, or lunch groups—can help you feel more connected and supported. Positive social interactions reduce stress and remind you that you’re not alone.

Move Your Body

Physical movement—even five minutes of stretching or walking—can release tension and boost your mood. If your job is physically demanding, use breaks to rest. If it’s sedentary, find short ways to move and stretch during the day.

Celebrate Small Wins

Progress is progress. Give yourself credit for what you accomplish each day, even if it’s just finishing a difficult task or staying calm in a tough moment.

Reach Out for Professional Support

If stress becomes overwhelming, it’s okay to ask for help. Many employers offer Employee Assistance Programs (EAPs), and community mental health services can provide support. Talking to a counselor or therapist can make a real difference.

Workplace stress is common—but manageable. These tips won’t eliminate every challenge, but they can help you build routines that support your mental health and help you feel more in control.