Top 10 Stress-Relief Activities to Organize for Your Team During Stress Awareness Month

April is stress awareness month, so this is the perfect opportunity to focus on the importance of managing stress in all areas of life, particularly at work.

Workplace stress can have a significant impact on both productivity and mental health (1). Stress-relief activities can play a beneficial role in creating a supportive environment in which employees feel better equipped to deal with the daily pressures and demands of work. By prioritizing mental wellness and healthy stress management, you can improve individual well-being while cultivating a healthier, more productive workforce. 

This month can offer a valuable time to reassess how mental wellness is integrated into your workplace culture. To help, here are 10 stress-relief activities you can organize for your team to manage stress and improve overall well-being.

The Importance of Stress Management in the Workplace

Occupational stress is becoming an increasing concern in modern fast-paced work environments. Constant pressure, tight deadlines, and excessive workloads can take a major toll on employees’ mental health, which can ultimately impact the well-being and productivity of the entire workplace (2).

Stress at work can manifest itself in various ways, including irritability, burnout, and physical symptoms such as headaches, fatigue, or sleep disturbances (3, 4). Over time, chronic stress can lead to more severe mental health concerns, such as depression or anxiety disorders, which can affect both individual performance and overall quality of life (5).

Furthermore, stress and productivity are directly linked (1). When employees are stressed, their ability to focus, make decisions, and perform tasks often declines (6). This has the potential to lead to increased absenteeism, burnout, and disengagement – all of which reduce overall workplace productivity.

Benefits of Stress Relief Activities

Stress management activities can be a game-changer for combating its negative effects in the workplace. By offering employees effective ways to unwind and recharge, you can start to make your work culture healthier, happier, and more productive.

Some of the key benefits of engaging in stress relief activities at work include (7, 8, 9):

• Reduced burnout
• Better job satisfaction
• Increased collaboration
• Improved physical health
• Enhanced mental clarity and focus

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Creating a Stress Relief Plan for Your Team

Designing a stress relief plan for your workplace is one of the most proactive ways to support work mental health. These activities can range from simple stress management games and stress awareness tips to more involved stress relief exercises at work – all of which help provide employees with the necessary tools for managing stress healthily.

The type of plan you create will ultimately depend on the needs of your employees and your workplace culture. Conducting anonymous surveys or hosting open discussions can help you gain a better understanding of what types of activities your team would find most beneficial (10).

You should also keep in mind that in order for a stress relief plan to be effective, employees need to feel comfortable participating. Make sure to emphasize that all activities are voluntary and designed to be enjoyable and relaxing rather than mandatory.

Top 10 Stress-Relief Activities for Your Workplace

If you’re looking for ideas on how to improve mental health in the workplace, stress relief activities are a great starting point. Providing a variety of activities, exercises, and tips helps ensure there’s something for everyone. Not every option will resonate with every person, and that’s completely okay – the key is to find what works best for your team and work environment.

Whether it’s a moment of mindfulness or simply stepping away from screens, you should consider adding these stress awareness activities at work to create a healthier, more productive atmosphere where all employees feel valued and supported.

Guided Meditation or Mindfulness Sessions

Mindfulness and meditation are valuable for improving mental health at work by reducing stress, promoting relaxation, and helping reset the mind to work more efficiently (11). Depending on the needs of your workplace, you can either host in-person guided sessions or provide access to virtual mindfulness and meditation resources.

If you organize an in-person mindfulness session, here are some guidelines you should consider:

• Invite a certified mindfulness coach to lead the session and offer guidance
• Choose a quiet, comfortable space that’s free from any work-related distractions
• Schedule short 10-15 minute sessions during feasible breaks in the workday
• Encourage employees to participate at their own comfort level without pressure
• After the first few sessions, reflect as a group to discuss what went well, gather feedback, and figure out ways to improve future sessions

If you’re looking for virtual mindfulness and meditation resources to provide to your team at work, consider choosing the BetterMe app, your go-to destination for creating a happier, healthier you.

Read more: Elevate Workplace Culture with Engaging Wellness Challenges

Breathing Exercises

Breathing exercises are powerful tools for quickly calming feelings of anxiety or stress that can suddenly arise in high-pressure situations.

In particular, diaphragmatic breathing (which is also known as belly breathing) is one of the most effective techniques for relief and relaxation (12). It involves breathing deeply into your belly and allowing it to rise as you inhale and fall as you exhale, which helps promote a full exchange of oxygen.

To get started, here are some simple breathing exercises you can share with your team (13):

• Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds. Repeat this cycle several times until you feel calm.
• 4-7-8 Breathing: Inhale for 4 seconds, hold for 7 seconds, and exhale slowly for 8 seconds. Repeat this cycle several times until you feel calm.

Desk Yoga or Stretching Breaks

Stretching or even desk yoga can be particularly beneficial exercises for office workers, as they help relieve muscle tension and physical stress that can build up over time from long hours of sitting (14). Even a quick stretching session can help significantly reduce muscle stiffness and boost energy levels throughout the entire office.

Here are some simple desk stretches you can share with your team (15, 16):

• Neck Rolls: Gently roll your head from side to side to loosen up your neck.
• Shoulder Shrugs: Lift your shoulders up, hold for a moment, and then release them to lessen the stiffness in your shoulders and upper back.
• Seated Twists: While seated comfortably, twist your torso to each side to relieve tension in your back area.

Digital Detox Time

Taking breaks from digital devices is an important but often overlooked strategy for relieving occupational stress. Encourage your team to step away from their screens to reduce feelings of distress, limit eye strain, and minimize overall mental fatigue (17).

Here are some ideas for how to integrate a digital detox into the workplace:

• “No Screen” Times: Set aside specific periods during the day (e.g. lunch breaks, casual meetings) when everyone is encouraged to disconnect from all digital devices and be in the present moment.
• “Screen-Free” Zones: Choose certain areas of the office (e.g. break rooms, common areas) to be screen-free zones where employees can recharge and relax free from technology
• Outdoor Breaks: Suggest that employees step outside during their break for a walk or engage in other non-digital activities to refresh their minds and bodies.

Creative Workshops

If it suits your team, don’t hesitate to get creative in the workplace when it’s time for a mental health break. Artistic expression can be a great way to reduce feelings of stress and offer a creative outlet to unwind and reset, which can allow employees to return to work feeling refreshed, focused, and ready to be their most productive selves (18).

Some ideas for integrating creativity into the office include:

• Hire an art therapist or crafting instructor to host a creative workshop
• Encourage collaborative artistic projects to get everyone at work involved
• Provide a relaxed, comfortable environment that is free from judgment

How Smart Companies Reduce Workplace Stress (and Improve Retention).

Team Building Games

Some of the most fun stress relief activities for adults involve social bonding exercises and team building games. Taking breaks to engage with your team through these activities can help employees develop healthier coping mechanisms to manage stress and other work-related challenges (19).

Here are some fun team-building game ideas for the workplace:

• Problem-Solving Challenges: Split employees into teams and provide a work-related challenge for them to solve together within a set time frame.
• Office Scavenger Hunt: Create a list of items or clues hidden around the office for teams to find, encouraging teamwork and light competition.
• Co-Worker Bingo: Create bingo cards with fun facts about team members (e.g. “has traveled to Europe” or “owns a pet snake”) and see who can fill out their card first by finding the employees who match the descriptions.

Walking Meetings or Nature Walks

If the weather permits, taking your meetings outdoors or replacing traditional sit-down sessions with walking meetings can help relieve work stress. Fresh air and movement are both beneficial for improving mood and clearing mental fog, which enables employees to feel more relaxed and engaged while working (20).

Sometimes, simply going outdoors is enough to change your mood and help you feel less stressed (21). However, if you want to go a step further with walking meetings outdoors, here are some tips you should keep in mind:

• Choose quiet, scenic routes with minimal distractions and foot traffic.
• Keep groups small so everyone can contribute without feeling overwhelmed.
• Encourage informal, open discussions rather than following a strict agenda.
• Offer multiple optional walking breaks throughout the day, giving employees various opportunities to step away, reset, and recharge as required.

Healthy Snack and Hydration Breaks

Maintaining proper nutrition is essential for managing stress and sustaining energy levels throughout the workday (22). When employees are well-nourished and hydrated, they tend to be more focused, productive, and less prone to stress-related fatigue (23).

Providing healthy snacks and ensuring easy access to hydration can help contribute to a more balanced work environment that supports overall stress management. Here are some ideas to incorporate this strategy into your workplace:

• Stock the break room with a variety of easy-to-eat, nutritious snacks such as fresh fruits, vegetables, granola bars, hummus, and yogurt.
• Supply company water bottles and install water stations throughout the office to encourage hydration during the day.
• Host team lunches that offer healthy, wholesome options, which also doubles as an opportunity for team bonding.

Read more: Wellness Programs for Employees: Your Blueprint for a Healthier, Happier Team

Pet Therapy (Animal Visits)

Spending time with animals has been shown to significantly reduce stress and improve mood (24). If your environment is suitable, consider bringing a therapy animal into the workplace to offer employees an opportunity to recharge and destress through a calming, uplifting interaction with a pet.

Here’s how to arrange a pet therapy visit for your workplace:

• Work with a certified pet therapy organization that provides trained therapy animals to ensure a safe and effective experience for everyone involved.
• Choose a spacious, pet-friendly area for the visits, allowing employees to interact with the animals in a calm, hazard-free environment.
• Make it clear that participation is voluntary, so employees who enjoy interacting with animals can take part, while those who prefer not to can opt out.

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Interactive Stress Awareness Workshops

Educational workshops on stress management can help equip employees with valuable tools for effectively managing stress in the workplace (25). These sessions can include guided discussions and hands-on techniques that can be applied right away.

Here are some tips for organizing a successful stress awareness workshop:

• Invite mental health professionals to lead the workshop to ensure expert guidance and support.
• Offer personalized stress management tips that are tailored to your work environment and individual employee needs.
• Encourage open, honest communication in a non-judgmental space, allowing employees to feel comfortable sharing their experiences.
• Provide additional resources and materials to help employees continue learning and applying stress management techniques beyond the workshop.

To further support employee well-being, consider offering access to the BetterMe app, which provides resources and ongoing support for stress and mental health.

The Bottom Line

By offering a variety of stress relief activities for adults in your workplace, you can create an environment in which employees feel valued and supported. It’s important to keep in mind that every workplace is unique, so make sure to experiment with different activities until you find what resonates best with your team.

For more resources on stress management and mental health, make sure to check out the BetterMe app for guidance, tips, tutorials, and support for your journey to a better you.