How Working Women Can Manage Stress at Work More Effectively

June 15, 2026 1:00 pm

Sending emails late at night? Coming up with ideas for new projects in the early hours? Making packed lunches in the morning? In today’s modern world, forget working 9-5 – most of us are available 24/7…

The growing pressure on career women means it’s more important than ever to manage stress at work and find ways to balance deadlines, caregiving, emotional load and personal responsibilities.

Over time, this constant barrage of demands can lead to chronic stress and left unchecked we can feel exhausted, depleted and possibly suffer burnout.

The good news is, the earlier you notice the signs of stress, the sooner you can introduce effective stress management strategies – and it’s never too late to start. Check out our Thrive Journey guide to recognising and learning how to deal with stress at work.

Burnout in Women: Signs of Burnout at Work and Chronic Stress Symptoms

Every day we are faced with stressful situations – running late, delivering a presentation, coping with an argumentative client… But we take a breath, deal with it and try to let it go, easing our way back into a relaxed state.

But if these stressors build up and we don’t give ourselves enough opportunity to rest and reset, then we can find ourselves constantly on edge and operating from a state of fight and flight (in our sympathetic nervous system). In this state we risk becoming overwhelmed with chronic stress symptoms.

For women, burnout is often compounded by a “second shift” of caregiving responsibilities and societal expectations. According to a 2024 report by Roy Morgan, Australian women do 22.3 hours of unpaid domestic work per week compared to men’s 15.3. (1)

And burnout in women is a very real risk. In fact, burnout has been recognised by the World Health Organization as an occupational phenomenon. (2)

One of the first burnout symptoms is when we feel emotional exhaustion. This is often combined with constant fatigue, brain fog, anxiety and irritability, we find it difficult to switch off from work and are emotionally drained and disconnected.

Many women push past these signs of burnout at work because there is pressure to keep performing, so we might take a temporary break and then continue to push through. We end up normalising stress and exhaustion against a backdrop of multitasking and holding a massive emotional load.

How to Deal with Stress at Work Using Practical Stress Management Techniques

When anxiety levels begin to rise, it is easy to get caught up in a stress cycle. One of the best things you can do is to firstly recognise you are feeling stressed. Switch your focus from your head and into your body. Try the techniques below for mind and body awareness. It’s also important to pause. Remind yourself this is a temporary state and use our simple and fast ways to shift yourself out of a stress state.

TECHNIQUE #1 – The Exhaled Breath

Focusing on the breath is a great starting point. When stressed or overwhelmed, we tend to hold our breath or take short, shallow breaths.

So, reverse this by taking a long, slow exhale. Part your lips slightly and feel yourself releasing any tension and tightness with your out-breath.

Breathing out is an instant de-fuser – sending a signal to your mind and body to activate the relaxation response.

TECHNIQUE #2 – Counted Breath

You may like to count the breath, for example repeat in your mind: I am breathing in: 1,2,3,4, I am breathing out: 1, 2, 3, 4, 5, 6… try to extend your exhalation until it is at least twice as long as your inhale.

TECHNIQUE #3 – Focus Reset

You can focus just on the breath or combine it with a mindfulness practice such as the 3:3:3 technique. This is where you name three things you can see, three sounds you can hear and three parts of your body. This is a simple and effective way to reframe your thoughts and encourage a sense of feeling calm and grounded.

Recent meta-analysis findings highlight that breathwork significantly reduces self-reported stress, anxiety and depressive symptoms and can aid burn-out, particularly through slow-paced breathing techniques. (4)

There are a number of soothing pranayama (breathing) techniques to help calm your mind and have you feel grounded. Practices such as Nadi Sodhana (alternate nostril breathing) helps to balance a busy mind and Ujjayi, (ocean breath) is a great way to enjoy a mindful pause between meetings.

Other techniques include movement and stretch breaks – our Thrive Journey wellbeing practices such as our live classes which are designed to be easily integrated into your working day. You might like to attend an early morning class to set you up for the day, a lunchtime session or a restorative or gentle yoga practice before bed. There are also On Demand sessions you can do whenever suits your schedule.

Remember it is better to ask for support early than to wait until you are feeling completely exhausted and depleted.

Work Life Balance and the Best Stress Relief Techniques for Women

The truth is there is no such thing as work life balance, we can move towards a more balanced state, but the nature of balance means that it is rarely completely stable!

So, avoid striving for perfection – as this will just create more pressure. Cut yourself some slack and lower your expectations – be kind to yourself and focus on what you have done, rather than what you haven’t.

Be flexible and adaptable and you will find that you become more self-aware and self-compassionate.

It’s also important to focus on the foundations of health – ensure you are getting enough exercise, good quality sleep and rest, making time for family and friends and pursuing your passions.

The best stress management techniques are ones which are sustainable and easy to maintain in everyday life, so bring in short daily rituals – a ten-minute nature walk, journalling before bed – value the art of slowing down rather than speeding up!

Qigong has also been shown to be a helpful stress relief technique (5) as it combines relaxation, breathing, movement and meditation to restore balance and reduce stress.

Conclusion

Being aware of when you are feeling stressed is the first step to managing stress. Taking time out to check in with how you are physically, energetically, emotionally and mentally – in a way that is non-judgmental is key. And making sure you prioritise mental health at work, emotional health and self-care.

Aim to have a few go-to and easy practices to manage stress at work, such as mindful breathing between meetings, or counting out your exhale before checking emails – all these things add up to help you to stay calm and centered.

Burnout recovery happens through small consistent habits, not complicated and difficult commitments. At Thrive Journey we offer easy and practical ways to access stress management for working women that are manageable, supportive – and fun.

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