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Stress management techniques from those in high-pressure jobs
Written byLiz Connor
Reviewed byHeeral Patel
Thanks to smartphones and the 24/7 news cycle, stress can feel like an unavoidable part of modern life. But professionals in the country's most demanding jobs have discovered techniques to manage it
Summary
1Step outside after a Zoom
“I make a rule of stepping outside for some fresh air after every meeting, which helps to break up the mental pressure...”
2Set non-negotiable unplugged time
“I stick to screen-free hours, which means no checking emails in bed, no work notifications during meals and no laptop after..."
3Swap one treadmill for another
“I’ve found that having a regular gym routine is so important for my mental wellbeing. It helps burn off excess energy from a busy day...”
None of us are strangers to stress. Whether it’s a diary jam-packed with meetings, a busy social schedule or watching your inbox precariously pile up, work and life-related pressures can quickly push us to boiling point.
In fact, research from the Mental Health Foundation shows that 74% of adults have felt so swamped in the past year that they struggled to cope, while one in nine of us feel stressed every single day.
In our hyper-connected world, it’s impossible to avoid stress entirely, but the good news is that we can learn to manage it effectively before burnout takes hold.
To help you make healthy changes, H&B spoke to five busy professionals in different industries about their personal stress-busting toolkits – the strategies that keep them cool, calm and collected when the pressure ramps up.
‘Step outside after every Zoom meeting,’ says lawyer Joanna Smykowski
Working at a law firm means long, unsociable hours coupled with high-pressure decision-making, so for Custody X Change attorney Joanna, managing stress is all about taking a preventative approach. “I’ve seen burnout sneak up on others in my field, which is why I take stress management seriously,” she says. “For me, it’s about small, consistent habits rather than waiting until everything starts to feel out of control.”
One of her go-to stress relievers? Taking micro breathers. “It doesn’t have to be a full yoga session at the gym. I make a rule of stepping outside for some fresh air after every Zoom meeting, which helps to break up the mental pressure. Stretching after a long day makes a big difference too, as stress sits in the body. If I don’t move, I really feel it builds up.”
What we learned: When you’re racing against a deadline at work, it’s easy to lose track of time and spend hours glued to your computer screen. Setting rules for regular breaks – even for just a few minutes – can help you to recharge.
‘Set non-negotiable unplugged time,’ says marketing manager Loris Petro
The always-on nature of digital marketing – and the fact that most of us have access to a smartphone 24/7 – makes it hard to truly disconnect from work. “Social media never sleeps, trends shift overnight and notifications flood in at all hours,” says Loris, a marketing manager at Kratom Earth. “It’s tough to step away when there’s that nagging feeling that something might be underperforming or a competitor might be pulling ahead.”
To combat burnout, Loris utilises handy digital wellbeing features that can set scrolling limits outside of work. “I stick to screen-free hours, which means no checking emails in bed, no work notifications during meals and no laptop after a certain time,” he explains. “It takes discipline, but it really helps. Clients have adapted to the idea that responses come within business hours, and it’s prevented work from taking over my downtime.”
What we learned: Most iPhone and Android phones come with features to help you limit scrolling time. Setting clear boundaries with screen-free evenings is a simple but powerful way to detox from stressful work updates and nagging notifications.
‘Swap one treadmill for another,’ says senior law associate Kash Dosanjh
Working in a fast-paced industry like law can be non-stop, with few moments to stop for a breather. But for Kash, senior law associate at Wright Hassle, one of the best ways to manage stress is by swapping one treadmill for another.
“I’ve found that having a regular gym routine is so important for my mental wellbeing,” he explains. “It helps burn off excess energy from a busy day and gives me a much-needed endorphin boost that carries me through to the evening.”
What we learned: Whether you’re a fan of Pilates or lifting weights, exercise floods the body with stress-busting hormones, helping you to stay focused without relying on the office coffee machine for energy. Try to stick to the NHS-recommended 180 minutes of weekly exercise1 to reap the benefits.
‘Slow mornings set the tone for the day,’ says psychologist Dr Sarah Jane Khalid
“As a psychologist who works in a busy clinic, I’m often in contact with clients who are dealing with significant mental health issues, trauma and emotional distress,” says Doctify-rated psychologist Dr Khalid. “Hearing these stories, while also trying to support and regulate people’s nervous systems, can be emotionally draining.”
To combat feelings of stress, Dr Khalid starts her day with a mindful routine that helps her ease into the day. “I like to focus on the ‘three Ms’ – movement, meditation and mindset,” she explains. “I’ll do a short strength training session most mornings, followed by a round of Vedic meditation – a mindfulness technique that involves repeating a mantra silently. I’m also a fan of gratitude and affirmation work.”
What we learned: By kicking off the day with grounding practices, you can set yourself up for a calm, focused day.
‘Prioritise and prep,’ says head chef Billy Shea
“Running a busy kitchen is a bit like captaining a ship – if you panic, you sink,” says Billy, owner of seafood and oyster bar Lot 14 in Essex. “Over the years, I’ve picked up a few tricks to keep my head above water.
“I’ve found that stress levels tend to drop when you’re ahead of the game,” he notes. “A well-prepped kitchen is a happy kitchen, and the same goes for life outside of it. Plan ahead, know your priorities and don’t let the small stuff steal your focus.”
When he’s hit with an influx of diners, Billy says that stress is an unavoidable part of the job. “You’ve got to learn to laugh through it,” he assures. “If something goes wrong, fix it, learn from it and move on. And if all else fails – oysters and a cold pint usually do the trick.”
What we learned: Stress thrives on chaos, but a little prep goes a long way. Whether it’s packing your bag the night before or filing your tax return early, getting ahead on niggling tasks can help keep mental pressure from escalating. And when the inevitable chaos strikes, a sense of humour is arguably the ultimate stress-buster.
The final say
Stress can easily make us anxious and irritable, but as our interviewees prove, a few strategic stress relievers can help restore calm and peace in your busy life.
By planning ahead, taking digital detoxes and prioritising micro moments of rest, you can find quick relief from stress and stop the day’s irritations from taking over.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. NHS. Physical activity guidelines for adults aged 19 to 64 [Internet]. NHS. 2024. Available from: https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/
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