If you’ve ever found yourself sitting at your desk with your heart racing, shoulders tense, and mind buzzing with a thousand tasks, you’re not alone in feeling the impact of workplace stress.
Written by Sophro McGrath, Sophrologist at BeSophro
I know how quickly it can build. The pace of the corporate world is faster than ever, and many of us feel the constant need to perform, excel, and be available at all times. This pressure can leave you feeling drained, tense, and disconnected from yourself, even outside of work hours.
Over the years, I’ve worked with people from all kinds of industries, from tech companies like Google France to financial institutions like Société Générale , and I’ve seen the toll that unrelenting workplace pressure can take.
The good news is that stress doesn’t have to run your day. With the right tools, you can respond differently, protect your wellbeing, and even find moments of calm in the middle of busy work environments.
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Why stress at work feels overwhelming
Workplace stress isn’t just about the workload itself. It’s about the constant mental “on” switch, juggling deadlines, navigating office politics, switching between tasks, and responding to messages the moment they arrive.
Add in the physical strain of long hours, skipping breaks, or eating lunch at your computer, and your body and mind never get the chance to reset.
When this becomes the norm, it’s not unusual to experience sleep problems, headaches, muscle tension, digestive issues, or even a loss of motivation and confidence.
Stress also affects your concentration, making it harder to think clearly or make good decisions , which can, ironically, add to the pressure you feel.
How I discovered the importance of workplace wellbeing
Before becoming a Sophrologist, I spent years in high-pressure corporate environments.
I know first-hand the feeling of being “always on” and the toll it can take when you don’t have healthy strategies to manage it.
That experience shaped the way I now work with my clients; blending practical stress management tools with an understanding of the unique demands of modern working life.
Today, I help employees at all levels create space in their day to pause, reconnect, and manage stress in a way that feels realistic and sustainable.
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How Sophrology can help you manage work-related stress
For those who haven’t come across it before, Sophrology is a mind-body practice created in the 1960s by neuropsychiatrist Alfonso Caycedo. It’s a gentle blend of relaxation, breathing exercises, visualisation, and light movement that helps you rebalance and recharge.
I love Sophrology because it’s accessible. You don’t need to change into sportswear or block out an hour in your calendar, even five to ten minutes can make a difference.
And it’s not just about relaxation; regular practice builds resilience, helping you respond more calmly to challenges and recover more quickly from stressful situations.
In France and Switzerland, some health insurers even cover Sophrology because of its proven benefits for stress and wellbeing. More and more workplaces are also recognising its value, offering sessions to help employees improve focus, prevent burnout, and maintain their mental health.
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Three steps to reduce stress at work
When I work with individuals on managing work-related stress, we often start with these three steps:
1. Understand your stress response
Not all stress is bad. In fact, short bursts can help us perform when it matters. But when stress becomes chronic, it affects your body, mind, and mood. Understanding how your body reacts, whether that’s tense shoulders, shallow breathing, or racing thoughts, is the first step in taking control.
By noticing these signals early, you can use simple tools to stop stress from escalating.
2. Create small, healthy boundaries
It’s easy to tell ourselves we’ll take a break “later,” but without boundaries, stress tends to take over. Even small shifts can make a difference: stepping away from your desk for lunch, turning off notifications for 15 minutes to focus on a task, or having a short breathing break between meetings.
I often encourage clients to develop a few quick “reset” strategies they can use discreetly at work. These help you release tension without needing a quiet room or special equipment.
3. Practise short, regular exercises
The beauty of Sophrology is that you can practise it anywhere. A short daily routine of breathing, movement, and guided relaxation can lower tension and help you think more clearly. Over time, this consistent practice makes it easier to stay centred in busy situations.
One of my favourite workday exercises involves closing your eyes for a moment, taking three slow, deep breaths, and on each exhale imagining you’re releasing the stress of the morning. Then, gently stretch your neck and shoulders before opening your eyes again. It’s simple but surprisingly effective.
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The benefits of Sophrology at work
When you integrate Sophrology into your working day, the changes can be felt quickly.
Many of my clients notice:
- Greater ability to relax, even in busy environments
- Better sleep, which improves energy and focus
- Less muscle tension and fewer stress-related aches
- Clearer thinking and better concentration
- More confidence when speaking in meetings or handling challenges
- A stronger sense of work-life balance
The long-term benefit is resilience; the ability to face challenges without becoming overwhelmed. This means you’re not only coping better but also enjoying work more.
Where to start
If you’d like to try Sophrology for yourself, you can begin with a simple 10-minute guided practice designed to release tension and help you reset during or after the workday. You can find a free stress relief session in the BeSophro app here.
Starting small is key. Even one short practice a day can begin to shift how you feel at work. With regular use, Sophrology becomes a tool you can rely on, helping you stay calm, focused, and in control, no matter how busy your day gets.
Note: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional for medical concerns.
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