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Work-related stress after COVID-19: Coping techniques

Updated: Jul 27, 2023

Key Points

  1. Embrace mindfulness and relaxation techniques: Incorporate practices such as meditation, deep breathing exercises, and progressive muscle relaxation to help manage stress and maintain mental well-being.

  2. Prioritize time management and goal-setting: Effectively manage workloads by prioritizing tasks, setting realistic goals, and using productivity techniques to reduce stress.

  3. Foster social connections and support: Re-establish and maintain relationships with colleagues, engage in workplace social activities, and seek or offer support to create a supportive network that helps alleviate stress.

  4. Cultivate resilience and a growth mindset: Focus on strengths, learn from past experiences, and view challenges as opportunities for growth and learning to better manage stress and adapt to adversity.

  5. Set boundaries and maintain work-life balance: Establish clear boundaries between personal and professional life, create dedicated workspaces, and allocate time for relaxation and self-care to prevent burnout and promote overall well-being.

A minimalist and abstract image of a busy office with desks and chairs tilted at different angles. Bright, bold colors such as orange and yellow convey energy and movement, reinforces the central message. The image includes visual elements that represent the different strategies outlined in the article, such as a small yoga mat and a potted plant to represent mindfulness and biophilic design, and a clock with flexible hands to represent flexible work arrangements. This image prompts the need for comprehensive strategies to manage workplace stress in the post-pandemic world.


The COVID-19 pandemic has left an indelible mark on the world, reshaping how we work, live, and interact with one another. Even as the pandemic wanes, its impact persists, and the return to the workplace has brought new challenges, including heightened work-related stress. Successfully navigating this new terrain requires a fresh approach to coping with stress, one that acknowledges the unique conditions of the post-pandemic era. In this article, we explore coping techniques to help employees manage work-related stress and maintain mental well-being in the new era of work.

Mindfulness Practices

Mindfulness, the practice of focusing on the present moment without judgment, has gained significant traction in recent years for its ability to alleviate stress and improve mental well-being. Incorporating mindfulness practices such as meditation, deep breathing exercises, or body scans into your daily routine can help you develop a greater awareness of your thoughts and emotions, allowing you to better cope with stress and cultivate a sense of inner calm.

Time Management and Prioritization

Effective time management is a crucial tool in combating work-related stress. By prioritizing tasks and setting realistic goals, you can alleviate the pressure that comes with an overwhelming workload. Consider using productivity techniques such as the Pomodoro Technique, which involves breaking your work into manageable intervals, or the Eisenhower Matrix, which helps you categorize tasks based on urgency and importance.

Physical Activity and Movement

Physical activity is a well-documented stress-reliever, releasing endorphins that help improve mood and counteract stress. Incorporating regular exercise into your routine can help manage stress and improve overall well-being. Additionally, make a conscious effort to take breaks and move throughout the day, whether it's a short walk, stretching, or engaging in desk-based exercises.

Maintain Social Connections

Strong social connections are essential for mental health and stress management. In the post-pandemic workplace, it's crucial to re-establish and maintain relationships with colleagues, both in-person and virtually. Make an effort to engage in conversations, attend team-building events, or participate in workplace social activities to foster a supportive network that can help alleviate stress.

Develop a Resilient Mindset

Resilience, the ability to adapt and bounce back from adversity, is a key factor in managing stress. Cultivate a resilient mindset by focusing on your strengths, learning from past experiences, and maintaining a problem-solving attitude. When faced with challenges, remind yourself of your accomplishments and abilities, and view setbacks as opportunities for growth rather than failures.

Embrace a Growth Mindset

A growth mindset, as opposed to a fixed mindset, is the belief that abilities and intelligence can be developed through hard work and dedication. By adopting a growth mindset, you can reframe challenges as opportunities to learn and improve, reducing the stress associated with perceived failures or setbacks. Embrace feedback, learn from mistakes, and view obstacles as chances to grow.

Practice Gratitude

Focusing on the positive aspects of your life and expressing gratitude can have a significant impact on your mental well-being. Keep a gratitude journal, share your appreciation with others, or simply reflect on the things you're grateful for each day. By focusing on the positives, you can counterbalance the stress and negativity that may arise in the workplace.

Set Boundaries

In the age of remote and hybrid work, it's more important than ever to establish clear boundaries between your personal and professional life. Set specific work hours, create a dedicated workspace, and avoid checking emails or engaging in work-related tasks during your personal time. By maintaining these boundaries, you can prevent burnout and ensure you have the time and energy to recharge and care for your mental well-being.

Seek and Offer Support

Don't hesitate to seek support from colleagues, friends, family, or professional counselors when faced with overwhelming stress. Sharing your experiences and discussing your concerns can help alleviate tension and provide valuable insights into potential coping strategies. Equally important is offering support to others; creating a culture of empathy and understanding in the workplace can help reduce the stigma around discussing stress and mental health challenges.

Engage in Relaxation Techniques

Incorporating relaxation techniques into your daily routine can help you manage stress more effectively. Consider trying progressive muscle relaxation, guided imagery, or deep breathing exercises to help calm your mind and body. By dedicating time to relax and unwind, you can mitigate the impact of work-related stress on your overall well-being.

In conclusion, the post-pandemic workplace presents unique challenges for managing work-related stress. By adopting and refining coping techniques such as mindfulness, time management, physical activity, social connections, cultivating resilience, embracing a growth mindset, practicing gratitude, setting boundaries, seeking and offering support, and engaging in relaxation techniques, employees can effectively manage stress and maintain mental well-being in this new era of work.


Employers, too, play a critical role in fostering a work environment that supports and encourages these coping strategies. By providing resources, creating opportunities for social connection, offering flexible work arrangements, and promoting open dialogue about stress and mental health, organizations can help their employees thrive in the face of adversity and contribute to the development of a resilient and healthy workforce for the future.


Are you having challenges recovering from the emotional effects of the pandemic?

Explore your wellness with the Post-Pandemic Recovery Workbook. This workbook is designed by professionals utilizing the best of the clinical literature on self-improvement to assist you in achieving your wellness goals.


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