5 Stress Busters & Mini-Challenges You Should Consider Trying Today

These days when everyone is anxious about the COVID-19 pandemic, uncertain about the job situation, the economy, and other events, it is easy to feel stressed, and that is why any form of instant stress-relief is welcome.

Employers know how stress can cause several unpleasant health hazards like anxiety, depression and fatigue. There are a lot of stress busters and mini-challenges that can help cope with stress, reduce blood pressure, ease nerves, and are generally just necessary for employee well-being. 

If you are looking for ways to help your employees knock down stress, here are 5 stress busters and mini-challenges to try.

1. Journal 

One great way to start de-stressing is to begin tracking your emotions and writing them down. Research has shown that journaling can be a great way to tackle and prioritise the fears, worries, problems, or conflicts that you face. If you are the type that can journal daily, you can easily track triggers and find ways to control how you respond to those triggers. It also offers a chance to zone in on a particular thought or worry, which keeps you from going down a spiral of anxious thoughts and concerns.

Stress Buster Challenge: Purchase a journal today and commit to writing weekly every day or once weekly.

2. Turn on Music

As we all know, listening to music is a great way to get in a good mood. Science has shown that our bodies positively react to music, as a result of how much impact it has on our emotions. An interesting research from the University of Nevada, Reno has shown that around 60 beats per minute can cause the brain waves to synchronise with the alpha waves from the beat. These are the brain waves that appear when we are relaxed and conscious. Researchers from Stanford University also found that music can alter brain functioning similar to medication.

Stress Buster Challenge: Get your favourite songs on your phone or download music apps like Spotify or Apple Music that you can plug on to while at work or resting at home.

3. Recharge

Sometimes, all we need to bust stress is simply going back to basic; getting enough sleep and eating well. You can consider taking a holiday or a mental health day as a way of resetting your mind and body. This can be very helpful after a stressful situation at work, or through a life issue such as losing a loved one or a serious illness. Taking time to recharge physically and mentally regularly is important to get your creative juice flowing again.

Stress Buster Challenge: Find out ways to include some recharge time into your week and write them down.

4. Enjoy Nature

A great way to take stress levels down and revive energy levels is by being outdoors. Researchers found that just 20 minutes spent with nature can minimise stress to considerable levels. Whether you are just sitting or walking, some time spent outdoors lowers heart rates considerably, creating a calmer feeling in you. 

Stress Buster Challenge: Commit to spending at least 20 minutes to be one with nature every day or at least once this week.

5. Explore a Stress Management App

There are many mental health apps available today, if you haven’t tried one yet, you could miss out on easy stress relievers that are just a click away. Mental health apps especially can be very helpful when it comes to managing stress. Some help to manage mood and the stress that comes with anxiety or depression.

Stress Buster Challenge: Download and start using a stress management app for the next month.

Related article: Self-Care Tips For You And Your Team During COVID-19


If you typically feel stressed from time to time, it is very helpful to find effective stress management techniques. Through stress management, you can feel happier, healthier and more in control of your life. It can also help boost your productivity levels. It is key to have a balance in life and you can achieve that quickly if you learn how to tackle stress. Employees who can operate under manageable stress don’t easily get burned out and they maintain a healthy work-life balance. Also, it means fewer missed workdays and more time to enjoy a more relaxed life when you aren’t working.