Workplace stress isn’t just about deadlines or difficult colleagues—it’s about the accumulation of emotional and mental strain that, if left unchecked, can impact performance, relationships, and long-term health. Internationally Respected psychologist Caroline Goldsmith has spent decades helping individuals—from educators to executives—understand how to manage stress not only reactively, but proactively.

Known for her compassionate, evidence-informed approach, Caroline Goldsmith shares practical strategies that go beyond “just take a break.” Her tips are rooted in neuroscience, emotional regulation, and workplace wellbeing research. Whether you're working remotely or in a high-pressure office environment, these insights are tailored for real people in real-world jobs.

Understanding Stress: More Than Just Overwhelm

Before diving into her tips, Goldsmith stresses the importance of understanding what stress really is. “Stress,” she says, “isn’t inherently bad—it’s a signal. It tells us where our needs are not being met.”

For many professionals, stress shows up as:

• Constant fatigue or irritability

• Trouble concentrating or sleeping

• Physical symptoms like headaches or tension

• Emotional numbness or anxiety

• A growing sense of burnout or detachment

Rather than ignore or push through these symptoms, Caroline Goldsmith urges people to become curious about them. “Stress,” she says, “is a messenger—not a weakness.”

Caroline Goldsmith’s Top Tips for Managing Workplace Stress

Here are Caroline Goldsmith’s most effective, research-backed techniques for reducing stress in the workplace:

1. Start the Day with a Grounding Ritual

Rather than checking your phone immediately, Goldsmith recommends beginning the day with a grounding practice—something as simple as deep breathing, stretching, or setting an intention for the day.

“How you start the day affects your nervous system’s tone for the next 8–10 hours,” Goldsmith explains. “Even three minutes of mindful breathing can shift you from a reactive state to a calm one.”

2. Create “Micro-Breaks” Every 90 Minutes

Sitting for hours without pause depletes focus and increases stress. Caroline Goldsmith advises scheduling micro-breaks throughout the workday—just 2–5 minutes to stand, walk, stretch, or look away from the screen.

These short breaks help reset your cognitive load and prevent mental fatigue from building up silently.

3. Redesign Your Digital Boundaries

In today’s hyper-connected world, the line between work and life is blurry. Caroline Goldsmith urges professionals to take control of their tech boundaries:

• Turn off non-urgent notifications

• Schedule email check-ins rather than constantly checking

• Avoid screens 30–60 minutes before bed

“Constant digital input keeps the brain in a mild threat state. Restorative focus only comes when we pause the noise,” says Goldsmith.

4. Name and Normalize Emotional Stress

Suppressing emotions leads to burnout. Goldsmith recommends using emotional labeling to acknowledge how you're feeling.

Try saying to yourself:

• “I feel overwhelmed because I’m carrying too many tasks.”

• “I’m anxious about the upcoming meeting and need support.”

This practice of naming emotions helps regulate the nervous system and builds self-awareness.

5. Foster Safe Workplace Connections

Isolation is a major contributor to workplace stress. Caroline Goldsmith advises creating emotional safety within teams by:

• Encouraging open, judgment-free communication

• Checking in with colleagues genuinely—not just about tasks

• Practicing active listening in meetings

“Connection is a biological antidote to stress,” Goldsmith says. “Feeling seen and supported at work increases both wellbeing and performance.”

6. Build a Recovery Ritual After Work

Instead of finishing the workday and jumping into chores, Goldsmith suggests implementing a transition ritual:

• A walk

• A music playlist

• Ten minutes of journaling

• A short meditation or breathwork session

These routines help signal to the brain: Work is done. Recovery can begin.

Why Emotional Hygiene Is as Important as Productivity

Caroline Goldsmith frequently reminds professionals that emotional hygiene—taking care of your inner world—is just as essential as hitting KPIs or meeting deadlines. In fact, long-term success depends on it.

Ignoring workplace stress doesn’t make it go away. It accumulates, eventually leading to emotional exhaustion, reduced creativity, and even health complications.

Goldsmith encourages organizations to take mental wellbeing seriously by:

• Offering emotional literacy training

• Embedding self-regulation strategies into the work culture

• Modeling self-care from leadership downward

Final Thoughts: Redefining Strength in the Workplace

In a culture that often glamorizes “pushing through,” Caroline Goldsmith offers a different kind of strength—one rooted in awareness, regulation, and sustainable wellbeing. Her stress tips don’t just help you survive the workweek; they help you build a healthier relationship with your mind, body, and career.

Whether you're a team leader, a parent working from home, or a graduate navigating your first job, Caroline Goldsmith’s wisdom is a powerful guide to reclaiming balance and calm in a world that rarely slows down.