11 Best Stress Management Activities, Games and Exercises for Employees

Workplace stress is an inevitable part of modern professional life, but how it’s managed can significantly affect employee performance and well-being. With 58% of employees reporting symptoms of burnout, organizations must prioritize effective stress management to maintain a healthy and productive workforce. Unaddressed stress can lead to declining morale, reduced productivity, and higher turnover, making it crucial for businesses to adopt proactive solutions that alleviate immediate stress and equip employees with long-term coping strategies.

Incorporating stress management activities, games, and exercises into the workplace is a practical and engaging way to help employees manage stress. These activities go beyond momentary relief by promoting emotional resilience, improving focus, and encouraging teamwork. By offering structured opportunities to practice stress management, organizations can create a supportive environment where employees feel more equipped to handle the pressures of modern work life.

11 Training Activities For Stress Management

In a demanding work environment, stress can quickly become a significant barrier to personal well-being and professional success. In fact, according to the American Institute of Stress, job stress costs U.S. businesses over $300 billion annually in lost productivity, absenteeism, and healthcare costs. Equipping employees with the right tools to manage stress effectively can improve their mental health and enable a more resilient and productive workplace.

"Stress is not what happens to us. It's our response to what happens. And the response is something we can choose." – Maureen Killoran.

In line with this powerful sentiment, organizations can offer stress management training activities to empower their employees with the skills to control their responses to stress. From mindfulness techniques to practical exercises, these training activities help promote emotional balance and resilience, leading to a healthier and more engaged workforce. 

This blog will explore 11 practical training activities to help employees better manage stress and thrive in any work environment.

1. Deep Breathing Breaks

Deep Breathing Breaks involve practicing focused breathing techniques to calm the mind and reduce stress. This simple and effective activity helps regulate the nervous system, promoting relaxation in just a few minutes.

How to Conduct “Deep Breathing Breaks” Activity:

1. Choose a calm area where you can sit comfortably without distractions

2. Sit with your back straight, feet flat on the floor, and hands resting on your knees or lap

3. Use the 4-7-8 Breathing Technique:

• Inhale deeply through your nose for a count of 4
• Hold your breath for a count of 7
• Exhale slowly and completely through your mouth for a count of 8

4. Perform this cycle 4-5 times or until you feel a noticeable sense of calm

Review and Reflection of “Deep Breathing Breaks” Activity:

1. Did you find it challenging to focus on your breath? What distracted you?
2. Did you feel an improvement in your mental clarity or emotional state?

Key Takeaway of “Deep Breathing Breaks” Activity:

Deep Breathing Breaks provide a powerful yet simple way to combat stress and regain focus in moments of workplace pressure. With just a few mindful breaths, employees can calm their minds, reduce tension, and improve emotional resilience.

2. Stretching Sessions

Stretching Sessions involve simple, guided stretches that target areas of tension like the neck, shoulders, and back. These quick exercises relieve physical strain caused by prolonged sitting or repetitive tasks, promoting relaxation and improved posture.

How to Conduct “Stretching Sessions” Activity:

1. Choose a spot where you can move your arms and legs comfortably, either standing or sitting at your desk

2. Neck Stretch:

• Tilt your head gently to the right, bringing your ear toward your shoulder. Hold for 10 seconds.
• Repeat on the left side

3. Shoulder Roll:

• Roll your shoulders forward in a circular motion for 10 seconds, then reverse and roll them backward for another 10 seconds

4. Seated Forward Fold:

5. While seated, straighten your back and reach for your toes, keeping your legs slightly apart. Hold for 10-15 seconds to stretch your lower back and hamstrings

6. Wrist and Finger Stretch:

• Extend your arm in front of you, palm facing upward, and gently pull back your fingers with your opposite hand. Hold for 5-10 seconds on each hand

7. Spinal Twist:

• Sit upright, place your right hand on the back of your chair, and twist your upper body to the right. Hold for 10 seconds and repeat on the left side

• Breathe Deeply While Stretching: Focus on deep breaths to enhance relaxation during each stretch

Review and Reflection of “Stretching Sessions” Activity:

1. Which specific areas of your body (e.g., neck, shoulders, back) felt the most tension before stretching, and how do they feel now?
2. When during your workday do you feel the most physical discomfort or mental fatigue, and how can you schedule a quick stretching break to alleviate it?

Key Takeaway of “Stretching Sessions” Activity:

Stretching Sessions relieve stress in the workplace by reducing physical tension and improving circulation, which helps refresh both the body and mind. Incorporating simple stretches into the workday enhances posture, reduces discomfort, and fosters a greater sense of well-being, allowing employees to perform better under pressure.

3. Mindfulness Meditation (2-Minute Version)

Mindfulness Meditation is a quick and focused exercise where employees consciously pay attention to their breath and bodily sensations for two minutes. This practice helps employees calm their minds, reduce stress, and regain focus during a busy workday.

How to Conduct “Mindfulness Meditation” Activity:

1. Choose a place where you can sit comfortably without distractions
2. Use your phone or watch to set a timer for 2 minutes to avoid worrying about the time
3. Sit with your feet flat on the ground, your back straight, and your hands resting on your lap or desk
4. Close your eyes or soften your gaze and take slow, deep breaths. Pay attention to the sensation of air entering and leaving your nostrils or the rise and fall of your chest
5. If your mind starts to wander, gently bring your focus back to your breath without judgment
6. When the timer goes off, open your eyes and take a moment to notice how you feel before returning to work

Review and Reflection of “Mindfulness Meditation” Activity:

1. Did the meditation make you feel more present and less overwhelmed? How might this help you approach your next task more effectively?

2. What is the best time in your workday to use this practice? Could it help you refocus after a stressful meeting or prepare for an important task?

Key Takeaway of “Mindfulness Meditation” Activity:

Mindfulness Meditation provides a fast and effective way to reduce workplace stress by focusing on the present moment and calming mental distractions. This activity enhances mental clarity and emotional regulation, helping employees feel more centered and capable of handling challenges.

4. Visualization Exercises

Visualization Exercises guide employees to mentally escape to a peaceful and positive place, helping them momentarily distance themselves from workplace stress. This activity leverages the power of imagination to create calm and clarity, reducing stress and fostering a refreshed mindset.

How to Conduct “Visualization Exercises” Activity:

1. Choose a comfortable place where you can sit and focus without interruptions

2. Close your eyes and take a few deep breaths to settle your mind and body

3. Visualize a place that makes you feel calm and happy, such as a beach, a forest, or a favorite vacation spot

• Focus on the details, such as this place's colors, sounds, smells, and sensations
• For example, imagine the sound of ocean waves, the warmth of the sun, or the rustling of leaves

4. Picture yourself enjoying the place fully, experiencing feelings of relaxation, safety, and peace

5. After 2-3 minutes, gently bring your focus back to your surroundings, open your eyes, and take a deep breath before resuming your work

Review and Reflection of “Visualization Exercises” Activity:

1. What specific details of your visualization (e.g., sounds, colors, or sensations) made you feel most relaxed or positive? Why?

2. Did imagining this scene help you feel distant from your stressors? What was the most significant shift in your mental state?

Key Takeaway of “Visualization Exercises” Activity:

Visualization Exercises relieve workplace stress by creating a mental escape that allows employees to distance themselves from immediate pressures. By vividly imagining calming scenes, professionals can achieve a state of relaxation and gain the clarity needed to approach challenges with renewed focus and confidence.

5. Music Break

A Music Break involves listening to calming or uplifting music for a few minutes to shift focus and reduce workplace stress. This activity harnesses the soothing power of music to relax the mind, elevate mood, and create a mental reset.

How to Conduct “Music Break” Activity:

1. Select music that suits your mood, such as calming instrumentals, nature sounds, or your favorite uplifting songs. Use headphones if in a shared workspace
2. Sit comfortably at your desk or in a break area where you can listen without interruptions
3. Limit your break to 3-5 minutes to stay productive while maximizing relaxation
4. Close your eyes or soften your gaze and immerse yourself in the rhythm, melody, and lyrics, letting go of workplace thoughts
5. Combine listening with slow, deep breaths to enhance relaxation
6. After the timer ends, take a moment to notice how the music affected your mood and energy before resuming tasks

Review and Reflection of “Music Break” Activity:

1. What emotions or memories did the music evoke? How did these feelings help you relax or shift your mindset?
2. Did you notice a change in your energy level or mood after listening?

Key Takeaway of “Music Break” Activity:

Music Breaks relieves stress by shifting focus away from workplace pressures and promoting emotional relaxation through soothing or uplifting sounds. This activity offers a quick, accessible way to reset mentally, improve mood, and re-energize for workplace tasks.

6. Walk-and-Talk Breaks

Walk-and-Talk Breaks combine light physical activity with casual conversation, allowing employees to decompress and re-energize. This activity promotes physical movement, builds connections, and helps shift focus from workplace stressors.

How to Conduct “Walk-and-Talk Breaks” Activity:

1. Decide if you want to walk alone or invite a colleague for a casual, non-work-related conversation
2. Select a safe and quiet path inside or outside your office, such as a hallway, nearby park, or office campus
3. Plan for a 5-10 minute break to ensure a manageable duration
4. Focus on walking at a comfortable pace, and if with a partner, keep the conversation light and positive
5. Avoid discussing work-related issues to fully disconnect
6. Notice your surroundings the sound of your footsteps, the breeze, or the colors of your environment
7. After the break, take a deep breath and mentally prepare yourself to tackle tasks with renewed energy

Review and Reflection of “Walk-and-Talk Breaks” Activity:

1. If you walked with a colleague, how did the conversation impact your mood or perspective?
2. Did taking a break from your workspace help clear your mind or provide a new perspective on a current challenge?

Key Takeaway of “Walk-and-Talk Breaks” Activity:

Walk-and-Talk Breaks relieve workplace stress by encouraging physical movement and providing a mental reset through casual conversation or quiet reflection. This activity fosters a sense of relaxation, helps release physical tension, and enhances focus, making it a valuable tool for reducing stress during the workday.

7. Stress-Free Bingo

"Stress-Free Bingo" is a stress management exercise designed to help employees build stress management habits through daily activities. By engaging in various stress-relief tasks, employees learn to incorporate stress management techniques into their routines while having fun in a group setting.

How to Conduct "Stress-Free Bingo" Activity:

1. Gather all the employees in a comfortable space
2. Create Bingo cards with squares containing different stress-relief activities, such as "Take a 5-minute walk," "Practice deep breathing," "Stretch for 10 minutes," "Write down three things you're grateful for," or "Meditate for 5 minutes"
3. Distribute these cards to employees present in the room
4. Instruct employees to complete the stress-relief activities and mark off the corresponding squares on their cards. Each completed square represents a positive action taken to manage stress
5. The goal is to complete a row, column, or the entire Bingo card
6. The first person to complete a row or the entire card is declared the winner
7. Encourage employees to share their experiences of the most helpful activities in managing stress during the follow-up discussion

Review and Reflection of "Stress-Free Bingo" Activity:

1. Which activities did you find most effective for managing stress throughout the week?
2. How did completing these daily activities impact your stress levels?
3. Can you identify any stress-relief techniques from the Bingo card that you might incorporate into your routine?

Key Takeaways of  "Stress-Free Bingo" Activity:

"Stress-Free Bingo" helps employees integrate stress management techniques into their daily routines, encouraging long-term habit formation. Employees learn to manage stress in a structured yet enjoyable way by completing small, achievable actions, enhancing overall well-being and focus at work.

8. Calm Jenga

"Calm Jenga" is a modified version of the classic Jenga game that integrates mindfulness and stress management practices. Each block has a question or a tip related to stress management, which employees must engage with as they play.

How to Conduct the "Calm Jenga" Activity:

1. Prepare a standard Jenga set and write a stress management tip or question on each block (e.g., "What's one way you relax when stressed?" or "Share a time you successfully managed a stressful situation")
2. Arrange employees in a comfortable space around the Jenga tower
3. Explain the rules: each employee will take turns pulling a block from the tower. Before placing the block on top, they must read aloud and answer the question or share the tip on the block
4. Encourage employees to consider applying the tips or strategies mentioned during the game
5. Continue the game as normal, with employees removing and stacking blocks while engaging in stress-related questions
6. As the game progresses and the tower becomes more unstable, point out how the pressure increases, symbolizing real-life stress, and encourage employees to stay calm and mindful
7. If the tower falls, pause the game to discuss how employees felt as the tension built and how they managed their emotions and focus under pressure

Review and Reflection of the "Calm Jenga" Activity:

1. How did you manage your stress as the tower became more unstable?
2. Did reflecting on the tips or answering the questions help you think more clearly about your stress management techniques?
3. How can you apply what you learned from the tips during the game to handle stress in your daily work?

Key Takeaways of  "Calm Jenga" Activity:

"Calm Jenga" is a stress management game that helps employees develop mindfulness and focus during stressful situations. By integrating stress management tips into the game, employees learn how to manage pressure and reflect on their stress responses. This activity promotes greater awareness of staying calm under pressure, essential for effective stress management.

9. Silent Ball

"Silent Ball" is a stress management activity/exercise where employees pass a softball around in complete silence, focusing entirely on the task. The aim is to promote mindfulness and concentration, helping employees develop the skill of being present and reducing mental distractions, which can aid in long-term stress management.

How to Conduct the “Silent Ball” Activity:

1. Arrange employees in a circle and provide a softball
2. Explain the rules: The ball must be passed around in complete silence, and any employee who speaks, laughs or drops it is temporarily out
3. As employees focus on passing the ball, remind them to concentrate on their breathing, the ball’s weight, and the movement, staying fully present in the moment
4. Encourage employees to let go of distracting thoughts or external stressors while playing the game
5. Gradually increase the difficulty by speeding up the passes or adding additional balls to the circle
6. After the game, bring everyone back together to reflect on how the silent activity helped them focus and how this focus can help manage stress in their workday
7. Discuss the concept of mindfulness and how it can be used to stay calm and centered during stressful situations

Review and Reflection of the “Silent Ball” Activity:

1. How did it feel to focus solely on passing the ball?
2. Did the silence and concentration help you become more mindful of the present moment?
3. How can you apply this focused mindfulness to manage stress in your everyday work?

Key Takeaways of the “Silent Ball” Activity:

"Silent Ball" stress management game teaches employees the importance of mindfulness and staying present, which can significantly reduce stress. By practicing focus and calmness in a simple yet challenging activity, employees learn how to manage distractions and remain centered during stressful situations, promoting better stress resilience in the workplace.

10. Laughter Therapy

"Laughter Therapy" is an engaging stress management activity to reduce stress and anxiety through guided laughter exercises. By starting with fake laughter that transitions into genuine laughter, employees experience emotional relief and reduced stress by releasing endorphins. This activity alleviates stress and promotes team bonding through shared positive experiences.

How to Conduct the “Laughter Therapy” Activity:

1. Gather the employees in a comfortable space to sit or stand in a circle
2. A facilitator begins by explaining the benefits of laughter in reducing stress and enhancing mood
3. Start the exercise with fake laughter, encouraging employees to mimic the facilitator. Though it may initially feel awkward, fake laughter naturally turns into genuine laughter
4. Gradually introduce playful activities like clapping, chanting, or light physical movements (e.g., high-fiving while laughing), which can further encourage spontaneous laughter
5. Continue the session for 10-15 minutes, ensuring everyone participates and embraces the laughter, regardless of whether it feels forced at the start
6. After the laughter exercises, facilitate a group discussion about employees' feelings, emphasizing the emotional and physical benefits they may have experienced

Review and Reflection of the “Laughter Therapy” Activity:

1. How did you feel before and after the laughter exercise?
2. Did the fake laughter eventually become genuine for you? How did that affect your stress levels?
3. How can laughter be incorporated into your daily routine to manage stress?

Key Takeaways of the “Laughter Therapy” Activity:

"Laughter Therapy" helps employees experience emotional relief and reduce stress through laughter's physical and mental benefits. By participating in laughter exercises, employees learn that laughter can be a powerful tool to combat stress, improve mood, and promote stronger connections with colleagues through shared positive experiences.

11. Emotional Role Play

"Emotional Role Play" is an interactive stress management activity encouraging employees to develop emotional regulation by simulating stressful workplace situations. Employees act out scenarios in which they must handle emotional stress and practice managing their reactions while focusing on problem-solving rather than becoming overwhelmed by stress.

How to Conduct the "Emotional Role Play" Activity:

1. Gather employees in a group and provide them with various realistic, stressful workplace scenarios (e.g., a demanding client complaint, a project failure, or an unexpected deadline)
2. Divide the group of employees into pairs or small teams, assigning one person to take on the role of the stressed employee and the other(s) to take on roles such as a client, colleague, or manager
3. Instruct the "stressed" employee to react as they naturally would in such a situation while the others interact with them as per the scenario
4. Encourage the "stressed" employee to focus on regulating their emotions, using techniques such as deep breathing, active listening, or positive reframing instead of letting the stress overwhelm them
5. Rotate roles to allow everyone to practice experiencing and responding to stress
6. After each role-play, discuss how the employees managed their emotional responses, what strategies worked, and what they could improve in future stress-inducing situations

Review and Reflection of the "Emotional Role Play" Activity:

1. How did you feel when playing the role of a stressed employee? Were you able to regulate your emotions?
2. What techniques did you use to manage your emotional stress during the scenario?
3. How can these techniques help you in real-life workplace situations where stress is high?

Key Takeaways of the "Emotional Role Play" Activity:

"Emotional Role Play" game helps employees practice managing emotional stress in a controlled, realistic environment. By acting out stressful scenarios and reflecting on their reactions, employees learn to regulate their emotions and build resilience, equipping them with the mechanisms to handle real-world workplace stress effectively.

Conclusion

Incorporating stress management training into the workplace isn't just a response to immediate pressures it's a long-term investment in your teams' emotional resilience and productivity. By offering practical, engaging activities, employees learn to manage stress and enhance their focus, decision-making, and overall performance.

At Edstellar, we deliver impactful, instructor-led corporate training and coaching solutions that address organizations' unique upskilling and talent transformation needs worldwide. With over 1500 tailored programs across technical, behavioral, management, and leadership disciplines, we go beyond standard training by integrating stress management strategies into our offerings. Empower your teams to thrive under pressure, ensuring long-term success and well-being in the workplace.