Navigating the Day with Less Stress

Stress in the workplace and everyday life often sneaks up on us. Prolonged stress may present itself as headaches, neck tension, mood swings, and sleep disturbances. Over time, both the immune and cardiovascular systems can also come under strain. Prof. Ingo Froböse of the German Sport University Cologne explains how regular breaks can help people bolster their mental and physical health. He also outlines the warning signs and measures that can help guard against chronic issues.

Recognising Warning Signs and Disrupting Stress Patterns

According to the DKV Report 2025, only one in five people are able to manage daily stress in a healthy manner. At the same time, respondents spend an average of over ten hours a day seated, which can increase tension and stress-related muscle and joint complaints. Symptoms such as a stiff neck after long periods at the screen, feeling drained, or having racing thoughts during lunch breaks are early indicators. “By keeping a daily log, you can better understand your own stress patterns and peaks,” explains Prof. Froböse. “To disrupt these patterns, it is important first to acknowledge when stress is becoming excessive.”

Micro-breaks and Active Time-outs

Prof. Froböse generally recommends regular movement in the workplace: even simple exercises such as desk squats or shoulder rolls can stimulate the muscles and boost circulation. Light relaxation or stretching exercises also help to relieve tension in the neck and back. In general, moderate physical activity totalling around 150 minutes a week is beneficial for managing stress. “Taking a short walk at lunchtime can help you feel more alert and focused in the afternoon,” says the health expert.
On a mental level, short relaxation breaks can work wonders. “Experts recommend a five-minute break every hour to gain distance from work pressures. Even a brief conversation with colleagues or stepping outside for fresh air can break the cycle of tension,” adds Prof. Froböse. Passive micro-breaks, such as gazing out of the window or simply closing your eyes, can calm the mind, ease sensory overload, and help stabilise your mood.

Creating Structure and Using Time Efficiently

Stress is often triggered by an overload of tasks. Implementing short morning routines and clear weekly plans helps set achievable goals for each working day. The expert suggests organisational hacks such as the Pomodoro technique: 25 minutes of focused work followed by a five-minute break. With the Eisenhower Matrix, tasks are prioritised by urgency and importance. Less important tasks are deferred, while key responsibilities are given dedicated time slots. This ensures that emails and messages are only checked at set times, reducing the feeling of constant interruption. Prof. Froböse advises: “Open discussions about the team’s current workload bring clarity, allow for fair distribution of tasks, and reduce pressure for everyone involved.” Transparent communication about stress and workload also helps to strengthen team spirit.

Mindfulness Techniques and End-of-Day Rituals

A balanced diet and staying well-hydrated are essential for stress management. Drinking two to three litres of water daily and snacking on fresh fruit and nuts provides energy and vital nutrients for healthy nerve function. It’s important to mark the end of the working day with a clear break: a walk in the fresh air can help you unwind. Taking a digital break from the news also helps shield you from work-related stressors. The expert adds: “If you make a habit of switching off for at least an hour in the evening—reading a book instead of scrolling through your phone, or perhaps doing some gentle exercise—you’ll improve your sleep quality and wake up feeling more refreshed and ready for the day ahead.”

This year’s DKV-Report (German version) and further materials are available for download on the following page: