Work stress hits differently in the creative industry. One minute you're flowing through a brilliant concept, the next you're juggling three urgent briefs whilst your brain decides to spiral into full catastrophe mode. Sound familiar? You're definitely not alone in this.

Whether it's the pressure of tight deadlines, difficult clients, or that lovely inner critic telling you your work isn't good enough, workplace stress and anxiety can feel overwhelming. The good news is there are practical, science-backed tools that can help you reset in the moment and build better resilience over time.

This question was answered by Martine Beaumont, founder and CEO of Select Wellness and Select Counsellors, with over 30 years of experience as a psychotherapist, executive coach and counsellor specialising in workplace wellbeing. Andy Wright served as host, founder of Never Not Creative and CEO of Streamtime.

Understanding your stress response

Before diving into solutions, it helps to recognise what's actually happening when stress kicks in. As Martine explains, "As soon as you're in fight or flight you're releasing adrenaline and cortisol." This might feel like a slight mania at first, even quite energising, but your nervous system is essentially preparing for danger.

The key is learning to shift from this fight-or-flight state into what Martine calls "rest and digest or your parasympathetic nervous system." Think of it as switching from emergency mode back to normal operating mode.

Quick reset techniques for immediate stress

When you notice stress building during your workday, these tools can help you reset quickly:

The 4-7-8 breathing technique

Martine recommends this as "one of the most effective ways of switching that parasympathetic nervous system on." Here's how it works:

• Breathe in through your nose for 4 counts
• Hold for 7 counts  
• Exhale through your mouth for 8 counts, making a little sighing noise

"If you find that you were struggling to hold for that seven at the top, that is saying that you're already in fight or flight," Martine notes. Do about four rounds to help wash the cortisol out of your system.

The panoramic vision technique

This fascinating approach uses your eyes to calm your brain. "What we don't realise is our eyes are actually part of our brain, so we can direct our brain according to where we're looking," Martine explains.

Look as far as you can into the distance (out a window or across the room), soften your gaze and take in a panoramic view for about 30 seconds. "It's almost like you're looking in panorama," she says. This technique, originally developed for PTSD treatment, works brilliantly for everyday stress too.

When your mind won't stop racing

Sometimes the problem isn't immediate stress but that awful mental whirlwind of procrastination, rumination, or catastrophising. When your brain just won't switch off, try this sensory circuit technique.

"Your thinking brain and your sensing brain can't be on at the same time," Martine explains, so you can short-circuit the mental spiral by engaging your senses:

1. Look around for 10 seconds and find every shade of one colour (green works well)
2. Close your eyes and listen for all the different sounds you don't normally notice
3. Focus on your toes and feel each individual toe against whatever you're wearing

"It's just sticky enough and just short enough," Martine says. When you're super stressed, trying to meditate often backfires because "you just sit there and your head just goes round and round." This technique is much more accessible.

Building long-term resilience

For ongoing stress management, Martine offers beautifully simple advice: "The best antidote is just spending time with people you like that like you." After everything we've all been through, "much more social contact is going to help us all feel better."

She also suggests hooking these quick techniques onto regular activities, like doing the sensory circuit at the end of every meeting. It helps you transition between tasks whilst maintaining better focus and productivity throughout the day.

Finding your community through NNC Circles

If workplace stress is becoming a regular struggle, you might benefit from connecting with others who understand the unique pressures of creative work. Never Not Creative Circles are peer support groups specifically designed for creatives dealing with mental health challenges, including work-related stress and anxiety.

These small groups (8-10 people) meet monthly online within the same time zone, offering a safe, confidential space to share experiences and learn practical coping strategies. Each session includes mental health education from trained facilitators and group discussions that help you feel less alone in your struggles.

Learn more about NNC Circles and how to join

When to seek professional help

While these tools can be incredibly helpful for managing everyday workplace stress, sometimes we need additional support. If your stress and anxiety are significantly impacting your work performance, relationships, or overall wellbeing, it might be time to speak with a mental health professional.

There's no shame in seeking help, and getting support early can prevent things from becoming more difficult to manage. Professional therapists and counsellors have additional tools and techniques that can make a real difference.

Find crisis support and professional help resources

You're not alone in this

Managing stress and anxiety at work isn't about becoming superhuman or never feeling overwhelmed. It's about having practical tools in your toolkit for those moments when everything feels too much. Whether it's a quick breathing exercise between meetings or taking a panoramic view when your mind starts spiralling, these small actions can make a significant difference.

Remember, asking for help and learning to manage stress isn't a sign of weakness. It's actually one of the most professional things you can do, both for your own wellbeing and for the quality of your creative work.