Managing Work Stress in Baltimore: 5 Simple Ways to Find Moments of Calm

ResourcesAnxiety
Written By Melissa Wesner
 
the baltimore inner harbor
 

Baltimore is a rich and vibrant city, but it’s also one of the most stressed. According to Wallethub (2025), Baltimore is ranked the third most stressed city in America, with work stress being the biggest reason why. Another study ranked Baltimore as the fourth worst populous city for work-life balance, behind Detroit, Houston, and Cleveland (CBS News, 2022). The long commutes on I-695 and I-95, safety concerns, rising housing costs, and demanding work schedules all add to this pressure.

Research Indicating High Levels of Work-Related Stress and Burnout in Baltimore

Workplace burnout is also a growing issue across Maryland. NAMI Baltimore (2024) found that 63% of employees in Baltimore experience burnout, with women being disproportionately affected. A 2021 Maryland Women’s Commission report found that 65% of women reported higher anxiety and 45% reported feeling more depressed since the COVID-19 pandemic began. During the pandemic, many women left the workforce due to additional caregiving responsibilities, unpaid labor at home, and overwhelming stress. Many frontline workers, such as nurses, reported some of the highest levels of burnout in the state, with 49% saying they felt significantly burnt out (University of Maryland School of Nursing, 2021).

Although the pressures of working are real, stress doesn’t have to completely take over. Managing stress isn’t about completely removing it from your workday; that is unrealistic. Managing stress is about finding small and realistic ways to add more moments of calm into your workday. Whether you are commuting to the city, working in an office, or doing remote and hybrid work, here are five simple strategies you can use to manage stress and make a difference.

Five Simple Strategies to Manage Stress

Take Mini Breaks Throughout The Day

Taking short breaks throughout the day is a great stress buffer as it boosts productivity and focus. Breaks give your mind and body a chance to rest and reset. Stepping away from a task allows your brain to recharge and return with more mental clarity. Breaks can help improve your mood, which leads to greater overall satisfaction at work. So step outside to stretch, go on a short walk, get up and refill your water bottle, or simply look out a window for five minutes!

Move Your Body, Even If It’s For 10 Minutes

Exercise isn’t just used to get fit. It’s one of the most effective stress relievers. Research shows that even a short walk can help reduce stress by clearing our minds (Harvard Health, 2020). Try going on a brisk walk during your lunch break or doing light stretches between meetings. If you are near one of Baltimore’s many green spaces, such as Patterson Park, Druid Hill Park, Sherwood Gardens, Cylburn Arboretum, Federal Hill Park, or Fort McHenry, take a quick walk or enjoy lunch outdoors. If you are working remotely, try to schedule “movement breaks” between Zoom calls to avoid sitting around for hours.

Practice Mindful Breathing Techniques

When work stress is growing exponentially, a simple breathing exercise can help calm your nervous system. Here are some simple breathing exercises you can do right at your desk.

Belly Breathing

  1. Sit (or lie) down in a comfortable position

  2. Place one hand on your chest and the other on your belly

  3. Breathe in through your nose while focusing on expanding your belly rather than your chest

  4. Feel your stomach rise

  5. Exhale slowly, allowing your stomach to deflate

  6. Continue doing this for a few minutes and focus on the movement of your stomach with each breath

Box Breathing

  1. Sit upright with your back straight

  2. Inhale through your nose for four counts

  3. Hold your breath for four counts

  4. Exhale slowly through your mouth for four counts

  5. Hold again for four counts

  6. While doing this, imagine moving along the four sides of a square

  7. Repeat this cycle for as many rounds as you need for a few minutes

Alternating Nostril Breathing

  1. Sit comfortably with a straight back

  2. Place one hand on your stomach and use your other hand to close your left nostril

  3. Inhaling deeply through your right nostril for four counts

  4. Switch your hand to cover the right nostril and exhale through your left nostril

  5. Repeat, but this time inhale through your left nostril and exhale through your right

  6. Keep repeating this pattern while alternating nostrils for a few minutes

These three techniques only take a few minutes but can lower your heart rate, reduce tension, and give your mind a quick reset during the workday. Calming your physical body can help calm you emotionally too!

Setting Boundaries With Work And Technology

Ever since COVID-19, remote and hybrid work has become increasingly common in Baltimore. This new type of work often blurs the line between work and home. People are constantly checking their emails or notifications on their devices, which keeps stress levels high. Some of my professors have pleaded guilty to checking their emails when they should be enjoying time with family. Instead of continuing this unhealthy relationship with technology, add “no screen zones” in your daily routine, like during your meals, before bed, or when you’re with loved ones. Or set a personal rule about not checking work emails after work hours. Setting clear boundaries for yourself protects your mental health and productivity.

Add Small Joys Into Your Workday

image of a neighborhood with rowhomes

When you work, you don’t have to constantly grind from start to finish. Try adding small joys into your day. What little things make you happy? What makes you feel calm and relaxed? What makes you feel grounded? Journal for a few minutes during your lunch breaks, listen to music you love, bring your favorite snack, drink your favorite beverage, or wear something that makes you feel good, like your favorite pair of Raven’s socks. The possibilities are endless! If you work in Baltimore City, then try exploring the area to find a new lunch spot instead of eating at your desk. If you work from home, set up a cozy workspace filled with things that bring you calm and help to motivate you. These things might sound minuscule and mundane, but research shows that finding joy and appreciating the small, everyday moments can have a big impact on lowering stress and improving mood.

Baltimore might be ranked one of the most stressed cities with some of the worst work-life balance, but it’s also a city full of resilience, creativity, and community. By taking small and intentional steps throughout your workday, you are not just managing stress but also reclaiming your sense of calm and stability. Work stress may be an inescapable part of our reality, but it doesn’t have to define your life. The more we practice and allow ourselves these little moments of calm, the more we build resilience for ourselves, our workplaces, and our city.

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Melissa Wesner
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