How do you manage your daily stress at work & after work? I can not relax myself.

I'm very easy to get stressed and anxious - with prolonged anxiety over a few decades since childhood, with depression and sleep issues in the last a few years. Even sometimes talking to people i know of can make me feel this way - have no idea why.

I've tried meditation for a few years, all has been very helpful. But I don't have that long time to settle myself down or be able to find a quiet place to do a 15-30 mins meditation at work. Also, after work - I find it is very difficult for me to truely relax myself, unless i have a good length of meditation (like 20-30min minimum to feel a bit better) before bed.

So I'm curious on how you usually manage your stress and anxiety at work, and after?