How to manage stress at work: 6 tips to relieve the pressure
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what work stress is and the most common work related stressors that cause it. Plus, 6 tips to help you manage stress and relieve pressure in the workplace.
Work stress is a common part of many people's lives. Whether you're dealing with looming deadlines, managing complex projects, or navigating office politics, the pressure can sometimes feel overwhelming.
What is work stress?
In small doses, stress can motivate you to meet deadlines and achieve goals at work. However, when work-related stress becomes chronic, it can lead to mental health problems like anxiety and depression, and physical health problems such as heart disease and high blood pressure.
Recognizing the signs of work stress
Emotional symptoms: These may include irritability, frustration, anxiety, depression, or low morale.
Physical symptoms: Signs of stress include headaches, muscle tension, fatigue, and sleep disturbances.
Behavioral symptoms: Increased absenteeism, reduced productivity, and withdrawal from work-related activities are a few examples.
What’s causing work stress? 10 work-related stressors
Work-related stress can stem from several sources, and stressors can affect individual employees, team dynamics, company culture, and overall productivity. Chronic stress and toxic stress can lead to a negative work environment, high turnover rates, a lack of being present while at work, and reduced efficiency for the company.
1. Lack of challenge or engagement: If you feel your skills and talents are being underused, you may struggle with boredom, disengagement, and a lack of fulfillment.
2. Unclear performance expectations: When you feel unclear about what’s expected of you, it can lead to confusion, anxiety, and stress. There may also be a mismatch between what’s expected from you and what you feel able to do.
3. Lack of control: Having little or no control over work processes or outcomes can increase stress levels.
4. Low salary: A salary that doesn’t reflect the workload, skill level required, or industry standards can lead to financial stress, which compounds work-related stress.
5. Overwhelming workload: Long hours, unrealistic deadlines, and the feeling of being constantly behind can overwhelm you, leading to burnout, decreased productivity, and health problems.
6. Limited growth opportunities: Few opportunities for growth can make you feel stuck and undervalued, leading to frustration and disengagement.
7. Uncertainty: Not knowing what to expect in your job, such as job security or future prospects, can be stressful.
8. Conflict: Interpersonal conflicts with colleagues or supervisors in the work environment can take up a lot of emotional space.
9. Lack of support: A lack of support can leave you feeling isolated and overwhelmed, making it difficult to manage stress.
10. Work-life imbalance: Struggling to balance professional responsibilities with your personal life can be difficult.
Addressing work-related stressors (for employers)
For employers, understanding and addressing common stressors can create a more positive, productive work environment that supports employee wellbeing and job satisfaction.
Provide clear communication: Regular feedback and clear expectations can reduce uncertainty and build confidence.
Offer competitive compensation: Fair salaries can alleviate financial stress and improve morale.
Balance workloads: Adequately distributing work and providing resources to manage high demands can prevent burnout.
Create opportunities for growth: Developing clear paths for advancement and offering training and development options can motivate and engage employees, contributing to job satisfaction.
Build a supportive environment: Encouraging teamwork, providing support systems, and promoting a positive culture can help employees feel valued and supported.
What are the 4 A’s of stress management?
Applying the four A’s of stress management in the workplace can help employees navigate their roles with more resilience and positivity.
1. Avoid
Avoid unnecessary stress by recognizing and eliminating stressors wherever possible.
Prioritize tasks: Identify the tasks that must be done versus those that can wait. Use tools like to-do lists or digital planners to keep track of priorities.
Set boundaries: Clearly define work-life boundaries, such as specific times when you aren't available for work-related communications.
Practice saying no: If taking on a new project would overload your schedule, it's okay to decline or discuss alternative solutions with your manager.
2. Alter
Make changes that can be modified to reduce stress.
Improve communication: Express your thoughts and feelings in a respectful way. If particular aspects of your job cause you immense stress, discuss them with your supervisor or team to find a solution.
Manage time effectively: Develop an organized time management approach to your workload. Break down large projects into manageable tasks and set realistic deadlines.
Compromise: When conflicts arise, find a middle ground to help maintain good relationships with colleagues.
3. Accept
Some sources of stress can’t be changed, so recognize and make peace with what’s beyond your control.
Focus on the positives: See challenges as opportunities to help shift your perspective and reduce stress.
Share your feelings: Talk to someone about what you're going through to lighten the load and help you feel supported.
Learn to forgive: Holding onto resentment or anger contributes to stress, so try to free yourself from negative emotions as much as you can.
4. Adapt
Adapting to the stressor involves changing your expectations and attitude toward stressful situations.
Adjust your standards: Perfectionism can be a significant source of stress. Do your best, and be kind to yourself when things don’t go as planned.
Practice gratitude: Focus on what you're grateful for to improve your mood.
Develop a stress-relief routine: Try exercise, reading, or meditation each day to help you unwind and relax.
How to deal with stress at work: 6 tips for work stress management (for employees)
By implementing these strategies, you can create a healthier work environment where you have tools to handle stress, develop resilience, and prioritize wellbeing.
1. Identify your stressors
Observe and reflect on when and why you feel stressed to help you see patterns and develop strategies to cope.
Keep a stress diary: Record the moments when you feel stressed. Note the situation, your thoughts, how you reacted, and what could have been done differently.
Analyze your diary: Look for recurring themes in your diary. Are there specific tasks, times of day, or interactions that consistently cause stress?
💙 Try a Body Scan meditation, which can be a helpful way to identify and reduce stress in the body.
2. Ask for help
Seeking support is a sign of strength, not a weakness.
Talk to your supervisor: If workload or a specific task is a source of stress, discuss it with your manager. They may offer solutions or adjustments to your workload.
Seek support from colleagues: Talking about stressors with a trusted colleague can provide relief. They might also offer practical advice or assistance.
Consider professional help: If work stress is severely impacting your life, seek advice from a mental health professional.
💙 Learn how to get the support you really need in the Asking for Help session of the Daily Jay.
In the Relationships With Others series, you’ll learn to make stronger connections, even during times of conflict.
3. Practice mindfulness and meditation
Mindfulness and meditation can help you stay centered and calm.
Start with short sessions: Begin with a few minutes of meditation or a mindfulness practice daily. Use guided sessions if you’re a beginner.
Incorporate mindfulness into your day: Try to be fully present in whatever you're doing, whether it's eating lunch or attending a meeting, to help yourself stay present and reduce feelings of stress and overwhelm.
💙 New to meditation? Try our Mindfulness for Beginners series with Jeff Warren.
4. Establish boundaries
Establishing clear boundaries between work and personal life is important for stress management.
Set work hours: Define clear start and end times for your workday. Avoid checking emails or taking work calls outside these hours.
Create physical or virtual boundaries: Designate a specific area for work and avoid using it for personal activities to help separate work from relaxation time.
💙 Learn more on how to set Boundaries during this session in the Relationship with Others series.
5. Take breaks
Regular breaks, even short micro-breaks can help clear your mind, improve focus, and reduce stress.
Step away from your desk: Take short breaks throughout the day to walk around, stretch, or do a quick relaxation exercise.
Use breaks wisely: Rejuvenate yourself with a few minutes of deep breathing or a brief walk outside.
💙 Even walking can be an opportunity to relax and reboot. Check out our Step Away from the Computer walking session on your next break.
6. Commit to work-life balance
Ensuring a healthy balance between work and your personal life is essential for reducing stress.
Prioritize non-work activities: Make time for hobbies, exercise, and spending time with loved ones.
Learn to disconnect: Physically and mentally disconnect from work after hours. Turning off notifications or setting limits on work-related activities in the evening.
💙 Transition mindfully from work to your personal time in this Letting Go of the Day meditation.
Work stress management FAQs
What are the 5 stress management techniques?
Time management: Prioritize tasks, set realistic deadlines, and break larger projects into smaller, manageable jobs. Use calendars and to-do lists to help organize your workload.
Relaxation techniques: Practice techniques like deep breathing, progressive muscle relaxation, and guided imagery to help calm the mind in stressful situations.
Physical activity: Exercise can boost your mood, improve sleep, and reduce symptoms of anxiety and depression. Try walking, running, yoga, or team sports to help release stress and improve wellbeing.
Social support: Build and maintain a supportive network of friends, family, and colleagues for emotional support and practical help in stressful times.
Positive thinking: Adopting a more positive outlook can help you cope with stress more effectively. Practice gratitude, reframe negative thoughts into positive ones, and focus on solutions rather than problems.
How do you manage work pressure?
Managing work pressure involves a combination of strategies to prevent stress from becoming overwhelming.
Break tasks into smaller steps: Tackling one small task at a time can make a large project seem more manageable and less daunting.
Prioritize tasks: Focus on what’s urgent to help you deal with the most critical tasks first, reducing the pressure.
Set realistic goals: Ensure the goals you set for yourself and your team are achievable within the given timeframes and resources.
Seek feedback: Regularly communicate with your supervisor or team to ensure expectations are clear and achievable, and adjust workloads as necessary.
Practice self-care: Get regular exercise, sufficient sleep, and eat healthily to support your ability to cope with stress.
How does stress impact workplace performance?
Stress can have a significant impact on workplace performance in several ways:
Decreased productivity: High levels of stress can lead to decreased concentration, fatigue, and lower output.
Errors and accidents: Stress can impair decision-making and attention to detail, leading to more mistakes and accidents in the workplace.
Interpersonal issues: Stress can affect communication and teamwork, potentially leading to conflicts.
Absenteeism and turnover: Chronic stress is a leading cause of absenteeism and brings higher staff turnover rates as employees leave in search of a less stressful work environment.
Can workplace culture contribute to stress?
Workplace culture can play a significant role in contributing to or alleviating stress. A toxic workplace culture characterized by high demands, low support, lack of appreciation, and poor communication can significantly increase stress levels. Conversely, a positive workplace culture that promotes respect, support, open communication, and recognizes employees' contributions can reduce stress and improve overall job satisfaction.
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