The Ultimate Guide on How to Deal With Stress at Work

A healthy dose of stress boosts your work performance, fueling motivation and drive to meet deadlines and deliver quality work.

However, when this stress becomes overwhelming and all-consuming, it can be problematic.

Work stress affects both your physical and mental health and can make it difficult to function normally. In fact, 44% of people face substantial daily stress in the workplace.

Excessive and persistent work-related stress can cause mental health problems like anxiety and depression. It can also result in physical health issues like high blood pressure and poor sleep quality.

If you are experiencing workplace stress, there are practical steps you can take to manage it effectively and improve your well-being.

In this article, we’ll discuss various stress management techniques you can use to reduce job-related stress.

Top 12 Ways to Manage Stress at Work

Here are some strategies to manage and alleviate work-related stress:

Find your pause

The first step to take if you want to manage excessive stress at work is to become aware of the things that trigger your stress.

Perhaps it’s juggling multiple deadlines and not knowing what to prioritize.

Maybe it’s constant company changes that you can’t keep up with. Conflicts with colleagues or supervisors could also contribute.

Whatever it is, you need to identify the things that make you feel stressed.

Once you know what’s causing your stress, you can begin to find pauses between your triggers and your responses.

As soon as you notice that you are stressed, stop and do something completely different before you react. This could be as simple as taking a few deep breaths or walking to the bathroom.

Finding the pause between your trigger and how you would usually react to stress can help you manage it more effectively.

Prioritize work-life balance

Job stress can quickly bleed into your personal life, especially if you check work emails and messages at home.

Being stressed can also often mean taking these feelings home with you. This is why it’s important to set work-life boundaries so your home life is your safe haven.

Aside from refraining from checking work apps when you’re at home, you can also build activities into your routine that help you achieve a work-life balance.

This could be as simple as going for a walk when you return home or focusing on cooking a wholesome meal for your family.

Finding ways to distance yourself from work while you’re at home can help you better manage your stress.

Work-life balance is about finding fulfillment in your personal life and having time for what you enjoy while still performing well at work.

Create a good morning routine

You may think that you only need to manage work stress while you’re physically at the office.

However, working on your stress outside of your job can help you cope better when you’re at work.

Coping with stress outside the office can start with establishing an effective morning routine before heading to work.

If you feel like you don’t have much time in the morning to do anything but get ready for work, consider getting up an hour earlier than usual to fit some healthy coping mechanisms into your routine.

A good morning routine involves prioritizing both your mental and physical health. You could do this by getting some physical activity into your routine shortly after you wake up.

People who exercise regularly often experience less stress.

Taking care of your emotional health in your morning routine may involve writing down your feelings in a journal or practicing a guided meditation.

Lastly, another core part of a healthy morning routine is to eat a nutritious breakfast. This might take some extra time, but starting the day with a healthy meal is a way to care for your body and give yourself an energy boost before heading off to work.

Practice deep breathing exercises

Breathing exercises are one way to lower your stress levels in just a few minutes.

Using a relaxed breath pattern such as box breathing or 4-7-8 exercises can help soothe your nervous system.

Controlled breathing can also lower your blood pressure, heart rate, and the level of stress hormones in your body.

Try progressive muscle relaxation

Progressive muscle relaxation (PMR) is a technique that can help to reduce stress by releasing tension in the body.

Start by finding a quiet place where you won’t be disturbed and sit or lie down in a comfortable position.

Next, tense each muscle group in your body firmly and hold this position for 5 to 10 seconds. Take care not to strain your muscles as you do this.

After tensing a muscle group, relax the area for 20 to 30 seconds. Then, move on to the next set of muscles.

You can start at your lower extremities — like the feet and legs — and progressively move upwards all the way to your head and face. While practicing this technique, inhale and exhale deeply.

Focus on the sensation of relaxation in each muscle and contrast it with the feeling of tension. This awareness enhances your connection to your physical body.

Speak to your employer

If you feel comfortable doing so, consider discussing the stress you’re experiencing with your supervisor.

Chronic work stress can hinder you from doing a good job and staying on top of your responsibilities.

You might want to speak to your manager and explain that your current workload — or your work environment — creates significant stress for you.

Your supervisor may be able to reduce your workload, delegate some of your tasks to other people, or scatter your deadlines so that you’re under less pressure.

You may also want to speak to someone in your human resources (HR) department to find out if your company has an employee assistance program.

These programs often provide access to a mental health professional for discussing your stress without any cost to you.

Take regular breaks

If it’s at all possible, take regular breaks as you work. If you have back-to-back meetings all day, try scheduling five to ten minutes between sessions to take a mental break.

Not all office environments will allow you to take frequent breaks, but if you can, try stepping away from your desk for a few minutes regularly throughout the day.

Lean on your support system

It can be difficult to accept help from friends and family. However, doing this may reduce some of your stress.

Not only can your loved ones lend a listening ear, but they can also help manage some of your tasks, freeing up time for you to focus on stress management techniques.

If you let the people around you know that you are dealing with a lot of work stress, they can support you through it and potentially lighten your load.

Get organized

Being organized at work can make you feel more in control and on top of tasks, leading to reduced stress during the day.

Planning ahead and creating a schedule and to-do list means spending less time rushing to get things done, which can be very stressful. Being organized also makes you more efficient with your work.

Avoid multitasking

You may think that getting several things done at once is a good way to be productive, but scattering your focus like this can result in more stress.

Instead, plan your day so that you only focus on one task at a time, which can help you feel less frazzled.

Celebrate yourself

In the hustle and bustle of trying to get work done and manage your personal life, you may forget to celebrate the things you are managing well.

You’re doing your best despite feeling stressed, which is something to be proud of. Take time to congratulate yourself on your efforts and your achievements, even if it’s something small.

Consider maintaining a list of your achievements and moments of pride. It can act as a reassuring reminder of your capabilities during times of high stress.

Speak to a mental health professional

If you are experiencing chronic stress, which is long-term stress that doesn’t resolve, you may need to seek professional help.

Speaking to a mental health professional can help you learn coping strategies to deal with your stress. They also provide a safe space where you can express how you’re feeling freely and without judgment.

Where Can I Learn More About Stress Management?

If you are concerned about your mental health and well-being, LifeMD is here to help.

LifeMD can connect you to a team of healthcare professionals who can provide practical advice and strategies on how to manage stress.

Visit our website to book your online appointment, today.