Manage Workplace Stress

If you’re feeling stressed at your job, you’re not alone—a lot of people feel stressed or anxious at some point or another. Workplace stress is a serious issue for both employees and employers, and can result in fatigue, anxiety, headaches, and other serious health concerns.[1] Take a few minutes to think about your daily schedule and routine and see if you can make a few changes. You may be surprised at how quickly your stress can melt away with just a few productive adjustments to your daily life!

Steps

Coping with Immediate Stress

  1. Try a special breathing pattern if you feel stressed or irritated. Pretend you’re sipping air through a straw and breathe in with your mouth. After inhaling, exhale through your nose. Repeat this process several times to help yourself calm down in a stressful or frustrating situation.[2]
    • Get in the habit of breathing this way even if you aren’t stressed out. This will help you master the technique so you can use it when you really need to.
  2. Relax your muscles and breathe deeply to help yourself relax. Find a comfortable position in your chair at work and close your eyes. Start by tensing your feet and lower legs for 10 seconds, then relax the muscles for 20 seconds. Repeat this process by working your way up your body, going to your knees and thighs, hips, abdomen, and so on. Try out this relaxation method if you’ve just dealt with a stressful situation at the workplace.[3]
    • This is a great strategy to use if you’re ever feeling anxious.
    • As you loosen your muscles, consciously bring the word “relax” to mind.
  3. Change your perspective to better cope with negative situations. Take a step back from a tense situation and try to separate yourself from your frustrated, unproductive thoughts and feelings. Switch your mindset and examine the situation from another person’s point of view to give yourself some perspective, which may help de-escalate any stressful feelings.[4]
    • For instance, if you’re an employee who just got in a fight with a coworker, step back and think over their thoughts and motivations. This may provide some clarity to the argument that you had.
    • If you’re an employer, give yourself time to think over a stressful situation, like an employee lashing out, before taking direct action.
  4. Focus on problems and situations that you can control. Break tough situations and projects into smaller chunks. Think about what you can control versus what you can’t, and put your energy into things that you have some control over.[5]
    • For instance, if you only have 1 day to finish a project, focus on what needs to be done in the project instead of the deadline.
    • Clear, productive thinking can help reduce stress.

Minimizing Your Stress at Work

  1. Arrive at work a little early so you feel ahead of the game. Set your alarm 10-15 minutes earlier so you can get a jumpstart on your morning routine. Try to head out the door about 10-15 minutes early, so you have an extra window to relax and prepare yourself for the day at work.[6]
    • Make your breakfast and lunch ahead of time so you can head out the door right away.
  2. Make a game plan for dealing with possible interruptions. Anticipate the fact that people will interrupt you during your workday and decide what to do if and when someone disturbs your concentration. To avoid these unwanted disturbances, try giving yourself office hours, or request that your coworkers email you instead of speaking to you directly.[7]
    • Some interruptions will take longer than others. A quick question probably won’t disturb your focus as much as a personal conversation.
    • For instance, you can say something like: “Hey! I’d love to chat but I’m in the middle of a project right now and can’t give you my full attention. Can we meet up at lunch instead?”
  3. Clean up your work space if it’s on the messy side. Look over your desk or work area and see if it’s affecting your morale. If your space is cluttered and messy, you may feel some lingering stress and disorganization. In your free time, take a few minutes to sort and recycle leftover papers, and toss out anything you don’t need.[8]
    • Try getting in the habit of cleaning your desk once a week, so your workspace is completely clean.
  4. Work on the most important projects first. Make a list of everything you need to do over the next few days and weeks. Organize your list by time-sensitive projects versus projects that aren’t as important at the moment.[9] Dedicate your energy to the most important projects instead of stressing over multiple things at once.[10]
    • For instance, if you have to write a holiday newsletter and reorganize some spreadsheets, focus on the newsletter first.
  5. Refrain from committing to too many projects. Make a list or note of the projects you’re involved in currently. Don’t overwork yourself—if you’re already spread thin, politely mention that you can’t handle any more work at the moment. Once your schedule clears up, you can always take on more projects later![11]
  6. Give yourself breaks throughout the work day. Choose times throughout your workday where you can take 5 minutes to stretch or grab a drink of water. Don’t overwork yourself—instead, give yourself time to breathe and relax, which may help reduce your stress.[12]
    • For instance, if you work from 8:00 AM to 12:00 PM and 1:00 to 5:00 PM, you can take a 5-minute break at 10:00 AM and 3:00 PM.
  7. Delegate work to others if you feel overwhelmed. Let your co-workers know if you have too much on your plate at once. Politely ask another person if they can handle some of the work so your schedule feels a bit less stressed and more manageable.[13]
    • For instance, you can say something like: “I’ve gotten my hands full with this current project and I don’t think I can get everything done. Would you be okay with making these phone calls for me while I work on this?”
  8. Talk to your boss about ways you can get rid of your stressors. Set an appointment with your boss or supervisor where you can be open and honest about your struggles. Explain that you’re feeling consistently stressed at work, and that you don’t know which steps to take. Your employer may be able to offer suggestions or advice to help you better manage your schedule.[14]
    • If you’re assigned to a task that’s causing you a lot of stress, your employer may be able to reassign you.
    • Your employer may point you towards an employee assistance program (EAP), which may be able to offer counseling and advice. Even if there isn’t an EAP, your workplace may have some resources that you can take advantage of.[15]{{greenbox:Tip: It may be helpful to share your stressors and concerns with co-workers, friends, and family.[16]}}
  9. Take a few days off if you feel really burnt out. Meet briefly with your supervisor and see if you can take a long weekend, or if you can have a couple days off to relax and center yourself. Sometimes, the best way to manage stress is to take a step back altogether.[17]
    • Fatigue, regular headaches, changing appetite, and poor immunity are all signs of burnout.[18]
    • If you have vacation or personal days saved, you may want to use those to take care of your mental health.
    • Remember—there’s nothing wrong with taking time to care for your own needs! If you aren’t feeling your best, you likely won’t perform your best, either.

Making Healthy Lifestyle Choices

  1. Write down your biggest stressors in a journal. Set aside some time each day after work to think about any events that stressed you out. Jot down exactly what happened, along with how you responded to the stress. After a few days or weeks, go through the entries and see if you notice any patterns in your behavior, like the location of the stressor or how you reacted.[19]
    • For instance, you may have a tendency to raise your voice during a conflict, or you may leave the room altogether.
    • Write something like: “I got into a disagreement with a co-worker that wasn’t really resolved. I didn’t raise my voice but instead went back to my work area, but I still felt stressed after the fact.”
  2. Exercise for 30 minutes after work to help get rid of some tension. Run, jog, bike, swim, or do another physical activity for at least a half hour, which can help lower your stress levels and improve your mood. If you have a busy schedule, try dividing your exercise into 10- or 15-minute chunks that you can sprinkle throughout the day.[20]
    • For instance, you can go for a 30-minute walk after work, or you can go for a 10-minute power walk 3 times during the day.
  3. Unwind with some high-quality “me-time.” Think about activities that make you happy, like fishing, going to the beach, or reading a book. Give yourself time before bed to do this activity, which can help you relax and relieve some leftover stress. Set aside at least 2 days of the week for “me-time,” which can give you something to look forward to.[21]
    • For instance, you can reward yourself with a trip to a local beach or park after work, which can help you unwind.
  4. Get 8 hours of sleep each night to stay refreshed. Go to bed at a consistent time each night. Ideally, try to get 8 hours of sleep on average each night, which helps you feel refreshed and rejuvenated in the morning.[22]
    • If you go to work well-rested, you’ll feel more refreshed, productive, and able to manage stress throughout the day.
  5. Develop healthy nighttime habits so you get to sleep easily. Avoid electronics about an hour before you plan on going to sleep. Additionally, refrain from any work or activity that’s mentally intensive. Instead, dim your lights and listen to relaxing music so you can fall asleep easily.[23]
    • For instance, don’t watch TV or use the computer before bed.
  6. Prioritize protein in your diet over sugar to keep your body at its best. Choose foods in your diet that are high in protein, like lean meats and nuts. Try to cut back on the amount of candy, sugary drinks, and other sweet treats that you enjoy throughout the day. If you eat a lot of junk food, your body won’t be able to handle stress as well.[24]
    • For instance, eat a protein-rich granola bar instead of a candy bar if you’re hungry at work.
  7. Eat foods with a lot of Omega-3 fatty acids to boost your mood. Reach for foods with high Omega-3 levels, like fatty fish and nuts. Pack salmon or mackerel in your lunch, and snack on a handful of walnuts or flaxseed throughout the day. [25]
    • Omega-3 fatty acids can improve your mood, which may help you manage your stress better.
  8. Avoid cigarettes and alcohol. Think about how often you smoke and drink within a week. Try to cut out as much nicotine from your diet as you can, including cigarettes and chewing tobacco. Additionally, drink alcohol as a weekly treat instead of as a nightly beverage.[26]
    • Nicotine and alcohol can both make you more anxious, which leads to higher stress levels.
    • Quitlines and text message programs can help you quit smoking. Additionally, throw out any items that may tempt you to smoke, like lighters or matchbooks.[27]

Tips

  • Sign up for mindfulness classes to help you relax and improve your thinking.[28]

References

  1. ↑ https://www.helpguide.org/articles/stress/stress-in-the-workplace.htm
  2. ↑ https://www.forbes.com/sites/jennagoudreau/2013/03/20/12-ways-to-eliminate-stress-at-work/#5e6484867f29
  3. ↑ https://www.health.harvard.edu/blog/how-to-handle-stress-at-work-2019041716436
  4. ↑ [v161138_b01]. 26 February 2019.
  5. ↑ https://www.nhs.uk/conditions/stress-anxiety-depression/reduce-stress/
  6. ↑ https://www.helpguide.org/articles/stress/stress-in-the-workplace.htm
  7. ↑ https://www.forbes.com/sites/jennagoudreau/2013/03/20/12-ways-to-eliminate-stress-at-work/#5e6484867f29
  8. ↑ https://www.helpguide.org/articles/stress/stress-in-the-workplace.htm
  9. ↑ [v161138_b01]. 26 February 2019.
  10. ↑ https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/coping-with-stress/art-20048369
  11. ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=1&contentid=2882
  12. ↑ https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/coping-with-stress/art-20048369
  13. ↑ https://www.helpguide.org/articles/stress/stress-in-the-workplace.htm
  14. ↑ https://www.apa.org/helpcenter/work-stress
  15. ↑ https://www.apa.org/helpcenter/work-stress
  16. ↑ https://www.helpguide.org/articles/stress/stress-in-the-workplace.htm
  17. ↑ https://www.helpguide.org/articles/stress/stress-in-the-workplace.htm
  18. ↑ https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htm
  19. ↑ https://www.apa.org/helpcenter/work-stress
  20. ↑ https://www.helpguide.org/articles/stress/stress-in-the-workplace.htm
  21. ↑ https://www.nhs.uk/conditions/stress-anxiety-depression/reduce-stress/
  22. ↑ https://www.helpguide.org/articles/stress/stress-in-the-workplace.htm
  23. ↑ https://www.helpguide.org/articles/stress/stress-in-the-workplace.htm
  24. ↑ https://www.forbes.com/sites/jennagoudreau/2013/03/20/12-ways-to-eliminate-stress-at-work/#5e6484867f29
  25. ↑ https://www.helpguide.org/articles/stress/stress-in-the-workplace.htm
  26. ↑ https://www.helpguide.org/articles/stress/stress-in-the-workplace.htm
  27. ↑ https://smokefree.gov/quit-smoking/getting-started/steps-to-manage-quit-day
  28. ↑ https://www.health.harvard.edu/blog/how-to-handle-stress-at-work-2019041716436

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