Which are the Best Strategies for Managing Stress in the Workplace?

According to the American Institute of Stress, a massive 80% of workers feel continual job-related stress. 

What’s more: 

• 25% claim that their jobs are the number one stressor in their lives;
• another 25% have felt like screaming or shouting because of workplace stress
• and 2% had actually struck someone in a job-related rage!

First thing first – this type of everyday struggle goes far beyond someone feeling “kind of unwell” or “slightly concerned.” It actually results in chronic physical and mental conditions, worsened private and social life, stress-related autoimmune diseases, and even suicidal thoughts.

So, let’s dig a bit deeper into the origins, manifestations, and solutions of the problem.

What Causes Stress in the Workplace?

Workplace-related stress factors can be generally divided into four larger groups. These are workloads, people issues, job security, and the balance between personal and professional life.

Of course, combinations of them can frequently occur. And as we are all perfectly aware, both the balance and security have been severely disrupted in the last couple of years due to the unusual situation of the ongoing pandemic.

Respondents around the world reveal that long hours, tight deadlines, pressure to be responsive outside working hours, and a toxic in-house environment are among the top stressors in their professional fields. 

Last but not least – lack of autonomy, monotonous work, or workplace gender inequality can also add to the ultimate feeling of being tense, anxious, and burnt out at the end of the day. 

What are the Signs of Stress in the Workplace?

You obviously can’t mistake the feeling of anger, worry, and distress when it hits you. Anyway, there are multiple other, not-so-obvious symptoms that you might be having long-term trouble in your workplace. These include, for example:

• A pounding heart, irregular heartbeat, or chest pain;
• Stress-related shoulder, neck, and back pain;
• Worsened efficiency of the immune system;
• Persistent stress headaches;
• Warm or cold waves with episodes of excessive sweating;
• Stomach problems;
• Fatigue or nausea;
• Unnatural appetite and/or libido alterations.

The Best Strategies for Managing Stress in the Workplace

As unlikely as it may seem at first, stress management is greatly about how you control your own response and how you handle the situation. Or else said: you probably can’t change the world, but you can alter the way things get to you.

Here is some advice on where to begin and how to proceed:

#1 Start Your Day Right

Most people are already stressed the moment they arrive at their workplace. So, try to organize your mornings in the smartest way possible – preferably without rushing and giving too much credit for road rage, for example. 

Sometimes, waking up earlier causes much less damage than taking these extra 20 minutes of sleep and then running wild for the rest of the day. 

Another way to start your day right is doing the professionally designed “Positive Affirmation” or “Emotion Recognition” exercises in our RelaxifyApp.

#2 Keep Things Organized

A journal, a schedule planner, a to-do list, or a priority tracker – you choose the means; it does the magic. Having a strict plan spares the pressure of tight deadlines, neglected tasks, and minor panic attacks throughout your day. 

The longer ahead you think, the better you will be able to comprehend and prepare for everything that’s coming.

#3 Avoid Heavy Multitasking

Considerable research suggests that calmness and productivity do not come with multitasking but with enhanced focus and prioritizing. 

So, instead of playing the Multi-Armed Shiva, try to avoid distractions and concentrate on one thing at a time before you jump on to the next. 

#4 Do Not Overcommit

To prevent burnout and work overload, you shall learn to say “no,” establish respectful boundaries, and develop healthy responses to task requests.

Whether you work for yourself or an employer, set your limits straight and step back once you reach them. Performing your duties and following your goals is good until it turns to performing everyone else’s duties and letting your goals remodel your mental energy. 

Restrain your perfectionism, do not always shoot for the stars, and learn to delegate responsibilities when needed. This is the only recipe for enjoying your job and making it not merely profitable but also healthy and emotionally rewarding. 

#5 Take Little Recharge Breaks

A 10-minute walk can do miracles! The same goes for a bit of exercise, a friendly chat, or a good joke. 

Know what takes your stress away and turn it into a routine during your workday – walk a bit after lunch, create a physical activity plan, or merely reach out to your crew to make this day better than expected. 

#6 Make Your Workplace Feel Good

Being comfortable – both physically and emotionally – turns the workplace into a friendly place. 

So – grab a back booster for your chair, bring on your fancy headphones, listen to music, and surround yourself with feel-good symbols or memories. Even use an essential oils dispenser if everyone in the room is ok with it!

All workplaces and professional roles have their specifics, so cater your environment to your duties and design your own way to bring these positive thoughts on. 

#7 Practice Mindfulness

Daily mindfulness practices can help you relax, focus, and raise your productivity without creating extra stress. 

If you have no idea where or how to begin, you can always use guided practices – including in our scientifically backed RelaxifyApp!

#8 Ask for Some Support

Everything is not always pink and admitting it is an essential part of improving it. So – feel comfortable to ask for advice and support from your employer, supervisor, colleagues, and relatives.

Share your concerns and expectations, manage conflicts before they grow, and talk things through honestly. Sharing how you feel can bring clarity and point out the organizational issues to be addressed for long-term improvement.

Do not hesitate to seek professional help if needed, as well as boost your well-being with a chosen self-help tool – be it a favorite book, a professional mental health app, sports, or a combination of all of these.

Because little things make the bigger picture, and the bigger picture is your life!