Proven Workplace Stress Management Strategies & Techniques

Understanding Workplace Stress

Workplace stress is an increasingly common issue. With longer working hours, higher demands, and constant connectivity through technology, it’s easy for employees to feel overwhelmed or burnt out.

Top 5 Causes of Workplace Stress

Heavy workload – Feeling like there’s too much to do in too little time
Lack of communication and support
Unclear expectations
Job insecurity
Poor work-life balance

Healthy Ways to Manage Work Stress

Rather than ignoring stress, it’s important to address it through healthy coping strategies. This not only improves your wellbeing, but also makes you more productive.

Take Time For Yourself

Make sure to take breaks, use vacation days, pursue hobbies, exercise, and stay connected with loved ones outside of work.

Organize and Prioritize

Break large projects down into smaller tasks. Set clear deadlines and learn to say no if your plate is already full.

Practice Relaxation Techniques

Try deep breathing, meditation, yoga or going for a short walk to calm your mind.

Cultivate Supportive Relationships

Having colleagues you trust makes a big difference. Offer support to co-workers too.

Communicate Constructively

If you feel overwhelmed, have a polite discussion with your manager about workload. Offer solutions, not just problems.

When to Seek Professional Help

While daily stress is normal, if not properly managed, it can develop into long-term exhaustion, anxiety or depression. Seek medical advice if stress is:

Overwhelming and constant
Impacting your physical health
Affecting your personal relationships
Hurting your professional performance

FAQ

What are some examples of workplace stressors?

Common workplace stressors include heavy workloads, unclear expectations, job insecurity, conflicts, lack of autonomy, long hours, pressing deadlines, work-life imbalance, and inadequate support systems.

What are physical symptoms of workplace stress?

Headaches, stomach issues, sleeping problems, fatigue, changes in appetite, teeth grinding, muscle tension, heart palpitations, weight gain or loss, and frequent illness can all be physical symptoms of too much workplace stress.

How can companies help reduce employee stress?

Smart companies implement stress management programs, offer counseling, promote open communication, provide leadership training, assess workload fairly, give opportunities to unwind, supply ergonomic equipment, encourage vacations, supply health programs, acknowledge good work, and foster an atmosphere that makes it okay to talk about stress.

What relaxation techniques help with stress?

Deep breathing, yoga, meditation, creative hobbies, humor and laughter, going for walks, listening to music, getting massages, practicing mindfulness, taking short power naps, and spending time in nature are all excellent ways employees can incorporate relaxation techniques to alleviate stress.

How can you tell if your stress is more serious?

If you feel completely overwhelmed, out of control, and unable to cope for more than a few weeks, your stress levels have likely moved beyond typical day-to-day strain into something requiring medical advice and treatment assistance. Seek help from a doctor if necessary.