10 ways to deal with and manage stress at work

Who hasn’t felt the pressure of work-related stress? Even if you love what you do, any job can have stressful elements.

Daily stress, like meeting deadlines and providing deliverables, is challenging enough. But when stress becomes chronic, it’s overwhelming and harmful to your physical and mental health.

It’s also very common. The American Psychiatric Association has consistently found that work is cited as a significant source of stress by a majority of U.S. workers.

10 steps to avoid work stress

You can’t always avoid stress on the job. But you can take steps to help minimize it, like these 10:

1. Identify what stresses you

It’s essential to learn what’s causing your stress at work. Using “mindfulness” techniques at work can help you identify what raises your stress levels.

A great way to stay mindful is to keep a journal, even if only for a brief period, like a week or a month. At moments when you’re feeling particularly stressed, write down a quick description of the situation. You‘ll get better – and faster – at it.

After you’ve made a few entries, read back over your journal to find common denominators, like having to work with a specific person or perform a certain task.

As you begin to see a pattern causing you stress at work, you can start to develop a plan to deal with these stressors. Identifying the stressor will make you feel better and help make the situation more manageable. 

2. Set boundaries

Allowing work to take over your life is bound to create stress. And the most common way for this to happen is by routinely replying to emails after hours. It’s toxic. And when after-hour responses become the norm, you’re the only one who can put your foot down.

Step one is to set firm boundaries. Set an example by respecting your team’s lives outside of work. And don’t send or encourage work emails or communications late in the evenings or on weekends.

You also must refrain from replying to emails from your superiors at odd hours. Many managers can find this challenging. But if it’s creating stress, it needs to stop.

3. Develop healthy responses

Many of us tend to fight stress with food or alcohol, so do your best to make healthy choices when you feel the tension rise. Any form of physical activity is a great stress buster (e.g., yoga, walking, swimming, gardening, cleaning).

Also, be sure to indulge yourself in your favorite hobbies and activities (e.g. read a book, go to a concert, ride bikes with friends). Just make sure to set aside time for the things that please you.

Add quality sleep to your list of healthy things to do. Build sound sleep habits by limiting your caffeine intake late in the day and minimizing stimulating activities, especially screen time, before bed.

4. Take quick breaks

Simple quick breaks that put distance between you and the source of your immediate stress can work wonders.

Walk to your car to “get something.” Watch a two-minute video on YouTube or TikTok. Call a friend and say “Hi.” Go to the bathroom. Any quick distraction that can remove you from a stress-creating situation helps.

If you can’t leave your immediate location, then stop and write down three things you are thankful for or the names of three people you care about. Or sit up straight, relax and pay close attention as you take five deep breaths.

If you don’t have a large calendar with beach scenes, wildlife photos, sports cars or whatever floats your boat, get one! They offer an instant escape for the imagination.

5. Stop trying to be perfect

Naturally, you want to “give it your all” when it comes to your career. But try not to be perfect at every aspect of your job. The top performers and hardest workers tend to deal with stress the most.

Self-awareness is your best friend in these situations. Whether it’s accepting that no one is perfect or realizing some people can do some things better than you, if perfection is your obsession, try to get a handle on it.

The solution isn’t to become complacent or lazy. It’s realizing when something is good enough or when the law of diminishing returns tells you any further effort isn’t worth the result and stopping there.

Trying to be perfect is an enormous waste of time and energy, and a big strain on your mental health.

6. Get organized

Organizing your work life is a great stress reducer. Develop an organizational plan that’s easy to maintain, and stick with it. A basic component is a good filing system that works. There are countless examples online. Find one and use it.

This will save you time in the long run by making everything easily accessible. Consider creating rituals for your daily life. These may include personal routines like making tea before work or going on a walk every day during your afternoon break.

One way to get started is to create a plan for your work email. If it’s junk, delete it. If it needs immediate action, do it. If it requires action later, put it in your “To-Do” file and check that file regularly.

You can never stay on top of everything, so don’t try. But with a sound filing system and personal rituals, you’ll be at your best.

7 . Don’t be afraid to ask for help

First, you need to identify what part of your work needs help and then identify where this help can be found. For example, if you need a new idea for a blog post, then find a writer to help with that task.

The workplace of the 21st century is becoming increasingly competitive and stressful. It’s more important than ever to have a mentor or coach to guide you through your career, especially if you feel unsure of your next steps.

8. Talk to your supervisor

Employee health has been linked to productivity at work, so your boss has an incentive to create a work environment that promotes employee well-being. Start by having an open conversation with your supervisor.

The purpose of this isn’t to lay out a list of complaints, but rather to come up with an effective plan for managing the stressors you’ve identified. This will allow you to perform at your best on the job.

While some parts of the plan may be designed to help you improve your skills in areas such as time management, other elements might include identifying employer-sponsored wellness resources you can tap. It can also include clarifying what’s expected of you, getting necessary resources or support from colleagues, enriching your job to include more challenging or meaningful tasks, or making changes to your physical workspace to make it more comfortable.

9. Get comfortable

You might not notice you’re stressed if you’re sitting in an uncomfortable chair for a few minutes. But what if you practically live in that chair at work? You might have a sore back and be more reactive to stress because of it.

Even small things like noises or a colleague’s humming can be distracting and cause feelings of low-grade frustration. Do what you can to create a quiet, comfortable and soothing workspace.

10. Practice these 10 stress relievers

• Count to 10 before you speak or react.
• Take a few slow, deep breaths until you feel your body start to unclench.
• Go for a walk, even if it’s just down the hallway and back.
• Try meditation or a prayer to reset.
• If it can wait, let it sit overnight.
• Break down problems into smaller parts and tackle them one step at a time.
• Hug a friend.
• Find a colleague you can confide in.
• If you owe your mom a phone call, take a few minutes to call her
• Do something simple you’ve been putting off, like making that dental appointment.