5 Ways to Manage Stress in the Workplace

Workplace stress is something that almost everybody encounters at some point. There are very few of us who are fortunate enough to live stress-free lives, and that includes our careers. Mental health therapists and other helping professionals certainly deal with their fair share of stress every day. 

Most of us simply accept the fact that work and stress go hand in hand, and there’s nothing much to be done about it.  

The hard fact to swallow is that too much stress is actually harmful to our health. Repeated exposure to stress at work can lead to burnout, a situation that can quickly lead to other problems, like substance abuse issues, anxiety, and depression. Not to mention that stress releases cortisol, which has been linked to autoimmune disorders, cardiovascular disease, and even Alzheimer's.   

Stress in the workplace is an epidemic. The American Institute of Stress (yes, it’s a thing), reports that 85% of American workers say they suffer from stress because of their jobs. And it's not just the workers who are suffering. U.S. employers lose around $300 billion every year as a direct result of stressed-out workers. The organization even reports that workplace stress results in 120,000 deaths every year.  

But don’t stress, as they say. While we can’t eliminate stressors that are directly related to your job, there are steps that you can take to minimize their effects on your health and your life. Keep reading for our top 5 ways to manage stress in the workplace.   

1, Set Boundaries  

A work-life balance is one of the biggest requests from today’s employees. And that’s because a failure to separate your work life from your personal life can mean that work stress never ends. It bleeds over into your personal life, and that’s unhealthy.   

High-stress jobs and demanding careers often result in people bringing their work home with them or working extra hours. What results is less time for relaxing and enjoyment, and that’s important for resetting your internal mechanisms and relieving stress.   

Remedy this by setting clear boundaries between your work schedule and your personal time. Make sure you schedule time for yourself as well as your career. 

2. Identify Stress Triggers  

Identify situations, people, and events that lead to stress. People respond differently to stress, and what triggers you won’t necessarily trigger your coworkers. But identifying those particular situations or events that lead to a physical or emotional response in yourself is the first step in dealing with the problem.  

It’s unlikely that you will be able to avoid every stressful situation at work. But you might discover that there are solutions for certain triggers or steps you can take to lessen the stress caused by those scenarios. For example, if you’re struggling with a particular project because of a lack of knowledge or training and it's causing you stress, you can reach out for help.   

3. Take Care of Your Health  

Stress is hard on the body and damaging to your physical health. Taking some extra time and attention to caring for your health can help combat the effects of stress and will go a long way toward simply making you feel better.  

A healthy diet, regular exercise, and plenty of sleep are the keys to maintaining physical health and well-being. Don’t forget to mix in some enjoyable activities as well, so you can get an endorphin and serotonin boost along with your exercise. And of course, drink plenty of water!  

4. Find Ways to Relax   

Relaxation techniques are very useful for calming your body’s response to stress. If you’re feeling overwhelmed at work, or have a particularly emotional response to something, take a moment to yourself if you can. Step away. Close your eyes. Try some deep breathing. Take a break or go for a quick walk. Anything that breaks the fight or flight response and separates yourself from the stressful environment for even a moment can help.   

Don’t forget to include relaxation techniques in your daily routine. You can try some meditation or get involved with yoga. Learn about mindfulness and how being in the moment exactly as it is can help you deal with your physical and emotional responses.   

5. Reach Out   

Dealing with stress is something we all do, and asking for help is nothing to be ashamed of. Talking about your experiences with friends, family, and coworkers can help you release some of the negative feelings that might be piling up and help you gain a new perspective on things. 

And if your stress triggers are things that your boss or the higher-ups might be able to remedy, reach out to them as well! Many people avoid bringing problems like this to their boss or HR because they don’t want to look weak or incompetent, but you might be surprised by how empathetic they are and how willing they are to help you find solutions.   

And of course, if you’re feeling overwhelmed, anxious, or depressed to the point where it’s affecting your everyday life, reach out to a professional. Many organizations provide free mental health resources or therapy sessions. Take advantage of these things, even before you feel like you need it.  

Stress Relief Where It’s Needed Most

Mental health counselors, healthcare workers, teachers and other helping professionals face an incredible amount of stress in their professional lives. And stress can be so detrimental to our physical and mental well-being. Choosing not to deal with workplace stress is a scenario that can lead to feelings of sadness, depression, and anxiety. It can lead to burnout and feeling like your career is something you’re stuck in instead of something that brings you joy. 

If this sounds like you, then it’s time to start making some changes. Whether that means changes in the way you approach stressful situations, or even making that career transition you’ve always considered, you deserve happiness and peace at work and at home. Go out there and get it!