Tips For Managing Work Stress

Stress refers to a state of worry or tension as a result of facing a perceived threat. People can experience stress as a result of many different types of situations, but work is one of the most common causes. Prolonged or chronic stress of any kind can result in an increased risk of long-term health problems, and it may also impact your emotional health, relationships, productivity, and overall well-being. That’s why it can be important to learn to recognize the signs of stress so you can take action. Let’s explore some common causes of work-related stress, signs of potentially harmful stress levels, and tips for coping in a healthy way.

Common causes of stress in the workplace

There are various factors that can lead to workplace stress, which can vary significantly depending on the job, the workplace, and the individual. Some examples of sources of workplace stress include:

• A demanding work environment
• A competitive work environment
• Work that has a direct, significant impact on the lives of others 
• Poor working conditions
• Insufficient pay
• Job insecurity 
• Coworkers or managers with whom you don’t get along
• Your level of work-life balance

The stress that you experience in a certain job can also change over time. For example, healthcare workers were put under increased pressure during the height of the COVID-19 pandemic, which increased tension in an already stressful line of work. 

Also note one study in which the majority of participants reported that they believe that the conditions are the main cause of stress in their workplaces. Chaotic, noisy, cluttered, or unsafe conditions can have a significant impact on an individual's productivity and mental health while at their job, which is just one reason employers and managers should aim to create safe and supportive environments where employees can do their best work.

Recognizing the signs of stress

When experiencing stress at work, people are often encouraged by the culture or their employer to just “get on with it,” even at the risk of their health and well-being. While self-awareness and stress-reduction techniques can’t fix poor management or working conditions, they may help a person cope more effectively with the work-related stress they do experience. 

First, it can help to develop a sense of awareness so you can recognize when you’re experiencing stress and take action accordingly. Cultivating a mindfulness practice can be a helpful first step. Over time, you may be able to learn how to tune into the subtle signals of your mind and body so you can realize when stress is affecting you.

Next, it can be helpful to get familiar with common signs of stress. These can vary from person to person, but some general symptoms to look out for include:

• Jaw clenching
• Headaches
• Increased irritability and frustration
• Back pain or other unexplained pain
• Gastrointestinal issues
• Trouble concentrating
• Trouble making decisions
• Mood swings
• Difficulty sleeping
• Social withdrawal

If you’re experiencing unexplained physical symptoms, it’s usually recommended that you see your doctor to rule out any underlying conditions. However, if it’s stress that’s causing signs like those listed above, this knowledge can empower you to take action to reduce or better manage it.

Strategies for managing workplace stress

There are lots of different stress-management strategies that may be helpful to you depending on your job and other aspects of your individual situation. Here are a few techniques you might explore for managing work stress.

Take breaks

Finding small moments during your work day to disconnect from your tasks can be beneficial. Research suggests that regular “microbreaks” of 10 minutes or less may help reduce fatigue and improve performance, both of which could contribute to reduced stress. Pausing regularly to drink water, walk around the block, or do a few stretches could be helpful.

Aim for work-life balance

Balancing your work with your personal or home life can be difficult but worthwhile when it comes to stress reduction and overall well-being. The way you cultivate this balance depends on your job and other elements of your lifestyle, but some tips can include:

• Not answering work calls or emails after hours
• Sticking to the responsibilities outlined in your job description
• Creating a ritual when you leave work that helps you mentally disconnect, such as turning off your phone, going for a jog, taking a shower, or listening to a certain playlist
• Setting realistic goals for your work
• Communicating with your manager about your workload when needed, if applicable

Practice relaxation techniques

Relaxation techniques may help you unwind during the work day and after. Research indicates that these techniques may help alleviate stress, with one study suggesting that this was even true for healthcare workers during the height of the COVID-19 pandemic. Listening to soothing music, going for a walk in nature, practicing breathing exercises, or participating in online yoga classes are a few methods that might be helpful for promoting relaxation in your day-to-day life.

Build a social support network

Having a social support network in your place of work can be advantageous for stress resilience and overall health. For example, consider one study whose findings suggest that teachers with positive working relationships exhibited lower levels of stress. If you have coworkers you regularly see or speak with, you might make an effort to build rapport and check in with them in order to build a friendly relationship. It can also be helpful to cultivate strong social connections outside of work.

Be a supportive manager

If you’re a manager, you can play a significant role in reducing stress for your employees. Research suggests that organizational and leadership support is a strong predictor of employee health, so a manager's contributions can be especially important. For example, you might advocate for employee breaks and benefits, create a culture of compassion rather than competition and rigidity, and encourage cooperation and the prioritization of health among all employees. 

Support resources for stress reduction

If you’re looking for help managing work stress, there are various resources you might consider. First, joining a support group could be helpful. For example, you might find one specifically for professionals in your field, like healthcare workers, social workers, or teachers, or for those experiencing burnout, compassion fatigue, work-related trauma, or other challenges.

If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.

For those who are interested in receiving more personalized support, talk therapy may be worth exploring. A licensed therapist can help you identify the root causes of your work stress, address any mental health challenges it may be impacting, and support you in developing healthy coping mechanisms. If a busy work schedule makes it difficult to regularly attend in-person therapy appointments, you might explore online therapy instead. With a platform like BetterHelp, you can get matched with a licensed therapist with whom who you can meet remotely from anywhere you have an internet connection—no commuting required. 

There are a number of research-based therapy methods that may help a person reduce or manage stress, such as cognitive behavioral therapy and mindfulness-based stress reduction. Research suggests that modalities like these can typically be effective when delivered in person or online. For example, consider a study that indicates that internet-based cognitive behavioral therapy may help reduce symptoms associated with chronic stress.