How To Manage Stress At Work

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Key Takeaways:

• Workplace stress is defined as the harmful physical, and emotional responses that occur when the requirements of the job do not match the capabilities, resources, or needs of the worker

• 83% of US workers suffer from work-related stress, with 25% saying their job is the number one stressor in their lives.

• Not addressing workplace stress with your employees can lead to high turnover and decreased performance.

What Is Workplace Stress?

The Centers for Disease Control (CDC) defined job stress as “the harmful physical and emotional responses that occur when the requirements of the job do not match the capabilities, resources, or needs of the worker.” They warn that extended periods of workplace stress can lead to health issues or injury.

Everyone will define job or workplace stress differently, as each individual copes with and identifies stressors differently. Unfortunately, job stress is incredibly common. A survey conducted by The American Institute of Stress found that 83% of US workers suffer from work-related stress, with 25% saying their job is the number one stressor in their lives.”

What Causes Workplace Stress?

With the percentage of Americans who are stressed at work continually rising, it’s important for employers to understand what causes workplace stress in order to try and avoid it or help their employees manage it. Not addressing workplace stress with your employees can lead to high turnover and decreased performance. Common causes can be

• Demands. Different job roles will require different levels of demands. It’s the leadership’s responsibility to ensure demands are reasonable and achievable by their employees. If demands are too high or unreasonable, this can lead to high workplace stress for your employees.

• Control. Micromanagement can kill morale, so it’s important to hire managers and executives who understand how to delegate control to others. If your business is filled with individuals who feel the need to keep a tight grip on every project or decision, your employees may experience high workplace stress.

• Support. Although we expect our employees to work independently on many things, support within the workplace is important. Your employees should feel comfortable coming to their managers or leadership team with concerns and feel supported in return. Teams who do not feel support may experience high job stress.

• Relationships. Not every workplace relationship will be ideal, but it’s important to foster a culture of respect and open communication. If your teams do not have the tools to address relationship issues while feeling safe, they can experience high workplace stress.

• Role. If you’re in management, it’s your responsibility to ensure individuals are right for their roles. Employees in the wrong role can experience high stress, even if the job is too junior for their skills. Be sure you’re checking in with your employees every so often to confirm they feel confident or appreciated in their current roles.

• Change. Change is inevitable in any business, but it can also be a common source of workplace stress, especially if it is not communicated properly. As a manager or owner, it’s your responsibility to ensure changes in your business are dealt with as smoothly as possible while communicating with your employees early and often.

How to Manage Workplace Stress

Every individual will deal with stress differently. However, there are some things you can consider doing in order to help yourself or your employees manage their workplace stress.

1. Be aware. If you are constantly under stress, it may be difficult to discern when you are and aren’t stressed. If you find yourself emotionally exhausted by the end of the day, chances are, you’re stressed. Pay attention to how your body and mind feel and what triggers your stress.

2. Get clear expectations. A common source of stress is unclear expectations. As a manager, be sure you outline clear expectations for your employees and keep your door open if they have any questions. As an employee, be sure you’re discussing expectations with your supervisor, especially if you are unclear.

3. Steer clear of conflict. Let’s face it — we spend a lot of time with our work colleagues, and conflict is part of life. Interpersonal conflict can create stress, so when possible, steer clear of individuals who create or commonly discuss conflict. If you find yourself in conflict, be sure you understand how to handle it appropriately.

4. Stay organized. Being organized will help you stay ahead of what comes next and manage your tasks in a way that eliminates stress. You can be more efficient, get more done, and make sure you meet your deadlines. This may look different for everyone, but some common things you can use are calendars, alarms, and planners.

5. Don’t multitask. Multitasking is proven to decrease efficiency, and those who do it commonly suffer as a result. Multitasking splits your focus which results in a less-than-ideal final product. Try another cognitive strategy, such as chunking or simply shifting your deadlines so you can work on one task at a time.

6. Take breaks. Overworking yourself will almost always result in decreased efficiency. Take your lunch break, and bathroom breaks, and be sure you avoid scheduling multiple meetings back to back. If you have the ability to get outside during one of your breaks, it can be a great way to combat both the physical and mental effects of work stress.

7. Do your best. Sometimes you may miss deadlines. We are only human, after all. Be sure to do your best, but if something is too heavy or stressful, put it to the side. In most instances, your projects are not life or death work. It’s better to maintain your sanity than sacrifice your mental health.

8. Balance work and personal. Work-life balance has turned into an industry buzzword, but that doesn’t take away its importance. Being available all hours of the day is not good for anyone. Be sure you create and maintain clear boundaries between your work life and home life.

9. Take care of yourself. It’s easy for stress to take over your life and this can severely impact your health. In order to avoid this, be sure you prioritize sleep, set aside time for fun or downtime, create time for exercise, and make sure you drink water and eat meals throughout the day.

10. Take your PTO. Vacation time is important for disconnecting from your responsibilities and job-related activities. Be sure you take your allotted paid time off and get away from the daily grind. This will help your mental health and productivity when you return to the office.

How to Manage Work Stress FAQ

1. How do you manage stress at work?

   The first thing you should do to manage stress at work is to identify what your stressors are. Is it a lack of communication from your supervisor? Unclear expectations? We recommend keeping track of your stress for a week to help identify what causes the most stress for you in your workplace.

   Once you’ve identified your stressors, it will become easier for you to avoid them. Then, you can work on healthy responses to those stressors, such as setting boundaries or managing deadlines, and taking time to recharge.

2. What are easy ways to manage work stress?

   One of the best ways to easily manage work stress is to meditate. Meditation helps to focus your attention and eliminate jumbled or intrusive thoughts that may be causing you stress. Doing meditation daily can help your emotional well-being. You can also use deep breathing exercises if that’s something you prefer.

   Another easy way to manage stress is to exercise regularly, get enough sleep, drink water, and eat regular meals. You should also take regular breaks, including extended vacation time to disconnect from responsibilities and recharge.

3. What are common signs of workplace stress?

   Some physical signs of workplace stress could be fatigue, muscular tension, constant headaches, heart palpitations, insomnia, or gastrointestinal issues. As for your mental health, workplace stress can also show up as anxiety or depression. If you are experiencing these things, it’s important to seek out a therapist to help.

References

1. The American Institute of Stress – Workplace Stress

2. CDC – The National Institute for Occupational Safety and Health (NIOSH) – Stress…At Work

Author

Caitlin Mazur

Caitlin Mazur is a freelance writer at Zippia where she has written 140+ articles that have reached over 1 mil viewers as of June 2023. Caitlin is passionate about helping Zippia’s readers land the jobs of their dreams by offering content that discusses job-seeking advice based on experience and extensive research.