Research has indicated that the percentage of Americans who are stressed at work is high—and it’s only getting higher. Work stress has significant health consequences that range from relatively benign (like getting more colds and flus) to potentially serious (such as heart disease and metabolic syndrome).

While stress at work is common, finding a low-stress job is hard (if not impossible). A more realistic approach is to adopt effective coping strategies to reduce stress at your current job.

One effective way to deal with stress at work is to manage stressors immediately instead of letting situations escalate. Although this isn’t always possible because some things may be out of your control, consider exploring which tips you may be able to implement in your work conditions.

Take quick breaks. If possible, consider taking a break or taking distance from the source of your immediate stress at your workplace. If you can’t leave your place of work, consider ways you can take a mental break.

Take a deep breath. As soon as your stress rises, try a deep breathing exercise. Research has indicated that breathing techniques can benefit your physical and mental well-being, relieving stress and tension in the moment.

Listen to music. A 2021 study showed that listening to music for 10 minutes, regardless of the environment, lowers cortisol levels and improves your mood, particularly when it’s your favorite type of music.

Get enough rest. To better deal with job-related stress, consider maintaining optimal sleep hygiene. If you’re living with a condition that affects your sleep patterns, consider reaching out to a health professional for sleep management options.

Set boundaries. If you’re overwhelmed at work, it might be wise to forgo extra responsibility if possible. You could also let go of voluntary roles that cause you stress without bringing you any joy or opportunities.

Ask for help. Asking for help can be difficult but necessary. Consider:

  • asking for more clarity on the tasks assigned to you
  • suggesting more efficient ways to carry out tasks
  • asking to extend deadlines if needed or requesting support from teammates
  • communicating about the tools and support you’ll need to carry out a task effectively

It’s possible to deal with stress at work. By anticipating your stressors, practicing relaxation techniques, and managing your time, you can decrease some of the pressures that make you feel stressed out at work.

Consider taking one of the following courses from Learning & Organization Development to strengthen your resistance to workplace stress.

Resilience: Building Skills to Endure Hardship and Prevent Burnout

Emotional Intelligence

Managing Multiple Priorities

 

References:

Very Well Mind (2022, November 30) Elizabeth Scott, Ph.D.: How to Manage Stress at Work

Psych Central (2022, May 17) Sian Ferguson: 12 Ways to Deal with Stress at Work