Workplace Stress Management

Any person who has a job will have experienced workplace stress at some point in their career. No one is immune to this, even someone who loves what they’re doing. What’s more, workplace stress can build up over time, as more stressful situations pile up.

When you’re stressed, you won’t be able to do your job well. It can affect your satisfaction at work, as well as take a toll on your health. In short, workplace stress can harm your physical, emotional, and mental health.

Fortunately, there are plenty of ways you can manage workplace stress. If you’re finding it difficult to relieve worry and tension, here are some tips to help you out:

Know the Sources of Stress and Address Them

Different people have different stressors or triggers. Some may feel more stressed if they are cooped up for long hours in the office. Others may find that attending early morning meetings can make them feel agitated.

If you can, keep a journal so you can better monitor the things and situations that can make you feel the most stress. For example, if you find that your productivity declines and your stress rises if you work for more than 2 hours straight, then make it a point to take scheduled breaks.

Do note that there may be times when you can’t avoid your stressors or triggers. When this happens, make sure that you find time to calm down and relax afterwards. The key is to be aware of how and when you get stressed, so you can act accordingly.

Learn How to Say No

It’s important to establish work-life boundaries to keep yourself from feeling too stressed and overburdened with your tasks. The digital revolution may have blurred the lines, as everyone seems to be available 24/7. As such, it’s up to you to make your limitations clearer and firmer.

At the same time, don’t get into the habit of accepting jobs that are beyond your capabilities. No promotion is worth sacrificing your health and peace of mind.

Before accepting more responsibilities at work, be sure that you can handle the extra tasks capably. If you feel like you aren’t as well-equipped to do your job as you would like, try talking with your superior about workplace skills training to boost your qualifications.

Do One Thing at a Time

It’s time to end the myth of multitasking. Yes, you can do or attempt to do multiple tasks at the same time; however, the truth is that the human brain can only focus on one task at a time. When you’re doing two tasks simultaneously, you lower the quality of your work.

If you have to accomplish a long to-do list, it’s better to use other work techniques such as chunking. This concept breaks down your work day into “chunks” or segments, which you can devote to a certain group of tasks.

There’s also the so-called Pomodoro Technique, where you work for 25 minutes, take a break for 5 minutes, then resume working again for 25 minutes, and so on. Meanwhile, the “Eat the Frog” approach simply means handling the most important tasks first before more minor ones.

The key is to find a working method that’s best for you in order to maximise your productivity without stressing yourself out.

Take Breaks

If you work for long hours without resting in between, you’ll not only be less effective but also more stressed. Indeed, you’ll be running on fumes even before the day ends if you don’t take breaks.

Ideally, you should take at least a 10- to 15-minute break for every hour you work. You can also follow the Pomodoro Technique as mentioned above. The bottomline is to take work breaks so you can be more productive and effective.

Focus on Your Health and Well-Being

A healthy body is more well-equipped to handle the effects of stress, so make sure you take care of yourself. Aside from eating right and exercising, make sure to get plenty of sleep as well. You may also want to learn deep breathing techniques and other relaxation exercises to help clear your mind.

Ask for Help

Finally, dealing with stress and burnout may be a challenging task all on your own. That’s why you shouldn’t hesitate to ask for help when things become a bit too much to handle.

You can consult a mental health specialist; check with your employer if they have an assistance program to help with the matter. Your circle of trusted friends and family members can also provide emotional support.

The most important thing is to understand that it’s not a weakness to admit that you feel tired and need to rest. Indeed, the sooner you get help, the sooner you can recover and get back into the swing of things.


There’s nothing wrong with working hard. However, this should not be confused with overworking and letting stress build up as a result. No amount of success is worth your good health and peace of mind.