Some workplace stress is unavoidable. Tight deadlines, unrelenting managers, office politics – we all face situations we can’t control. If nothing changes, you’re increasing the risk of anxiety, insomnia, depression, and other mental and physical health issues.
So, to protect your well-being, you need to know how to deal with stress at work.
This guide offers simple yet effective stress management techniques you can use when workplace pressures are mounting.
What Causes Stress at Work?
Before diving into solutions, it’s important to understand what causes stress at work. The most common workplace stressors include:
- Excessive Workload – Too many tasks and tight deadlines can make it feel impossible to cope.
- Lack of Control – Feeling powerless over work decisions, schedules or processes can increase the levels of stress.
- Lack of Support – A lack of instruction or guidance can leave you feeling overwhelmed or incompetent.
- Difficult Professional Relationships – Difficult coworkers, unsupportive managers, or workplace bullying create a stressful atmosphere.
- Unclear Expectations – Not knowing what’s expected of you or receiving conflicting instructions can lead to confusion and frustration.
- Sudden or Poorly Implemented Changes – Changes to your role, workplace, or operations that aren’t expected or explained can be stressful.
How to Deal with Stress at Work
1. Identify Your Stress Triggers
To manage stress, you have to understand its specific cause. Start by keeping a stress journal for a week or two. Each time you feel stressed, note:
- What triggered your stress?
- How did you react emotionally and physically?
- How did you handle the situation?
Once you identify patterns, you can take steps to address these triggers directly.
For example, if deadlines stress you out, you can try to improve your time management skills.
2. Prioritise and Organise Your Work
A cluttered schedule can lead to a cluttered mind. Managing your tasks efficiently can make a huge difference in how you experience stress at work. Here’s how you can do it:
- Make a To-Do List – List your tasks and rank them by priority. Focus on the most important ones first.
- Break Down Large Tasks – Big projects can feel overwhelming. Divide them into smaller, manageable steps.
- Use the Pomodoro Technique – Work in focused intervals (25 minutes) followed by short breaks (5 minutes) to maintain concentration and productivity.
- Avoid Multitasking – Focus on one task at a time to increase efficiency and reduce errors.
- Learn to Say No – If your plate is full, politely (but firmly) decline additional tasks or delegate when possible.
3. Set Healthy Boundaries
It’s easy to feel like you need to be available 24/7. But constantly working without boundaries is a route to burnout. Here’s how you can set healthier work-life boundaries:
- Establish Clear Work Hours – If you work from home, set specific start and end times to avoid overworking.
- Turn Off Notifications – Avoid checking emails or work messages outside of work hours.
- Communicate Your Limits – Let your manager and colleagues know your availability and personal time boundaries.
- Take Time Off – Use your annual leave and take time off work to recharge.
4. Take Regular Breaks
While working nonstop may seem productive, it actually leads to fatigue and decreased efficiency. Taking short breaks will help you reset and refocus.
- Step Away from Your Desk – Snatch a few minutes for a short walk, a cup of tea, or an opportunity to stretch.
- Practice Deep Breathing – Try the 4-7-8 breathing technique: inhale for 4 seconds, hold breath for 7 seconds and exhale for 8 seconds.
- Use the 20-20-20 Rule – If you use a screen for work, every 20 minutes, try to look at something 20 feet away for 20 seconds. These breaks help to prevent eye strain.
5. Foster a Positive Work Environment
A supportive and positive workplace can significantly reduce stress levels. Even if you don’t control the company culture, you can contribute to a better work environment.
- Practice Kindness – Be supportive and respectful to colleagues.
- Build Strong Work Relationships – Having friends at work can make stressful situations easier to handle.
- Celebrate Small Wins – Acknowledge your achievements, no matter how small, to stay motivated.
6. Incorporate Stress-Relief Techniques
Adding relaxation techniques into your daily routine can significantly lower stress levels.
- Exercise Regularly – Physical activity releases endorphins, which help reduce stress.
- Try Meditation or Yoga –Taking a few minutes for meditation or yoga can help reduce stress and improve focus. Deep breathing, mindfulness, and gentle stretches can all calm the mind.
- Listen to Music – Listening to music you enjoy can help improve your mood.
- Use Aromatherapy – Essential oils like lavender or peppermint can promote relaxation.
7. Maintain a Healthy Lifestyle
Your overall health plays a major role in how you handle stress. A well-balanced lifestyle can help you stay more resilient under pressure.
- Get Enough Sleep – Try to get about 7-9 hours of quality sleep per night.
- Eat Nutritious Foods – Avoid excessive caffeine and sugar. Try to eat a healthy, balanced diet.
- Drink Water – Dehydration causes fatigue and headaches, which can increase stress.
- Engage in Hobbies – Make some time for activities you enjoy to recharge mentally.
8. Communicate and Seek Support
If work stress is becoming overwhelming, don’t suffer in silence. Talk to someone about it—whether it’s a manager, HR, a trusted colleague or a professional counsellor.
- Be Honest with Your Manager – If your workload is too heavy, discuss ways to adjust it.
- Seek Mentorship – Learning from someone who has been in your shoes can provide helpful guidance.
- Report Issues – If you’re being treated unfairly or are involved in a workplace dispute, report it to your HR manager. There should be policies and support in place to help.
- Use Employee Assistance Programmes (EAPs) – Many companies offer counselling or similar services for employees. Speak to your managers to see if there are any EAPs available to you.
Stress Management Training
Unmanaged stress can lead to burnout, reduced performance, and health issues. Training helps employees recognise stress triggers, build resilience and apply effective coping strategies to stay focused and productive.
Our online stress management training course teaches proven strategies to handle workplace stress effectively. It explains how to identify stressors, improve time management, and apply relaxation techniques to maintain a healthier work-life balance. It also offers advice on supporting colleagues struggling with stress.
