No matter what type of job you have, it’s normal to feel the effects of stress at one point or another. Too much stress, for too long, can be harmful for your health. Learning to control what you can and manage those stressors can improve your mental and physical well-being, and boost your energy and productivity, too.

Types of workplace stressors

When you’re feeling overwhelmed, you might talk about your ‘stress.’ But what you’re usually referring to are your ‘stressors.’ Stressors are the situations or conditions you perceive as a threat. Stress is how your body responds to them.

Identifying your stressors is important so you can understand them better and learn ways to better manage your stress. One way to identify stressors is to keep a journal and track when you’re experiencing those feelings. Pay attention to the situations and people involved and try to pinpoint your reaction to those stressors. From there, you can take steps to control the sources of the stress.

Common workplace stressors include:

Heavy workloads. Having too much work to do, not enough time or tight deadlines to meet.
Lack of connection. Not feeling connected with co-workers and needing support.
Job uncertainty. Feeling worried about the future of your role or unclear of your expectations at work.
Unbalanced work life. Working too much, to the point of burn-out or stress over not spending enough time with friends and family. Often, both.

Ways to manage workplace stress

Some work stressors are unavoidable, but often you can learn healthy ways to manage and cope with those issues to improve your experience.

Manage time and tasks

Feeling overwhelmed or unfocused can make days feel long. Try these tips to help you take your work in stride:

Break projects into smaller tasks. Then, focus on finishing one step at a time. End your workday by writing down your priorities for the next day.
Make a list. Work on tasks in order of importance. Try to work on unpleasant tasks earlier in the day, so you aren’t dreading those tasks as you work. For larger tasks or those that take more concentration, try to block out your time to focus on finishing them.
Take regular breaks, if possible. Even a ten-minute walk around the block can help clear your head and give you a new perspective. A good way to add movement into your workday is to schedule “move and talk” meetings. Talk with your doctor before significantly increasing your activity level.*

Reach out

Keep tabs on your personal relationships. Connecting with others can be a natural stress reliever. Here are a few things to try:

Ask your manager for guidance. They can help you create a plan for managing your stressors, and give you tips or wellness resources. Some companies have employee assistance programs (EAP) that offer no-cost counseling sessions, too.
Rely on a support network of coworkers, family and friends. Sometimes just talking to someone can help you feel more at ease. Spending time with people you trust can help build resilience to stress, too. If you don’t have many connections at work, try to take some time to build one or two friendships.
Find a mentor. A mentor can help you solve work problems that may cause stress. Networking is a great way to find mentors while socializing at the same time.

Take control

If you feel uneasy or out of control about your job, try to take a proactive approach. Here are some tips:

Talk with your manager. Tell them how you’re feeling and let them know about conditions that may be affecting your performance at work. Talking it through can help you better understand each other, too.
Clarify your job duties. Revisit your job description and responsibilities. Could you be taking on more than your job requires? Talk with your manager about resetting your duties if needed.
Consider a job change. If it makes sense, talk with your manager about moving into another role. If the stressor is out of your control, and you determine it’s harmful to your health or well-being, this may be a good time for a new opportunity.

Keep it balanced

As more people are working from home, finding work-life balance can be harder than ever.

Aim for balance between work life and personal life. If you build a healthy personal life with family and friends, it may be easier to put work situations in a healthy perspective. Plus, you can take comfort in the love and support of those around you.
Create boundaries for yourself. This can help you separate your work life and your personal life. For example, turn off your phone during meals. And as much as possible, set aside some time for yourself to do something you enjoy.
Learn to say ‘no’. Decide where and how you want to spend your time – then stick to it. If you know what matters to you, setting boundaries around your time will be easier.

Get the help you need

If you are in a crisis or if you have thoughts of hurting yourself or others (or you know someone having those thoughts), get help right away. Call or text 988 to connect with the Suicide and Crisis Lifeline. If you have an immediate, life-threatening emergency, don’t wait – call 911.

By paying attention to your stressors at work, you can take healthy steps to manage them. Be patient with yourself as you figure it out. Being mindful and taking control can help you live the life you deserve.

*If you’re pregnant, physically inactive or have a health condition such as arthritis, diabetes or heart disease, check with your provider before starting an exercise program or increasing your activity level. They can tell you what types and amounts of activities are safe for you.

Sources:

American Psychological Association (APA). 11 healthy ways to handle life’s stressors. Oct 31, 2023.

Helpguide.org. Stress at work. Feb 5, 2024.

Mayo Clinic. Job burnout: How to spot it and take action. Nov 30, 2023.

American Heart Association. Stress and heart health. Feb 8, 2024.

Ways to manage workplace stress

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