5 Ways to Reduce Stress at Work

Why You Need these 5 Ways to Reduce Stress at Work.

Work is one of the biggest contributors to overall stress.  Over 77% of Americans cited work as a top source of stress in the previous month in a 2023 study. And work performance was found to decrease as stress increased.

According to the American Psychological Association, common workplace stressors include:

• Low salaries.
• Excessive workloads.
• Few opportunities for growth or advancement.
• Work that isn’t engaging or challenging.
• Lack of social support.
• Not having enough control over job-related decisions.
• Conflicting demands or unclear performance expectations.

We have all experienced episodes of stress at work. In the short term this can result in physical symptoms such as headache or stomachache. In the long term, chronic stress can be deadly.

Use these 5 ways to reduce your stress at work.

1. Identify the stressor.

Take a breath and give yourself a moment to step back and identify the main source of stress at work. Consider whether it’s coming from outside circumstances or from within. Perhaps it stems from your relationship with your boss or co-workers. Maybe the workload is simply more than anyone could finish in the time available. You might feel you have no control over your priorities. It could be that you need assistance with certain tasks, or that you don’t have enough resources to get the job done well.

Feeling stuck in a dead-end job can take a toll too. A salary below the national average for your position is another possible source of strain. Being pulled in too many directions drains energy fast. Constant availability—being on call around the clock with no downtime—can create tremendous pressure. And sometimes there are tasks others could take on, allowing you to focus on what matters most and what you’re best suited to do.

Ask yourself if you may be putting too much pressure on your own shoulders. Perfectionism can create tremendous internal strain. Many people feel anxious about doing a good job or meeting deadlines. Insecurity might also be playing a role. Sometimes ADHD, depression, or anxiety can interfere with work performance. Feeling unqualified is more common than you might think. Take some time to identify what’s getting in the way of completing your work and feeling good about it. When needed, reach out for support. Talking with a trusted friend or a licensed psychotherapist can help you make healthy, positive changes.

2. Once you have identified the stressors, create a plan for reducing the stressors wherever possible.

Talk to your boss about your workload and make sure they know you have too much to do, if that’s the case. You will be more productive if you are less stressed and free of stress related illnesses.

Establish work/life boundaries to establish when you are and are not available to respond to work demands.  Define the maximum number of hours per week you will work and stick with this.  Look for other positions in your current workplace that might be less stressful.  Transfer to another department or a new boss if appropriate.  Find a different job if nothing else works within your current workplace.

Be mindful of what you spend time talking about. Are you spending your time complaining about work and commiserating with your co-workers?  Doing so will increase your stress level and dissatisfaction. Find more positive things to focus on and talk about.

3. Practice stress management skills to lower your stress response.

Pace yourself at work. Learn and use the relaxation breath to instantly calm your stress response. Tune into your own needs and make sure you get enough rest.  Include regular exercise to lower your stress response.  Try Yoga.  Practice mindfulness and keep your attention on positive thoughts as opposed to negative, stress-related thoughts.  Incorporate meditation to clear your mind and lower your stress and anxiety.  Take all the vacation days available to you and do so regularly.  Getting away from the stress will help you rejuvenate and also give you a new perspective on things when you return to work. Make a list of things you enjoy that make you feel good and help you lower stress.  This might include reading, going for a walk, taking a warm bath, playing a computer game, having dinner with friends, etc.  This online training will help you transform your stress.  Transforming Stress Teletraining.

Try this free Body Scan Meditation to reduce your stress response.

4. Ask for support.

Talk to friends, co-workers, family, and others in your profession to explore possible solutions to reducing your stress at work. Find out if your employer provides an Employee Assistance Program (EAP) where mental health professional can help you with stress management and healthy ways to deal with the stress at work.

5. Identify the things you enjoy about your work.

It is easy and very common to focus on all the negative and stressful aspects of work. Take a moment to make a list of the things you like most about your work.  Keep a gratitude journal and write down things you are thankful for.  Focus on the positive aspects of your work.  Whenever possible, do more of the tasks you enjoy and less of those you don’t.  If you truly cannot find anything you like about your work it is probably time for a new job.