How To Manage Stress At Work? 9 Ways To Cope With Stress At Work

Published on December 6th, 2022

Last updated on March 8th, 2023

The main purpose of the work is the performance of their duties for which the employee receives payment. However, more and more people face pressure from work. It can happen for different reasons, from poor team relations to inappropriate conditions offered by the company. This article will look at the leading causes of stress at work and how you can manage it.

Use these ways to cope with stress at work:

  • Start keeping a diary;
  • Determine the expectations of your job and compare them with the conditions the company offers you;
  • Set your boundaries;
  • Create a clear work schedule and strictly follow it;
  • Find the right relaxation techniques;
  • Get quality support;
  • Forget multitasking;
  • Go in for sports.

Chronic stress can lead to some health problems and affect social life. Don’t run the problem; instead, try to fix it initially. It would be best to trace the cause of stress at work and remove it. However, you may also need to work on your worldview and attitude toward some life problems. By the way, the right lifestyle, including good sleep and proper nutrition, also has much to do with stress reduction. However, let’s deal with everything in order.

The Most Common Causes Of Stress At Work

Before we discuss some methods of handling stress at work, let’s talk about the most common causes of stress associated with work moments. Some of the most common causes of stress at work include:

  • Low salary;
  • Poor relationships within the team or between the boss and subordinates;
  • Too many tasks;
  • Impossibility of career growth;
  • This activity is not fun;
  • Work is repetitive and monotonous;
  • Employees have incomprehensible and fuzzy requirements;
  • Starting the work day too early;
  • Constant processing;
  • Lack of a normalized schedule, full days off, or vacation;
  • Perfectionism and the tension that comes from even minor mistakes.

Stress at work can arise not only because the boss gives too many tasks to subordinates but also because of the nature of the work and the person’s habits.

So, for example, people with perfectionism try to make the work as perfect as possible, putting in a lot of effort and berating themselves for the smallest mistake. It leads to pressure from work and chronic tension, which can cause chronic fatigue.

On the other hand, the cause may be an uncomfortable environment between superiors and employees. Frequent disagreements between colleagues and complaints from managers can cause stress, even if the work does not seem hard.

Sometimes, to get rid of the stress at work, a person needs to work on his character, attitude, habits, and attitude to work. However, in some situations, the best solution is to change jobs and find a more suitable option.

What Are The Consequences Of Stress At Work?

The stress that a person may experience in the workplace does not disappear without a trace. Accumulated stress and tension can negatively affect a person’s health, mood, and well-being. Chronic stress, such as that experienced at work, can lead to similar health problems such as:

  • Headache;
  • Insomnia;
  • Daytime sleepiness;
  • Constant feeling of tiredness;
  • Irascibility;
  • Irritability;
  • Difficulty concentrating;
  • Hypertension;
  • Weakening of the immune system.

In the longer term, chronic work stress can lead to tension, anxiety, depression, weight gain, and cardiovascular disease.

Unfortunately, the problem is exacerbated by the fact that, as a rule, people do not know how to relieve stress correctly. Many people choose to relieve stress after a busy day in unhealthy ways, such as drinking a lot of food or alcohol, smoking cigarettes, or even more harmful substances. Thus, the tension resulting from stressful work does not go unnoticed, and people begin to feel the negative consequences after a while.

Therefore, each person should be able to cope with stress, including that received at work, to prevent unpleasant consequences.

Ways Of Coping With Stress At Work

We have already talked about the dangers of chronic work stress and what consequences it has. Now, we should share several essential ways of coping with stress in the workspace.

We have prepared a table with specific tips, following which you can minimize the stress you receive at work. We also want to say that if it is almost impossible to reduce stress at your job, think about finding another job for yourself. After all, your health should come first.

If, with all your efforts, you cannot find a common language with colleagues or superiors, the activity does not satisfy you, and the salary does not suit you, you should consider moving to another company or even changing activities. However, if the situation is not critical, try to start with small steps to reduce the amount of voltage received.

TipWhat should you do?
Start keeping a diaryIt is the first and most effective way to find the source of your stress and decide what you can do about it. Start a diary, and for a week or two, write down everything, even minor stressful situations that you received at work. Also, indicate how you react to it. It will help with coping with stress at work. Be sure to write down your thoughts and feelings about the environment in any given situation. So, for example, if you fought with colleagues or superiors, describe your emotions in a diary. Specify in detail how much this affected your well-being and productivity at work, how you reacted to this event and how you resolved this situation. Also, write down how many work tasks you completed today and how you feel about them. That is, keeping a diary should relate to all situations at work. Write down all situations and details. Thus, keeping a diary will help you track all the moments you get stressed and understand how you react correctly. Perhaps you just need to change your attitude and learn to find a common language with people.
Determine the expectations of your job and compare them with the conditions the company offers youIt’s the next essential way of dealing with pressure at work.First, decide how much money you would like to receive, for example, per month and how many hours per day to work. After you have found the conditions that suit you, compare them with those your company offers. Discuss this with your superiors if you receive significantly less money than you would like. Perhaps your boss will raise your pay, and you can speed up this process. Discuss this issue with your managers if you are dissatisfied with the number of hours you work or the schedule you need to follow. Many companies refuse the standardized work schedule for their employees because the result is important to them and not the time for which it was completed. If you think you work too long and get too little money, tell your boss about it. Often, the authorities take into account complaints and suggestions from their employees to increase their motivation and, as a result, the efficiency of their work.
Set your boundariesIt applies to all aspects of your work. For example, don’t let your colleagues touch your things without permission, sit at your desk, touch your computer, or drink from your mugs. Also, don’t let anyone at your job criticize you, humiliate you, or make offensive jokes about you. Your job should be where you come to work, bring results to the company, and get paid for it. You should not endure humiliation from colleagues, ridicule, gossip, and other unpleasant things. Do your job well, and don’t let your boss snub you. As soon as you notice someone trying to overstep your boundaries, tell that person about it.
Create a clear work schedule and strictly follow itIt’s also a vital method of coping with stress at work. You don’t have to work around the clock, but most likely. You have certain tasks that you must complete in a day. In this case, plan your work schedule in detail. Determine what time of the day you will check your email, contact clients, write reports, answer phone calls, and generally get your work done. Try to keep within the time you have determined for all work tasks. Do not go beyond this time. If you have been assigned many more tasks than usual, you can ask for additional payment or refuse.
Find the right relaxation techniquesEven though you can work through all your problems at work, you may still experience a small amount of stress. Therefore, knowing the right ways to relax after a busy day at work is important. It must be said right away that eating a large amount of food, especially at night, alcoholic beverages, smoking cigarettes, gambling, and other unhealthy ways of relaxation, you should avoid. The best way to unwind after a busy day at work is to go for a walk with friends, take a warm bath, do yoga, or do other sports like meditation. Find your hobby and use it to de-stress after work. Be sure to find time for a full quality night’s sleep, timely adoption of healthy meals, and a walk in the fresh air.
Get quality supportIf you have a problem coping with stress in the workspace, seek help from your close friends or a professional psychologist. Perhaps the problem is that you do not know how to manage your time, lose focus, do not know how to build relationships in society, resist conflicts, or have a high tendency to perfectionism. In this case, even if you change jobs, you can still get dissatisfied with your working day at any other job. Perhaps your friends have experienced similar problems or have experienced overcoming them. In this case, sharing your problem will be a good way to solve the situation.
Forget multitaskingMany people believe that doing more things simultaneously will increase their productivity. However, it is not. When you try to do many things simultaneously, you overload your brain, lose focus, and do not get the expected result. Therefore, plan things one by one and follow your schedule.
Go in for sportsScience has long known that sports and physical activity can reduce stress. Therefore, always find at least a small amount of time for jogging, going to the gym, or doing home exercises. Even if you only exercise for half an hour a day every day, it will significantly affect your stress levels.
The use of vitamins and additional trace elementsOne of the factors in achieving mental and physical health is the consumption of a sufficient amount of essential micronutrients. However, modern food may not have enough substances necessary for the body. So, your problem can be related to insufficient amounts of specific vitamins and minerals in the body. To correct the situation, consult a doctor who will prescribe certain tests. Also, you can try organic supplements made from natural ingredients. For example, our product is made by doctors and experts. It does not contain sweeteners, flavors, or dyes.

Bottom Line

Thus, we have told you about the most widespread causes of stress and high tension people experience at work. Also, we have shared with you several vital ways to cope with stress at work. Be sure to decide whether you are satisfied with the conditions offered by the company and whether this is what you expected. Based on this, determine if you value your work enough to find ways to solve problems that cause stress. If you have too much inconvenience associated with your work and your boss does nothing to improve your working conditions, consider changing companies.

The cost of workplace stress — and how to reduce it


How to cope with stress at work?

To get rid of the stress you get at work, determine why you get constant stress. For this, keeping a diary is a good option. Write down in it all the situations that happened to you, what emotions you felt simultaneous, how it affected your well-being and how you reacted to this event. This method will help you identify the main sources of your stress and eliminate them.

What are the three keys to reducing stress in any situation?

Among these keys are high-quality and full sleep, taking weekly rest, allowing yourself to spend time as you want, and taking breaks between work. However, in addition to the fact that you need to be able to relax, try not to allow stress. If you have any problems, solve them instead of building up tension.

How do I know if I have chronic stress?

If you think you have chronic stress, you can confirm your doubts if you have these symptoms:
Nervous tension;
Inability to relax.

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