In today’s fast-paced work environment, stress has become a normal part of the working day. With workloads, deadlines, and the pressure to perform at your best, it can feel overwhelming. Managing stress at work effectively plays a crucial role in maintaining both mental and physical health. According to the American Psychological Association (2024), they report that their annual survey consistently indicates that work is a significant stressor among the majority of Americans. Let’s explore some techniques to help manage stress at work, increase work productivity, and maintain overall well-being!
7 Ways to Manage Work Stress
Prioritize and Delegate
How should we do this?
Start by prioritizing tasks by considering the importance and deadlines. After that is done, delegate tasks that can be handled by others to free up time for those higher-priority activities.
Let’s consider why this approach to managing work stress:
Oftentimes, overloading yourself leads to burnout. By delegating and prioritizing tasks that are higher on the priority list, you focus on the immediate work that needs to be done. This helps decrease the feeling of being overwhelmed.
How should we apply this approach into practice?
There are various practice approaches to reaching this goal. You can create a simple to-do list that is regularly reviewed and adjusted as needed. An example of a task-management system is the Eisenhower Matrix. ↩️
Practice Time Management
How should we do this?
Set aside specific periods for focused work. An effective approach to this is implementing time-blocking techniques where there is allotted time for focused work, meetings and breaks.
Let’s consider why this approach to managing work stress:
Time management strategies help employees structure their day, in turn reducing decision fatigue and improving productivity.
How should we apply this approach into practice?
Using tools like Google Calendar to schedule and track deadlines. It is also important to be realistic about what can be achieved/completed in the timeframe.
Take Regular Breaks
How should we do this?
Try to schedule regular breaks throughout your day. It is important to step away from your desk, stretch, walk or even take a few moments to do something unrelated to work (i.e. mindfulness, deep breathing).
Let’s consider why this approach to managing work stress:
It helps reduce mental fatigue! Short and frequent breaks help reset your brain,
and increase focus.
How should we apply this approach into practice?
A simple way to start is to set a reminder to take breaks and committing to stepping away from screens. Another method is the Pomodoro Technique, which focuses on 25 minute working blocks followed by five-minute breaks.
Set Boundaries
How should we do this?
It is important to set clear boundaries between work and your personal time. If you hold a remote position, turn off your work notifications after hours. Do your best to avoid checking emails or even engaging in any work-related tasks during personal time.
Let’s consider why this approach to managing work stress:
Boundaries help you avoid burnout by recharging. If you continuously experience work-related distractions, it prevents you from fully disconnecting, thus increasing stress.
How should we apply this approach into practice?
If you work remotely, establish a time to end your day and communicate this with your colleagues (i.e cut off from work is 6pm). If you work in-person, incorporate what we discussed earlier, and clearly communicate your “cut off” time from work.
Exercise Regularly
How should we do this?
Try to incorporate physical activity into your daily routine! According to the Mayo Clinic research suggests 30 minutes of moderate physical activity daily (2023).
Let’s consider why this approach to managing work stress:
Research suggests significant benefits of exercise on mental health, including a reduction in depression and anxiety. It does this by reducing stress, regulating mood and assists with overall energy level (2024).
How should we apply this approach into practice?
The idea of incorporating anything new into daily schedules initially seems overwhelming, start small! Schedule work-outs ahead of time and start looking at it as a priority. This can serve as a new opportunity to incorporate tasks you enjoy doing.
Use Healthy Coping Strategies
How should we do this?
Start by identifying coping mechanisms that work for you. These strategies can be journaling, hiking, mindfulness and meditation.
Let’s consider why this approach to managing work stress:
Coping strategies serve as an outlet for stress. Without healthy coping mechanisms,it can become difficult to manage emotions effectively.
How should we apply this approach?
Set aside time to engage in these activities. There are several apps out there to assist with deep breathing exercise and other techniques! Start small, maybe five ten minutes per day to get yourself used to engaging in these exercises.
Seek Professional Support
Explore seeking help from a therapist or counselor! There are professionals who specialize in stress management and together, you can find effective solutions to curbing burn-out.