How to manage stress at work? 8 practical tips

10 de March, 2023

If you have a professional occupation, then you have most likely experienced stress related to your work at some point.

A new task or role, a tight deadline to meet, a more difficult relationship with a colleague or boss… the world of work can be a real rollercoaster and lead us into pressure situations that can affect our physical and emotional well-being.

If you’re experiencing this, then it’s time to take action and try to adopt some habits that will allow you to reduce stress levels at work.

Common causes of stress at work

Some of the factors that can trigger stressful situations at work may be:

• Overwork and/or the need to work overtime;
• High demands on employee performance and skills;
• Lack of clarity in defining responsibilities and expectations for the job;
• Lack of support and recognition from colleagues and/or managers;
• Little or no opportunity for professional development and career progression;
• Lack of participation in decision-making;
• Low salaries;
• Cases of intimidation, harassment or violence (physical or verbal);
• Cases of discrimination (by gender, age, race or ethnicity, nationality, sexual orientation, among others);
• Fear of being fired.

Signs and symptoms of stress at work

Some signs that you may be experiencing stress related to your work could be:

• Physical symptoms: headaches, fatigue, muscle tension, stomach problems, sleep disturbances, among others.
• Psychological and emotional symptoms: difficulty concentrating, anxiety and irritability, low mood, apathy and loss of interest in work, social isolation, among others.

In situations of chronic work stress, workers can even develop what is known as Burnout Syndrome.

Tips for reducing stress levels at work

1 – Identify your stress factors

Start by taking note of the situations that cause you stress on a daily basis and how you respond to them. Was it the traffic? A team meeting? A call from a client? Take notes so you can think about the best way to react to these stimuli.

2 – Try to plan your tasks and manage your time better

When you’re feeling overwhelmed, try putting into practice some basic methods that will allow you to regain control of your work.

• Plan your tasks realistically, according to the time you have available to do them.
• Define a hierarchy of priorities, from the most important/urgent to the least.
• Don’t commit to delivering more than you can fit into your day.
• Divide a large project into smaller deliverables, rather than trying to take on everything at once.
• If it makes sense, use a task management tool to help you organize, prioritize and prioritize.
• If possible, don’t try to do everything yourself and delegate responsibilities.
• Take regular breaks to eat, go for a walk, talk to a colleague or simply relax and step away from your workstation for a moment.

3 – Set limits

Learning to say “no” can also help you minimize stressful situations. Especially these days, many workers can feel pressured to be available all the time, checking emails and messages on their cell phones 24 hours a day. But it’s essential to define periods in which you won’t work or think about work.

Each person may have a different concept of work-life balance. What’s important is that you set boundaries that work for you.

4 – Try to break with habits and thoughts that cause more stress

Sometimes stress increases as a result of certain more negative or self-destructive thoughts and behaviors.

• Try to follow the “glass half full” maxim: give more importance to positive achievements and events than focusing on the most negative situations or the most toxic people.
• Understand that being a perfectionist is a good thing, but most of your work won’t be perfect if you set yourself overly ambitious goals.
• Don’t try to control what is out of your control, particularly other people’s attitudes (focus on your own).
• Some situations at work don’t need to be taken too seriously: try to resort to humor, which can be an excellent way of easing potential stress factors.

5 – Make healthier choices and exercise

As much as you might think there is no connection, the truth is that there is. By investing in your health and physical well-being – through a balanced diet and regular physical activity – you are making yourself more resistant to stress.

So eat a healthy, nutritious diet, don’t go more than three hours without eating, drink water throughout the day and avoid alcohol and smoking.

It’s also proven that physical exercise is an effective way to improve mood, increase energy and relax body and mind. Find an activity you enjoy: it could be walking, running, going to the gym, doing yoga, dancing… the possibilities are endless and will certainly help you relieve stress and find balance.

6 – Don’t neglect sleep

Getting enough quality sleep is crucial for recharging your energy and maintaining balance. Several studies indicate that the ideal is to sleep between 7 and 8 hours a night.

Neglecting your sleep habits can have a negative impact on your productivity, creativity, problem-solving skills, ability to concentrate and mood.

7 – Make time to disconnect from work

Avoiding stress as a result of your professional activity necessarily involves taking a moment to disconnect from work. Look for a hobby that gives you pleasure and allows you to break away from the routine. Go on vacation without being tempted to read emails or answer calls from colleagues or clients. Implement meditation techniques in your daily life, if meditation makes sense to you.

Basically, find activities or moments when your mind is occupied with things other than your professional occupation.

8 – Share your thoughts with someone and seek help

Sometimes we just need someone to listen to us, even if they can’t intervene or solve the problem. Talking to someone you trust – a friend, a family member – can help you calm down and deal with stress.

If you still feel overwhelmed and exhausted, talking to a specialist may be an option to consider. Seeing a therapist can provide you with mechanisms for managing stress and coping with the impact it may be having on your mental health.