10 Ways To Manage Work Stress

Let’s face it, work stress is unavoidable.

In fact, 83% of U.S. workers suffered from work-related stress and 39% say that work is the main cause of stress, according to the American Institute of Stress.

But what exactly is work-related stress and what can you do about it?

What Causes Work Stress?

Work stress is highly personal. Some people thrive in fast-paced jobs (think emergency room nurses, police officers, and air-traffic controllers) where making a mistake can put people's lives at risk. For others, short deadlines, endless paperwork, the occasional angry customer, telecommuting challenges, and meetings that drag on for hours, putting us even further behind, all can cause stress.

In other words, it’s not the job that creates stress, it’s the way a person responds to the pressures and demands of each workplace that makes him or her stressed.

Common causes of stress at work include:

• Lack of control over responsibilities
• Lack of time
• Management
• Tight deadlines
• Job insecurity
• A toxic work environment (bullying, manipulation).

Not surprisingly, people respond to stress differently. The way they respond depends on their personality and the culture of their workplace.

What Are Symptoms Of Work Stress?

The American Psychological Association  identifies physical and emotional symptoms of work stress including:

• Headaches
• Stomachaches
• High blood pressure
• A weakened immune system
• Insomnia
• Depression
• Anxiety
• Panic attacks
• Poor concentration
• Mood swings

Stress Effects In The Short Term

Strong, negative feelings, such as anger, and stress, activate the amygdala, the region in the brain that handles emotion. It activates the body's "fight or flight" response, triggering the release of cortisol and adrenaline, hormones that make the heart beat faster and blood pressure rise.

Short-term effects of stress include headaches, shallow breathing, difficulty sleeping, anxiety and upset stomach. Stress also can affect your mind by impairing concentration and imagination. Stress also increases the chance you’ll make mistakes because you’re not thinking clearly.

Long-Term Stress Impacts Health

Studies show negative emotions – including anger, hostility and pessimism – are linked to a higher risk of heart disease and lower chance of recovery from events such as heart attacks, as well as poorer cognitive health.

Long-term constant stress also can increase the risk for back pain, lasting muscle aches and pains and a weakened immune system.

Constant stress can affect your emotions and behavior by making you grouchy, impatient, less excited about your job and even anxious or depressed.

Conversely, a growing body of research shows feelings such as happiness, optimism, gratitude, a sense of purpose, well-being or satisfaction in life lead to better heart and brain health. Lowering stress through positive feelings also affects brain circuitry and can help people stay healthier by reducing the amount of cortisol running through their bodies. In women, this can protect the production of estradiol, a type of estrogen that can be important for preserving good brain health.

Check out these 10 coping skills to help you manage stress at work.

10 Ways To Help Workplace Stress

1. Check Reality

When you're in a high-pressure situation, examine your train of thought to see if your thoughts are adding to the stress you feel.

Are you imagining a far worse outcome than is likely? Is the project or situation likely to affect your job approval, reputation or income? Are you really out of your league or are the immediate demands really more of a challenge than a disaster in the making?

Many times, we don’t have a lot of compassion for ourselves, and the voice we hear in our heads is usually not a very nice voice.

Feeling stress at work and being unkind to yourself has a compounding effect.

Listen to the messages you say to yourself and ask if you would talk to a friend that way. If not, reframe the message as though you’re talking to a friend.

2. Manage Your Time

Proper time and priority management can reduce a lot of workplace stress.

Start each day by making a to-do list of tasks, calls to make and e-mails to write. Prioritize the list according to tasks you must do, those you would like to do, and those that can wait.

Make a manageable to-do list by breaking down a large job or project into smaller tasks is the answer.

These are bite-sized tasks that can be completed in one sitting or one day. Place these smaller tasks on your to-do list and check them off when you’re finished.

Checking tasks off a to-do list is satisfying and increases effectiveness. This is a real stress-buster.

Just don’t schedule too much, and build in time for interruptions.

3. Take A Break

Hourly mini-breaks during which you stretch your shoulders, back and neck can provide physical stress relief. This in turn can reduce mental stress.

4. Be Realistic

Manage your personal and professional expectations.  Stop promising to do more than you can handle. Be polite as you say, “With the workload I have, I can’t take on more at this time.”

5. Repeat Yourself

Every day, plan to spend some time at rest, but not asleep. Sit in a comfortable chair, close your eyes and relax your muscles.

Then, focus on breathing regularly as you continuously repeat one simple word, such as “peace,” “relax,” or “om,” aloud or silently. Continue until your muscles and mind are relaxed.

6. Try Muscle Relaxation

Sit or lie down, if you can, and close your eyes. Starting at your head, tense your face by clenching your teeth and furrowing your brow. Hold the tension for 5 seconds, then release it. Next, tense your shoulders by bringing them up to your ears. Hold for 5 seconds, then release. Next, tense your arm muscles and hold for 5 seconds, then release. Continue to tighten and release each group of muscles in your body until you reach your toes. Focus on the warmth and heaviness of your body as you relax. Breathe gently for a few moments, then open your eyes.

7. Visualize

Sit or lie down and close your eyes. For 5 to 10 minutes, imagine you're in a place you love like the beach, the mountains or the house you grew up in. Breathe slowly and deeply as you imagine what you see, feel, hear, taste and smell in your special place.

8. Breathe Slowly and Deeply

Lie flat on your back with your eyes closed. Place your feet slightly apart and rest one hand above your navel, the other on your chest. Inhale through your nose and exhale through your mouth until you've emptied most of the air from your lungs.

As you slowly count to 4, gently inhale, making your stomach rise. Pause for 1 second, then as you slowly count to 4, gently exhale, letting your belly slowly fall. Pause for another second, then repeat this process 10 times.

9. Eat A Healthy Diet And Exercise Regularly

A healthy diet rich in whole foods, fruits, vegetables, whole grains, and lean protein may reduce stress. Consuming lots of caffeine, sugar and alcohol can increase it.

Many studies have found exercise reduces stress. Aerobic exercise like running, swimming or brisk walking, works best for most people. Yoga, Pilates, tai chi or simple stretching also can help by bringing about a calmer, meditative state.

10. Communicate

Humans are social animals. We do better when we communicate with others. So, do it!  Talking with a family member or friend outside of work about the issues that cause your stress at work can help you put things in perspective. Explore solutions and ways to cope together.

Work-related stress is a reality that can’t be denied. Prioritizing stress management will lead to a better relationship with your job and improved work-life balance.

Talking To Your Doctor About Your Mental Health 

The journey toward improved mental health begins with a single step—a conversation with your doctor. Taking the initiative to talk with your doctor your mental health helps you actively invest in a healthier, happier you. Your well-being is worth the conversation.