Healthy Ways to Manage Workplace Stress: Expert Tips

Healthy Ways To Deal With Stress At Work: A Licensed Clinical Social Worker’s Perspective

Work is a part of daily life for most people, and some level of stress often comes with the territory. It can have a variety of sources, whether it’s tight deadlines, job insecurity, conflict with coworkers, or simply being spread too thin. While we’re wired to be able to handle periods of stress from time to time, ongoing or chronic stress can be difficult to manage and may lead to a variety of negative consequences for one’s mental and physical health. That’s why learning healthy ways to manage stress can be helpful; read on for tips and strategies from our licensed clinical social workers.

Statistics about work-related stress

If you experience stress at work, you’re not alone. According to a Forbes report, the average business professional manages between 30 and 100 projects simultaneously and gets interrupted about seven times an hour. The report suggests that these factors may contribute to the fact that more than 40% of adults say they lie awake at night thinking about the stressful events of their day.

In addition, the American Psychological Association’s 2021 Work and Well-Being Survey uncovered various study points about how stressed the average US adult is at work. Factors cited for high-stress levels at work include low salaries (56%), too heavy of a workload (50%), and a lack of paid time off or sick leave (50%). It also has that three in five employees say that work-related stress negatively impacts their performance, which can create more stress in turn.

Understanding the effects of stress at work

When we experience stress, our body is enacting a complex chemical and physiological process designed to help us deal with threats. This typically includes a release of the stress hormone cortisol along with physical responses such as muscle tension, sweating, and an increased heart rate. These changes can help us handle a stressful situation in front of us, but it’s not intended to be consistently activated long term—which is when stress-related health problems can arise.

Impact of work stress on mental health

The stress we experience can be generally categorized as either short- or long-term. Long-term stress is the most common type caused by work-life balance challenges, and it’s likely what you’re experiencing if your stress stems from your job. Short-term stress could be affecting you if it’s tied to one stressful event or time period after which you’ll feel less stressed, such as a job interview, a busy season, or an important project.

Experiencing significant stress consistently over time can produce harmful health effects. The potential consequences of chronic stress can include:

• Increased blood pressure
• Heart disease
• Obesity
• Headaches
• Diabetes
• Anxiety
• Depression
• Sleep disturbances

Some may also turn to unhealthy coping mechanisms (such as tobacco, alcohol, or overeating) to deal with stress, all of which can contribute to health concerns or exacerbate other conditions.

Evidence-based strategies for managing work-related stress

Work-related stress can have far-reaching negative impacts on one’s life because it’s something you typically have to face most every day. That’s why learning evidence-based techniques to manage it can be important. Our licensed clinical social workers recommend the following strategies:

Try physical relaxation techniques

Learning a few simple relaxation techniques that you can practice when you feel a spike of stress at work—or regularly, for best results—can be helpful. A few popular, research-backed methods include:

• Breathing exercises. Taking a few deep breaths can help communicate to your body that you’re not in danger and don’t need the fight-or-flight response to be active right now. Box breathing is one effective method to try.
• Progressive muscle relaxation. Since stress often causes muscles to tense, practicing a technique like progressive muscle relaxation can be calming, too. It involves sequentially tensing and then relaxing each muscle group from your head to your toes, typically with eyes closed and while breathing deeply.
• Mindfulness practices. Our ReachLink therapists often recommend incorporating brief mindfulness exercises throughout your workday. Even a 2-minute mindfulness break can help reset your stress response system.

Practice good time management

Effectively managing the tasks on your plate is another way you can manage stress levels. For example, instead of responding to each chat or email notification that appears from a coworker in real time, you might set aside an hour after lunch to address all your messages. That way, you can avoid engaging with interruptions or distractions so you can stay on track with the task at hand. Time-management techniques like the Pomodoro method may also be helpful if you’re having trouble focusing on a project. Finally, setting boundaries for your time and saying no to projects you don’t have the bandwidth for can be another key element of practicing good time management to limit stress at work.

Take care of your physical health

Taking good care of your body can help you be better equipped to manage the stress you may face at work. Research supports that the following healthy habits can all be helpful to this end:

• Staying hydrated
• Getting enough sleep each night
• Engaging in regular physical activity
• Eating a healthy diet
• Avoiding or limiting consumption of sugar and alcohol

Fully unplug during time off

Being able to relax and enjoy yourself when you’re not at work can help you feel energized and ready to take on challenges when you do return to your job. Muting notifications from or even uninstalling work-communication apps on your phone and avoiding work projects during time off whenever possible can help you create healthier work-life balance.

At ReachLink, we’ve observed that clients who establish clear boundaries between work and personal time report lower overall stress levels and improved job satisfaction.

Create a supportive workplace network

Building relationships with colleagues who can provide emotional support and practical assistance during stressful periods can serve as a valuable buffer against workplace stress. Our clinical social workers often recommend:

• Establishing a trusted circle of coworkers you can confide in
• Participating in workplace wellness programs when available
• Finding a mentor who can provide guidance during challenging situations
• Joining professional networking groups related to your field

Talk to your manager

If you’re consistently overwhelmed with tasks or often scrambling to meet deadlines that are too tight, it could also be worth speaking with your manager or supervisor if applicable. You might let them know about your current workload and discuss possible adjustments or support that could help you manage your responsibilities more effectively. Open communication can lead to better understanding and solutions, such as redistributing tasks, extending deadlines, or prioritizing projects to reduce undue pressure.

In summary, managing stress at work involves a combination of self-care, effective time management, building supportive networks, and clear communication. Integrating physical relaxation techniques, establishing boundaries between work and personal life, and seeking organizational support are crucial steps that can improve overall well-being and job satisfaction. Remember, stress is a natural response but addressing it proactively can prevent it from affecting your health and performance.

Empowering yourself with practical strategies and resources not only helps you cope with stress but also fosters resilience, making your work experience more fulfilling and sustainable over time.