Coping with stress at work


Working hard should not be confused with overworking at the expense of relationships and physical health.

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American Psychological Association. (2018, October 14). Coping with căng thẳng at work. Https://

Everyone who has ever held a job has, at some point, felt the pressure of work-related stress. Any job can have stressful elements, even if you love what you do. In the short-term, you may experience pressure to meet a deadline or lớn fulfill a challenging obligation. But when work căng thẳng becomes chronic, it can be overwhelming—and harmful lớn both physical & emotional health.

Unfortunately, such long-term ức chế is all too common. In fact,’s annual stress in America survey has consistently found that work is cited as a significant source of găng by a majority of Americans. You can’t always avoid the tensions that occur on the job. Yet you can take steps to lớn manage work-related stress.

Certain factors tend khổng lồ go hand-in-hand with work-related stress. Some common workplace stressors are:

Low salariesExcessive workloadsFew opportunities for growth or advancementWork that isn’t engaging or challengingLack of social supportNot having enough control over job-related decisionsConflicting demands or unclear performance expectations

Work-related găng doesn’t just disappear when you head trang chủ for the day. When áp lực persists, it can take a toll on your health and well-being.

A stressful work environment can contribute khổng lồ problems such as headache, stomachache, sleep disturbances, short temper, và difficulty concentrating. Chronic bít tất tay can result in anxiety, insomnia, high blood pressure, và a weakened immune system. It can also contribute khổng lồ health conditions such as depression, obesity, and heart disease. Compounding the problem, people who experience excessive căng thẳng often khuyễn mãi giảm giá with it in unhealthy ways, such as overeating, eating unhealthy foods, smoking cigarettes, or abusing drugs & alcohol.

Track your stressors. Keep a journal for a week or two to identify which situations create the most stress & how you respond lớn them. Record your thoughts, feelings, and information about the environment, including the people và circumstances involved, the physical setting, and how you reacted. Did you raise your voice? Get a snack from the vending machine? Go for a walk? Taking notes can help you find patterns among your stressors và your reactions lớn them.Develop healthy responses. Instead of attempting to fight căng thẳng with fast food or alcohol, vị your best to lớn make healthy choices when you feel the tension rise. Exercise is a great stress-buster. Yoga can be an excellent choice, but any size of physical activity is beneficial. Also make time for hobbies & favorite activities. Whether it’s reading a novel, going khổng lồ concerts, or playing games with your family, make sure lớn set aside time for the things that bring you pleasure. Getting enough good-quality sleep is also important for effective bít tất tay management. Build healthy sleep habits by limiting your caffeine intake late in the day & minimizing stimulating activities, such as computer và television use, at night.

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Establish boundaries. In today’s digital world, it’s easy to lớn feel pressure lớn be available 24 hours a day. Establish some work-life boundaries for yourself. That might mean making a rule not to check email from home in the evening, or not answering the phone during dinner. Although people have different preferences when it comes lớn how much they blend their work and home life, creating some clear boundaries between these realms can reduce the potential for work-life conflict & the stress that goes with it.Take time lớn recharge. to lớn avoid the negative effects of chronic stress & burnout, we need time to replenish and return lớn our pre-stress cấp độ of functioning. This recovery process requires “switching off” from work by having periods of time when you are neither engaging in work-related activities, nor thinking about work. That’s why it’s critical that you disconnect from time to time, in a way that fits your needs & preferences. Don’t let your vacation days go khổng lồ waste. When possible, take time off lớn relax and unwind, so you come back khổng lồ work feeling reinvigorated and ready khổng lồ perform at your best. When you’re not able lớn take time off, get a quick boost by turning off your điện thoại thông minh and focusing your attention on nonwork activities for a while.Learn how khổng lồ relax. Techniques such as meditation, deep breathing exercises, & mindfulness (a state in which you actively observe present experiences & thoughts without judging them) can help melt away stress. Start by taking a few minutes each day to focus on a simple activity like breathing, walking, or enjoying a meal. The skill of being able to focus purposefully on a single activity without distraction will get stronger with practice và you’ll find that you can apply it khổng lồ many different aspects of your life.Talk to your supervisor. Employee health has been linked to productivity at work, so your quái vật has an incentive khổng lồ create a work environment that promotes employee well-being. Start by having an mở cửa conversation with your supervisor. The purpose of this isn’t khổng lồ lay out a menu of complaints, but rather khổng lồ come up with an effective plan for managing the stressors you’ve identified, so you can perform at your best on the job. While some parts of the plan may be designed khổng lồ help you improve your skills in areas such as time management, other elements might include identifying employer-sponsored wellness resources you can tap into, clarifying what’s expected of you, getting necessary resources or tư vấn from colleagues, enriching your job khổng lồ include more challenging or meaningful tasks, or making changes to your physical workspace to lớn make it more comfortable and reduce strain.

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Get some support. Accepting help from trusted friends and family members can improve your ability khổng lồ manage stress. Your employer may also have bít tất tay management resources available through an employee assistance program, including online information, available counseling, và referral lớn mental health professionals, if needed. If you continue lớn feel overwhelmed by work stress, you may want khổng lồ talk to lớn a psychologist, who can help you better manage stress và change unhealthy behavior.