I don’t have to tell you that workplace stress is on the rise. According to a study by the American Psychological Association, 60% of workers reported experiencing work-related stress, and 30% reported feeling high levels of stress at work. Additionally, the World Health Organization has identified workplace stress as a global epidemic, with studies showing that workplace stress is a leading cause of poor mental health and can increase the risk of physical health problems such as heart disease, stroke, and obesity.
There are many factors contributing to the increase in workplace stress, including job insecurity, long working hours, heavy workloads, and lack of support from supervisors and colleagues. The COVID-19 pandemic has also had a significant impact on workplace stress, with many workers facing increased job uncertainty, remote work challenges, and social isolation. I work with people every day who are working to strategically manage these challenges and in today’s blog I’m sharing what you can do about workplace stress. Here are 7 strategies to help you today.
Prioritize and Organize your Workload
One of the most common causes of workplace stress is feeling overwhelmed with too much work to do. To manage this, prioritize your tasks and organize your workload. Make a to-do list, and break down large tasks into smaller, more manageable tasks. This will help you stay focused and reduce stress levels. This will help you focus, control distractions and reduce overwhelm.
Take Regular Breaks
Taking regular breaks can help you recharge and refocus and can also help reduce physical strain on your body. Get up and move around, take a walk outside, or do some stretching exercises. You might establish office hours so there are clear times for colleagues to connect with you allowing you time to take breaks and focus on important work. This can help reduce stress and improve your productivity when you return to your work.
Practice Mindfulness Techniques
Mindfulness is a technique that involves focusing your attention on the present moment. Mindfulness can help reduce stress and improve overall well-being. Try taking a few minutes each day to practice deep breathing, meditation, or other mindfulness techniques. Make room for quiet reflection.
Set Boundaries and Manage Expectations
It’s important to set boundaries and manage expectations at work. This means knowing your limits and communicating them to your boss or colleagues. If you’re feeling overwhelmed or stressed, don’t be afraid to ask for help or delegate tasks.
Build Positive Relationships
Building positive relationships with your colleagues can help reduce workplace stress. Try to be supportive and helpful to your colleagues and seek out support from them when you need it. Having a strong support system can help you manage stress and stay positive. If you struggle to build trust in your relationships at work I wrote this blog that can give you the guidelines you need.
Get Enough Sleep
Lack of sleep can contribute to stress and reduce your ability to cope with stress. Make sure you’re getting enough sleep each night. Aim for 7-9 hours of sleep each night and establish a consistent sleep schedule. Self-Care is a strategy! I joined other experts and shared simple ways you can lock in your self-care routine in this article by Amy Martuarana Winderi titled “8 Self-Care Strategies to Help Out Future You.”
Take Care of Yourself Outside of Work
It’s important to take care of yourself outside of work, too. Make time for hobbies and activities that you enjoy, spend time with friends and family, and prioritize self-care. When you aren’t at work be sure you respect the boundary between your time and work time. Disconnecting is powerful. This can help reduce stress and improve your overall well-being.
Employers can help reduce workplace stress by implementing policies and practices that support employee well-being, such as flexible work arrangements, employee assistance programs, and stress management training. Employees can also take steps to manage their own stress, such as taking regular breaks, practicing mindfulness techniques, and seeking support from colleagues or a mental health professional. By working together, employers and employees can create a healthier, more productive workplace that supports well-being and reduces workplace stress. If you need support to manage workplace stress, you can connect with me here. I’m here to help.
Babita Spinelli
Licensed Psychotherapist & Certified Coach.
