How to Deal with Work Stress

Research shows we are stressed both inside and outside of the workplace, with one in nine (11%) of UK adults admit to feeling stressed every single day.

One in four (24%) people in the UK say they feel stressed more days a month than they don’t.

With almost a third (30%) of people saying that work in general causes their stress, and over a quarter (28%) say that it’s specifically their workload demands causing them to feel stressed.

Managing work stress is crucial not just for productivity, but also for overall mental and physical health.

We’ve broken down seven things you can try to limit work-related stress:

Prioritising Work-Life Balance

It might sound easier said than done, but it is so important. Achieving a healthy work-life balance is one of the most effective ways to manage stress at work.

This doesn’t necessarily mean working fewer hours; it’s about being mindful of how you spend your time. Set clear boundaries between work and personal life, and make sure to disconnect from work during non-working hours.

By preserving time for hobbies, family, and relaxation, you recharge your energy levels and reduce overall stress. Remember, a balanced life is essential to perform well in your job and avoid burnout!

Take a Real Lunch Break

It’s easy to fall into the habit of working through lunch to catch up on tasks, but taking a dedicated break can actually boost your productivity and lower stress.

Use this time to step away from your desk, get some fresh air, get moving, or enjoy a healthy meal.

By breaking up your workday, you’ll return to your tasks feeling refreshed and more focused. Studies show that regular breaks improve performance, so don’t be afraid to take the time you’re entitled to have.

Reduce Screen Time Outside of Work

Managing work stress isn’t just about what happens in the office; how you spend your downtime can have a significant impact too.

Reduce screen time outside of work, particularly in the evenings, to help your mind unwind. Too much screen time can lead to digital fatigue, which affects sleep quality and makes it harder to relax.

Instead, why not consider activities like reading, spending time outdoors, or practicing a hobby that doesn’t involve a screen. A balanced approach to technology use can make a big difference in managing stress levels.

Practice Effective Communication

Open, honest communication is crucial in managing stress at work. Whether you’re a manager or an employee, being clear about your needs, limitations, and expectations is essential.

For managers, understanding the workload and needs of your team can help prevent burnout and build a supportive environment.

For employees, communicating your situation and managing upwards can alleviate pressure and clarify priorities.

Remember, good communication is key to a healthier, more supportive work environment.

Focus on Time Management and Prioritisation

Stress often comes from feeling overwhelmed by a growing list of tasks. By focusing on time management, you can tackle responsibilities more effectively.

Start each day by prioritising tasks and setting achievable goals. Using tools like planners, task management apps, or simply a to-do list can help break down large projects into manageable steps, giving you a sense of control and accomplishment as you tick each item off.

Trial different methods when it comes to time management and prioritisation, so you can select the best method for you.

Exercise Regularly and Practice Mindfulness

Physical activity and mindfulness practices are powerful tools for managing stress. Even a short walk during lunch or a few minutes of stretching at your desk can help reduce tension and boost mood.

Mindfulness exercises, such as deep breathing or meditation, are particularly helpful for managing work stress in real time. These techniques calm the mind, reduce anxiety, and improve focus, allowing you to handle challenges with greater resilience.

Know When to Seek Support

Lastly, it’s important to remember that seeking support is a positive step towards managing stress.

Many workplaces offer resources, like employee assistance programs or counselling, designed to support mental health and well-being. Take advantage of these resources if you’re feeling overwhelmed.

If your workplace doesn’t offer these, then there are charities and support groups such as Mind and Samaritans, that can provide a friendly face that will listen. Do some research to find others feeling the same way as you, or others who have come out the other side and are offering advice. Connecting with others who understand can make a world of difference.

Know When Enough is Enough

While some stressful moments are inevitable, knowing when enough is enough and when it’s time to move on is essential to protecting your mental and physical health.

While sometimes you might have stressful periods at work, it shouldn’t be constant – this could be a sign you’re in a toxic workplace.

Knowing when it’s time to seek a new job and leave might sound like a stressful task, but it can be greatly beneficial in the long term.

Learn how to Manage Stress with These Techniques

Stress in the workplace is a common issue, but it’s not something you have to manage alone!

From creating a healthier work-life balance to practising effective communication, there are practical steps you can take to minimise stress and enhance well-being.

Use this guide to make positive changes in your work routine that support both your career and your personal happiness.

Remember: By proactively managing work stress, you’ll not only improve your performance at work but also enhance your quality of life.