How to Manage Stress At Job and Workplace?


Stress in the workplace is quite normal but when it comes to affecting your productivity and hampering work, excessive stress is always primarily responsible. Workplace stress will not only impact your physical health but it also affects your emotional health largely. The way you deal with workplace stress actually speaks volumes about your ability to either succeed or fail.

Since it’s nearly impossible to control your workplace environment completely and let it move on the way you want, focussing on whatever happens within you makes little more sense. So, if you’re one of those who have been vying hard to overcome stress at work, we have a few exclusive tips for you. Read on.

Tip 1: Recognise signs of stress – before it’s too late!

When stress arrives, it brings along loss of confidence and annoyance which can result into reduced level of productivity and effectiveness at work. This means you will slowly feel that the work you’re doing is no more rewarding but rather more frustrating.  Ignoring the work stress can lead to major problems in future which can further lead to an interference in job performance as well as job satisfaction.

Here are the symptoms and signs of growing stress at work –

  • Growth in the feelings of anxiety, depression and irritation
  • Loss of interest in the work
  • Sleeping issues
  • Instant headache and muscle tensions
  • Problems in stomach, digestion issues
  • Fatigue
  • Loss of concentration
  • Withdrawal from social activities
  • Intake of drugs and alcohol


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Tip 2: Take care of self first and see the difference

It’s time to take some action since you know work stress is gradually eating your professional as well as your personal life and also your health. You must start managing your personal life and pay special attention to your health and the possible hazards resulting from stress. When you know your own requirements are being fulfilled, ability to deal with stress only gets better and you become stronger. You can then feel better and fight with growing stress. However, it does not mean you will need to completely revamp your lifestyle; even little things can make big differences.

Even small changes in life can help you in lifting your mood; take things as they come or one by one and you will see the difference that has been made on your level of stress both in personal and professional life. Here are a few things you must do –

Exercise regularly: Make exercising an important part of your regular routine as it is one of the most powerful stress relievers. Physical activities affect your health by raising your heart rate and resulting into sweating. It helps you in focusing sharply and relaxing not only the body but also the mind. If you find it tougher, break it into segments.

Choices in food intake: Focus on eating less but at regular intervals as having frequent meals is better than not eating at all for a long time. It will help you keep your energy up and maintain blood sugar level.

Don’t depend on alcohol: If you’re taking alcohol to fight stress, you’re probably demeaning it and the pleasure it can otherwise offer to you. Don’t depend on alcohol or smoking as it can also result into instant mood swings and growth in your anxiety level.

Adequate amount of sleep is the key: Stress and worry can lead to loss of sleep but ensuring that you cover the requirement of sleep in a day means you’re ready to fight stress. When people are not sleeping, they are found thinking about what happened at the workstation and what they would do the following day – this can result into stress. Lack of sleep means you’re getting more vulnerable to stress. Also try to improve the quality of your sleep which should be at least 8 hours in the night.

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Tip 3: Set priorities and organise things

Setting priorities can help in regaining the control that seems to have been lost. Your ability to maintain calm and control even during the stressful situations is going to project you as a winner on your professional platform. You will be much appreciated by your colleagues and managers at work which can also lead to development of better relationships at workplace. Here are a few things to do –

Creation of balanced schedule: Analyse your daily schedule, tasks and responsibilities and get back on the track. Have a logical balancing system for your work and personal life.

Stop over-committing: Don’t try to fit too many tasks within one day which means you must avoid tight scheduling. When you have got a lot of things on your plate, eating everything together is going to create troubles. You need to eliminate less important things in the list.

Planning breaks at regular intervals: Short breaks should be taken from time to time. Relax yourself, think about your hobbies, meditate or simply do things that don’t come forcibly at head. Recharge yourself and get back with a bang!

Delegation of responsibility: Stress will naturally arrive if you take up everything on your shoulders. Rather distribute the responsibilities and this is an amazing way to offer opportunities to the ones who deserve. It may not be possible for you to control progress at every little step which means it’s time to consider shedding off the unnecessary stress.

It’s time to grow yourself in terms of self-awareness, social awareness, self-management and also relationship management. Improve on the emotional intelligence and learn to compromise. Break down all the bad habits and motivate yourself at work. With a friendly communication, you’re not just making the work environment pleasant for your co-workers but you’re also bidding-a-good bye to unnecessary stress that can crop up.

Be patient and listen to what others have to say and share all that is worth. Think of all the good things that have happened to you – professionally and personally; thank God for being there and remember you can’t control EVERYTHING under the sky! Establish a strong connection with your internal emotional experience, defuse tension and start meeting the new challenges and reacting to things with an ounce of humour and a bright smile. Don’t try to be perfect all the time or expect 100% of the things to fall in place. So if you have been fighting stress at work since long, you know what to do – and how!

Author Bio
Simmon Pierre is a safety consultant and is associated with Safety Matting 4U. He loves writing on workplace safety and has attended several workplace safety seminars.

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Kiran Garg is a professional fitness writer, blogger, and editor based in Delhi, India. She has been writing for health, fitness, weight loss, beauty etc topics on She talks about the best ways and improvisations on health and fitness. She writes for many print and online sites, self-published a book of fitness, health stories, Her aim is to make aware people for their fitness.


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