Take care of yourself ‒ manage your work stress.

Work-related stress is a real problem. While most of us try to find a healthy work-life balance, sometimes our professional responsibilities can get the best of us. Worse still, if your stress levels are always high, it could have a seriously negative impact on your health. If you want to know how to manage stress at work, you've come to the right place. Read our guide now.

The main signs of work-related stress

Now and then, we all experience a dose of stress. You may have an extremely busy period at work or a major project on the horizon, for example. However, in both of these instances, the stress is usually short-lived and passes soon enough. 

If you are experiencing work-related stress on a daily basis, though, it could be a serious cause for concern. The easiest way to figure out if you have a problem is to look at the most common signs of stress. The mental health charity, Mind, lists the following work-stress symptoms:

  • Irritability and aggression

  • Anxiety and nerves

  • Racing thoughts

  • A sense of dread

  • Struggling to make decisions

  • Nail-biting and picking your skin

  • Constant worry

  • Sickness and dizziness

  • Headaches and chest pains

  • High blood pressure

If you find that you are experiencing any of these symptoms regularly, it's worth taking a close look at how to manage stress at work. While one of these signs alone may not be indicative of harmful workplace stress, if you have a combination of all of the above, it could mean that your work life is affecting both your mental and physical health.

How to manage stress at work: 5 approaches

Learning how to manage stress at work doesn't have to be hard. What's more,  it's crucial that you take action as soon as possible. Of course, one way of managing this issue is to speak to your doctor and see what advice they offer you. You could also try some small tips to help you deal with the problem. Here, we outline five simple approaches you can try for yourself: 

1. Ask for support from co-workers

Speaking to your co-workers about your stress could be one way to go. They are in the same figurative boat as you, which means that they will understand what you're going through. A problem shared is a problem halved, so don't be afraid to speak up here! Camaraderie and solidarity can be valuable in making you feel calmer at work.

2. Reach out to your friends and family

Having a decent social support network is a smart way to deal with stress. Research suggests that something as simple as a hug from a friend or family member can lessen feelings of stress and distress. Do all you can to strengthen your social bonds and talk to those around you when you feel you have too much on your plate.

3. Talk to your manager (and be honest)

When it comes to how to deal with stress at work, this is a tried and tested method. When your work-related stress is affecting you each and every day, you need to be honest about it. Talking directly to your manager could be one of the ways to go. Explain what it is that's making you stressed and how you envision they can help; it might be as simple as lightening your workload. Be honest about what you need. You might find that they have advice about stress management in the workplace, or even offer you some tools you can use.

4. Exercise regularly and eat well

Do you make the time to exercise? When you're ultra busy, the last thing on your mind could be hitting the gym. However, getting active has been linked to lower overall stress levels. Ensuring that you exercise regularly is key to relieving stress. You should also look to improve your nutrition and make sure that you eat well on a daily basis. When you fuel yourself with healthy foods, you feel better. Look after yourself in these small ways and your physical health will carry over to your mental health.

5. Establish clear professional boundaries

When we talk about how to cope with stress at work, there's one thing we must not ignore. Your work life should not bleed into your home life. You need to make sure that you establish clear boundaries to prevent this from happening. For example, you should not be looking at your emails when you're back at home or finished for the day. If you are in the habit of being “on call” at all times, this is your sign to stop that. You need to have down-time to rest and recover.

How to decide when enough is enough

Learning how to deal with work stress is one thing. However, there will be times when this is simply not appropriate. In cases where the pressure is too much, your work stress can lead to serious problems that can impact your health and quality of life. You deserve better. If your stress is quite extreme, you may be headed for a burnout. 

The Harvard Business Review reports that there are three components to this issue: exhaustion (loss of energy), cynicism (low enthusiasm), and inefficacy (low self-confidence and difficulty working). If you are experiencing one or even all three of these signs, you might want to consider more drastic action, like leaving your job. Ignoring the problem will only mean that it worsens over time; stress can lead to concerns such as depression, heart problems, and a high risk of stroke and diabetes. 

Of course, quitting your job is a huge decision and one you can't take lightly, but if work is the cause of harmful, long-term stress, your best bet may be to eliminate the cause. This may feel like giving up, but remember that your health is paramount ‒ an action taken to preserve you and keep you happy is a worthwhile one.

Takeaway 

We've covered how to handle stress at work and looked at the times when you might consider quitting. Whatever path you decide to go down, make sure that you're in the best possible position. If you've decided that this particular role is not worth the stress, it's time to prepare for a change. Update your current CV, start looking for new roles and ask around to see if there are any leads. Taking these steps could help you to feel more confident about finding your next job when you quit. Remember, no job is worth sacrificing your health. 

Ready to look for a new job? Check out our CV-writing services to take the stress out of writing your CV.

This article was originally written by Charlotte Grainger and has been updated in 2024.

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