Managing Workplace Stress

Are you one of the one in three Canadians who says work stress is getting them down? If so, you can find ways to deal with the causes of stress and develop proactive strategies to help you reduce your stress and anxiety levels.

“Good” Stress vs “Bad” Stress

Not all stress is bad, though. In fact, a certain amount can help you stay motivated, focused, and perform at your best. The key is finding the right balance—enough stress to keep you energized and driven, but not so much that it harms your physical and mental well-being.

Harmful stress, on the other hand, can take a serious toll on both your body and mind. Unlike positive stress, which is temporary and manageable, harmful stress happens when we feel overwhelmed or stressed for too long. This can lead to anxiety, burnout, and depression, and if left unchecked, can lead to problems like heart disease and a weakened immune system.

When we’re not successful in overcoming the “threat” and the stress reaction continues without resolution for a longer period of time, it can lead to chronic stress. Examples of chronic stressors can include being stuck in a difficult relationship and experiencing chronic work-related problems.

Work-Related Stress

Work-related stress, also known as occupational stress, has been linked to heavy workloads and long hours of work, pressure to become more and more efficient, poor communication, lack of support, and unhealthy work relationships. It’s important to learn how to manage stress in the workplace to overcome these challenges and improve our mental health and overall well-being.

Work stress isn't just about what happens in the workplace; it can also come from our personal lives. For example, if our relationships with family or friends are chaotic or disrupted, it can make us feel stressed at work. Managing childcare or parenting duties can be difficult, especially when things don’t go as planned. Taking care of elderly or ailing family members or friends can add extra pressure, too. Financial worries, like bills or unexpected costs, can weigh us down and distract us from our jobs. Long commutes can be tiring, taking away time and energy we could use for ourselves or our families. All these factors can make it harder to feel good and do well at work.

Stress Management Strategies

Using these stress management strategies can help you better cope with your stressors:

• Prioritize. At the end of each day, make a list of tasks you need to do the next day. The following morning, review your list and tackle each item in order of priority. Try to leave 20% of your day free for working on unexpected emergencies.

• Limit interruptions. If you experience frequent interruptions from phone calls, emails, and co-workers stopping by for a chat, it’s hard to get your work done on time. Try screening phone calls for their priority (let some go to voicemail) and set aside a single block of time for returning messages. Similarly, don’t answer each e-mail when it arrives unless the matter is urgent. And if you have a door to your office, keep it closed for part of your workday to let colleagues know that you are busy and don’t want to be interrupted.

• Clarify expectations that others have of you. If your job expectations are not clear, or if the requirements of your work constantly change, stress and anxiety can build up. Consider speaking with your supervisor to clarify these expectations and strategies for meeting them.

• Don’t let conflicts grow. Interpersonal conflicts take a toll on our physical and emotional health and they can sometimes be difficult to escape. It’s a good idea not to share your personal opinions about religion and politics and steer clear of inappropriate office humour. If you find yourself in a potential conflict situation with co-workers or a supervisor, seek advice from someone you trust in the organization or your Human Resources department.

• Keep perfectionism in check. Strive to do your best, but don’t worry about ensuring that everything you do is perfect. Focus on the big picture (e.g., how your work contributes to your organization’s plans and strategy), learn from mistakes, and ask for help if you don’t have a skillset to complete a task.

• Do one thing at a time. Multi-tasking (e.g., working on a report while speaking on the phone) may seem like a good strategy but it doesn’t usually improve productivity, efficiency, or accuracy. Focus on doing one thing at a time and doing it well.

If you believe that you’re doing all you can to manage your workload but you still feel exhausted at the end of the day, it may be time to make a number of small changes in your personal and family life. You may be surprised at how a few small changes during the day can make a big difference to how you feel overall.

• Wake early. Give yourself an extra 15 minutes (or more) each morning. By getting up earlier, you won’t feel as rushed and your state of mind will be calmer. You can use this time to read the news, stretch, go for a short walk, meditate, or spend time with your family.

• Cut back on caffeine. If you need a cup of coffee to start your day with a kick, go ahead. But be aware that too many cups of coffee in your day can add to your body’s stress levels. Try substituting coffee with herbal teas, water, juice, or electrolyte-infused drinks.

• Walk at lunch. A brisk walk at lunchtime can help you blow off steam, lift your spirits, and get you into better shape. At the very least take breaks during the day to stretch and do some full, deep breaths to help your blood circulation and blood pressure.

• Listen to music on the drive home. Listening to music you love on the way home can be a way to let go of the stress of a long day and put you in a good mood for interacting with the people at home. Make a playlist of your favourite songs for the commute.

• Sleep. It may be obvious, but getting a restful night’s sleep helps you cope better with the stresses of the day. Make changes to your evening routine to help you get to bed earlier, or if you have difficulty falling asleep learn about and experiment with different techniques to help you.

Building a Healthier Relationship with Workplace Stress

Stress at work is inevitable, but it doesn’t have to be overwhelming. By using simple strategies—like prioritizing tasks, setting boundaries, maintaining a healthy lifestyle, and making time for rest—you can take control of stress before it takes control of you. Small changes can have a big impact on your well-being, helping you stay focused, productive, and balanced in both work and life.