9 Therapist-Approved Ways to Manage Stress at Work

Learn about workplace stress looks and how to manage it.

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Stress is an inevitability of life. There will be moments, days, and even longer periods that are much more stressful than others. These ups and downs are also true at work. Any job that challenges you at all will create stress from time to time. The problem arises when stress goes beyond the norm and becomes difficult to manage. Then, the question of how to manage stress at work becomes a critical one. 

For starters, it’s necessary to point out that anyone can experience significant stress, and it’s not a negative reflection on your abilities. As Charlie Health Contemplative Practitioner Tairesha “Sunflower” Flemister, LMSW, says, “Chronic work stress isn’t a personal weakness — it’s a sign that the demands you’re facing exceed the resources you have to meet them.” Read on to learn tips from therapists for managing stress at work — and signs that it’s gone too far. 

Signs you’re experiencing stress at work

So, what does the impact of stress look like, and when does it go beyond the norm? “Stress becomes more than ‘just part of the job’ when it starts to consistently affect your functioning and well-being,” explains Flemister. 

It can cause a range of symptoms. According to Flemister and Charlie Health Licensed Creative Arts Therapist Courtney Way, MA, LCAT, signs you’re experiencing significant stress at work include: 

• Physical symptoms like headaches, eye twitches, muscle tension, or digestive issues 
• Changes in mood, including irritability, anxiety, or hopelessness
• Difficulty concentrating or making decisions
• Increased substance use for coping, including alcohol and caffeine
• Loss of motivation or enjoyment in work and personal life
• Persistent fatigue or insomnia

How to manage stress at work 

Excessive stress at work can cause burnout, muscle tension, and more. But, even with a heavy workload, there are some techniques that can help with managing workplace stress.  Below are expert-approved coping mechanisms you can explore to manage workplace stress. 

1. Identify your main stressors

Understanding what is causing you stress can make a huge difference in combating it. Flemister recommends paying attention anytime you’re in a situation or told something that increases your stress levels. These moments of recognition can help you take other steps for better managing your stress at work. 

Way and Flemister emphasize the importance of addressing job stress early to avoid developing mental health conditions or burnout. 

2. Set realistic tasks 

Staring down months of a big project is going to feel stressful to anyone. Instead, break these assignments into smaller tasks that feel doable, says Way. Flemister recommends using to-do lists or time-blocking techniques to focus on the small part rather than looking only at the big picture. Focusing on things task by task can make everything feel a lot more manageable. 

3. Create boundaries

There are few jobs that actually need you to work outside your set hours. Unless you are saving lives, your job is likely not one of them. Remind yourself that it’s just not that serious and set boundaries on when you’ll look at work things or communicate with colleagues.  

4. Take regular breaks  

Managing stress means you need to step away sometimes. Take intentional, regular breaks where you’re not looking at or thinking about work. A short break might be something as simple as walking around the block or putting your nose in a favorite book when you get overwhelmed. 

5. Use mindfulness techniques

A great activity to do during one of these breaks is a mindfulness practice. Try a meditation, deep breathing exercise, or grounding practice when you’re feeling stressed and need to relax your mind and body. Doing these techniques regularly can also be proactive in stress prevention. 

6. Maintain a healthy lifestyle

Again, some of the most important things you can do for stress management have nothing to do with work. Taking the time to get moving throughout the day, whether it’s a casual walk or an intensive workout class, can make a big difference. Eating a regular, healthy diet and maintaining a good sleep schedule are also critical components of a daily routine that can provide stress relief. 

7. Talk to a mentor and use workplace supports 

If workplace stress is becoming too much then take steps to get help. It can help to talk with a mentor or boss about your workload, look into an employee assistance program, speak with HR or ask for accommodations. 

8. Advocate for yourself

It can be very intimidating to speak up about what you need at work, but it can make a huge difference in your life. As Flemister puts it, “Advocating for your needs at work is not only valid, it’s vital to long-term success and well-being.” 

9. Seek professional support

Therapy is also an excellent stress management technique — especially if your stress at work is starting to affect other parts of your life and well-being. “Seeking help from a therapist, coach, or support group can offer strategies, perspective, and tools to restore balance,” says Flemister. She suggests finding support if any of the aforementioned symptoms begin to impact your daily life. 

How Charlie Health can help 

If you or a loved one is struggling with chronic stress, Charlie Health is here to help. Charlie Health’s virtual Intensive Outpatient Program (IOP) provides more than once-weekly mental health treatment for dealing with serious mental health conditions, including anxiety, depression, and more. Our expert clinicians incorporate evidence-based therapies into individual counseling, family therapy, and group sessions. With treatment and stress management techniques, identifying stress triggers and reducing unnecessary stress is possible. Fill out the form below or give us a call to start healing today.