18 Ways to Fight Against Too Much Stress at the Office

It sounds funny to say it out loud, but having stress in our lives is an exceptionally good thing. It’s the fuel that gets our motors running and gives us a boost of adrenalized energy when deadlines are hurtling towards us and we have to get things done now! And, honestly, stress is part and parcel of our working lives, no matter what your career field is. Stress is what keeps our productivity and creativity from stalling.

However, just as we need to maintain our car engine so it continues to run smoothly, we need to take steps to keep our emotional engines from overheating. In other words, too much stress will make us stall out, both physically and emotionally.

The Centers for Disease Control and Prevention (CDC) describes job stress as “the harmful physical and emotional responses that occur when the requirements of the job do not match the capabilities, resources, or needs of the worker.” Stress also occurs when the situation has high demands and the worker has little or no control. Job stress can lead to poor health and injury.

Don’t wait until stress leads you to burnout, and perhaps the unemployment line. Take steps now to restore your positive attitude.

Try these ideas to help keep your stress in check and under control:

1. Put things in perspective. 

   Look at the big picture rather than the immediate situation. Treat every challenge as a positive learning moment.

2. Delegate where you can.

   Modify your job by delegating or removing some of your responsibilities. If your role has expanded, consider what’s actually within the scope of your job.

3. Set boundaries. 

   Give yourself a deadline for when to leave the office and stick to it, even if you didn’t accomplish everything you intended to do.

4. Surround yourself with comfort objects. 

   Family photos, your kids’ artwork, or plants help you remember the big picture and make you smile.

5. Exercise. 

   Even if it’s a brisk walk during lunch, physical exertion reduces stress and clears your mind.

6. Take care of yourself.

   Getting enough sleep, eating healthy foods, drinking plenty of water, and spending quality time with family and friends are great self-care priorities.

7. Get away. 

   Take a short break, a day off, or a longer vacation; find quiet time to relax.

8. Get organized. 

   Control the clutter, organize your work space or digital files, or clean up your calendar or email files.

9. Set priorities. 

   Do first things first. Use checklists to manage your tasks.

10. Save your strength for the big moments. 

    Don’t waste too much energy on the small stuff. Keep your work priorities clear and if you don't know, ask.

11. Seek adequate feedback. 

    Not being clear on expectations can increase stress. Know your boss's expectations and where you stand.

12. Talk with someone you trust. 

    Who will just listen or give you constructive feedback and suggestions if you need it? Reach out when you need to.

13. Build relationships at work. 

    Knowing you have people to depend on when you need help is reassuring. Be sure, also, that you’re there to help in return.

14. Humor.

    Having a sense of humor about people and situations, rather than taking everything seriously, will help you stay relaxed.

15. Have realistic expectations.

    Don’t expect too much too fast.

16. Don’t be a perfectionist. 

    Do the best you can and let it go.

17. Keep a positive attitude.

    Reward yourself for small accomplishments or progress. 

18. Avoid negative people. 

    Surround yourself with people who share your values and your work ethic and who make you laugh.