6 ways to manage work-related stress

Raise your hand if you’ve ever claimed to thrive under pressure. We know that stress isn’t always a bad thing; it can help you stay alert and focused, and challenge you to step outside your comfort zone at work.

Working longer hours and off-hours have become hallmarks of the modern workplace, with many people dragging work into the evenings. This is particularly true for remote workers. In fact, research by Benefits and Pensions Monitor shows that 60% of Canadian employees faced increased workplace stress in 2023. So what does workplace stress look like?

Signs and symptoms of workplace stress

Each person's ability to tolerate stress is different, but an accumulation of stressors can cause it to become unmanageable. If you’re constantly experiencing long work hours, heavy workloads, job insecurity, lack of autonomy, challenging relationships with co-workers and leaders, or other workplace issues, pay attention to these signs of stress:

• Fatigue
• Headaches
• Tension in the body
• Difficulty sleeping
• Increased heart rate
• Irritability
• Anxiety or depression

You may also notice changes in your behaviour at work:

• Tense relationships with co-workers and managers
• Feeling isolated from your team
• Lack of creativity and sense of initiative
• Lack of patience when working with others
• Drop in performance and loss of interest

Here are six ways to be proactive about stress management and prevention. 

1. Find your focus with better planning

Learning how to organize your day can make all the difference. Start your week by mapping out your priorities. Review your tasks and block dedicated time for them in your calendar to help reduce procrastination and get in the right headspace. To stay focused, turn off email and chat notifications for an hour or two while you work.

End each day with a scheduled 10-minute wrap-up. This can include reviewing what you accomplished, outlining your to-dos for tomorrow, and closing any browser tabs you won’t need. Once you’ve wrapped up, disconnect fully so you can recharge and start fresh the next day.

2. Communicate your boundaries

Requests pop up, and sometimes they’re urgent. Most of the time, they can wait. The negative impact of setting poor boundaries includes deteriorating relationships with colleagues and burnout. Not sure how to set strong boundaries you can stick to? Try these steps:

• Be straightforward: Avoid saying things like “maybe” or “let me think about it”. This sets the wrong intention and can lead your colleague to think you have the bandwidth to support them.
• Explain yourself, but keep it simple: If you don’t have the capacity to help someone, let them know why briefly. It’s ok to say “I’m very busy with my own tasks right now” or “I have another priority I need to complete first”, but you don’t need to go into the nitty-gritty.
• Provide an alternate solution: If you struggle to say no, then try giving other options. Maybe you’re too busy to help today, but you will have more time at the end of the week. 

If you struggle to communicate your boundaries, here are some easy ways to say “no”:

• Unfortunately, I have too much to do today. I can help you another time.
• I would love to help, but I'm feeling a little overwhelmed with work right now.
• I can’t take on any extra work right now. Maybe check with _____?
• The timing right now isn't good. Can you keep me in mind for next time?
• Let me get back to you, but I'm not confident I’ll have the time to help.

3. Focus on your breathing

A common symptom of stress and anxiety is an increased heart rate. Prioritizing slow, deep, and meaningful breathing can calm your mind and body. Take a look at how breathing techniques help you manage stress and how you can incorporate them into daily life. 

4. Pay attention to your body

Healthy movement boosts the brain’s feel-good hormones, like dopamine and serotonin. Sitting at a desk all day can have an adverse effect and increase lethargy, sleep issues, and stress. Some quick tips include scheduling a five-minute break every half hour to stand, taking the stairs up/down to your office, or going on a walk during your lunch break. Discover some easy ways to incorporate exercise into your day. 

5. Develop healthy eating and sleep habits

Unfortunately, having great habits from 9 to 5 just won’t cut it. What you do before and after work affects how you feel during work. Make sure you're getting enough sleep so your brain and body have enough time to recover. In addition, learning how to fuel your body with nutritious meals that meet your needs will help keep your energy levels consistent throughout the day. Staying alert and motivated are key to managing workplace stress. 

6. Seek support from someone you trust

Despite our efforts, stress sometimes gets the best of us. Reaching out to a colleague, a leader, a friend, or a family member can help alleviate anxiety and make us feel less alone. And while loved ones offer great support, knowing when to seek help from a qualified specialist is also crucial. Find out what type of mental health support is offered through your workplace benefits.

Stress and anxiety tend to creep up on us. Oftentimes, an accumulation of various factors is what causes it to become unmanageable. Learning how to prioritize well-being through small daily actions can keep stress under control. If you or your team are finding it challenging to maintain that balance, you don’t have to manage it alone. For further support, our team is here to help. Discover our mental health resources today.

Resources:

• https://www.benefitsandpensionsmonitor.com/benefits/wellbeing/60-of-canadian-employees-face-increased-workplace-stress-in-2023/377814?
• https://asana.com/resources/how-to-be-more-productive
• https://hbr.org/2022/04/a-guide-to-setting-better-boundaries
• https://www.indeed.com/career-advice/career-development/how-to-nicely-say-no
• https://uhs.berkeley.edu/sites/default/files/movemore_50tipsucb.pdf
• https://www.hrreporter.com/focus-areas/culture-and-engagement/3-in-10-canadian-workers-feeling-tired-overworked/382629