Strategies for Reducing Work Stress
Stressed from work? You and practically everyone else, apparently. According to a 2022 statistic from The American Institute of Stress, “83% of US workers suffer from work-related stress, with 25% saying their job is the number one stressor in their lives.” That’s a LOT of stress!
So what are people most stressed about?
41% say they’re stressed due to their workload.
32% say they’re stressed due to “people” issues.
18% say they’re stressed due to work life balance.
9% say they’re stressed due to lack of job security.
I found this interesting, but not that surprising. I work with people all the time who are looking for a new career opportunity because they’re sick of feeling stressed. I’m always happy to help people in this situation, but there are also a few things you can do to manage your stress levels if you’re not quite ready to leave your current role.
5 Strategies for Reducing Work Stress
Here are my five top strategies for managing and ultimately, reducing the amount of stress you’re feeling around your career:
Track What’s Causing Your Stress
Are you able to pinpoint the exact source of your stress? Is it a leadership issue? A culture clash in the office? A knowledge gap that leaves you feeling anxious and full of self-doubt? Even if you think you’ve zeroed in on what’s giving you the Sunday Scaries, it might be productive to keep a journal for a few weeks. At the end of the workday, take a few minutes to write down what caused you stress that day. As you do this, try to zoom out and see the bigger picture. Ask yourself whether any of the stressors you listed can be traced back to your own perfectionism or is it truly outside forces in your organization or environment?
Work on Your Boundaries
You can’t control everything in your workday, but focusing on what you can control is a big part of managing stress so it doesn’t build up or seep over into your “off” hours. Studies have found that spending more than 55 hours at work in a week increases your risk of anxiety and depression. Of course, there are times when there’s going to be an “all hands on deck” situation and you need to be in the office more than usual. But this should not be the norm for you. If it is, it’s time to examine why this is happening. Is your boss mandating it? Or are you having a hard time establishing and sticking to your personal boundaries?
Dial in Your Routine
Protecting your boundaries is a game-changer, but so is developing a routine that incorporates small joys into your day. Are your mornings so hectic that they’re adding to your overall stress? It’s time to re-evaluate! Can you wake up a little earlier so you have time to add in a short workout or some gratitude journaling? Can you take a walk outside during your lunch break? Can you listen to calming music while you work on stressful projects? Even if you ultimately decide it’s time to move into a different role, these small tweaks to your routine might become a permanent fixture and add to your quality of life for years to come!
Talk to Someone
Therapy is an excellent option for identifying and managing work stress. People shy away from this option because they think their work stress isn’t serious enough to warrant therapy. Therapy isn’t just for intense trauma. It’s a tool to help you develop skills to manage everyday stress, which is going to serve you forever. Plus, it’s important to remember that work stress can lead to serious issues — like heart disease. Here’s a tip: ask your HR department whether you have an Employee Assistance Program. Most organizations offer this free and confidential counseling benefit to their employees, so it’s worth looking into!
Meet with Your Supervisor
So many of us have work-related stress, but almost none of us are talking to our supervisors about it. But they are human, too! Chances are, they’re also dealing with stress related to their job and they’re going to be a lot more understanding about it than you might think. Before you schedule time to discuss this, think about what stress mitigation approaches you want to ask for, like a monthly check-in or a shift of responsibilities. When you sit down with them, speak candidly about your concerns, then offer your proposed solution. Don’t be afraid to ask for what you need because when you are in control of your stress, everyone wins.
If you’ve tried these strategies and you’re still feeling stressed most of the time, it’s probably a good idea to start thinking about changing careers. I can help. My 1:1 coaching program, Career Clarity Accelerator, is designed to help you secure a higher level job at a higher level salary. Visit this page to learn more and book a clarity call with me!