How to Minimize Workplace Stress

It is no surprise that many find work to be stressful given the competing demands, deadlines, and office politics! Having said that, stress in small doses is healthy, for example, the pressure you feel when completing a project on time, or taking on a new role. However, long-term stress, also known as chronic stress, can be problematic for both mental and physical health. While stress is unavoidable and a natural part of life, it is important to be aware of the signs and symptoms, along with coping mechanisms to avoid reaching a point of burnout.

According to the American Psychological Association, common sources of workplace stress include:

  1. Inadequate compensation/low salary

  2. Overwhelming work demands

  3. Limited chances for career development or promotion

  4. Unstimulating or unchallenging tasks

  5. Insufficient social support

  6. Limited influence over job-related decisions

  7. Conflicting requirements or ambiguous performance standards


A stressful work environment can lead to issues like headaches, stomachaches, sleep disturbances, irritability, and trouble focusing. Prolonged stress can cause anxiety, insomnia, elevated blood pressure, and a compromised immune system. Additionally, it can contribute to conditions like depression, obesity, and heart disease. To make matters worse, individuals under significant stress often cope in unhealthy ways, such as overeating, consuming junk food, smoking, or using drugs and alcohol.


To effectively manage stress, it is recommended to:

  1. Identify your stressors

  2. Cultivate healthy coping strategies such as exercise, hobbies, and adequate sleep

  3. Setting boundaries by not working around the clock but rather having a cut off time for work

  4. Taking time to rest, learn relaxation techniques such as deep breathing, mindfulness, and meditation

  5. Communicate with your supervisor to resolve problematic issues or to discuss career progression/job satisfaction

  6. Seeking support from friends, family, or a professional therapist if you are struggling with unproductive behaviors.

Are you dealing with workplace stress? We can help! Book a free consultation with one of our specialists today, or contact us at 905-264-6565 or admin@vaughanpsychotherapist.com.


References

American Psychological Association. (2014, July). Coping with stress at work. https://www.apa.org/topics/healthy-workplaces/work-stress 


Vaughan Counselling and Psychotherapy