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Mastering stress management in a workplace: 6 Ways to effectively manage stress in a workplace

Workplace stress image

In the workplace, stress is inevitable. Employees must meet deadlines, may engage in interpersonal conflict, and meet the increasing work demands. In all this, stress can take a toll on people’s mental and physical health. When people are exposed to prolonged stress, it can easily lead to burnout and reduced productivity. It may likely lead to various health issues such as anxiety, depression, high blood pressure and cardiovascular disease.

However, managing stress is achievable, but the right approach and strategies must be deployed for that. This article delves extensively into expert advice on handling stress at work to maintain balanced productivity. 

What causes workplace stress?

Stress in the workplace can come from various sources, including heavy workloads, spending long hours at work and doing challenging tasks. Every stress existing in an individual has a root cause. And the first step in addressing any stress is to identify the root cause of that stress. 

For some people in the workload, the root cause can be excessive workload; for others, it could be an unnecessary conflict with colleagues and so on. However, knowing what can trigger stress as an individual, the person can easily propose a solution to mitigate it. Mitigating stress in an individual will translate to a productive workplace. 

5 signs of work-related stress

  • The employee will exhibit signs of low mood and even lack of motivation while at work. The worker may need to be motivated to participate fully in work activities.
  • The stress will lead to low productivity.
  • Sometimes, it may lead to regular absence and unwillingness to perform optimally at work.
  • There will be an accompanying high sickness rate among the workers in the organization.
  • Accompanied by physical symptoms of headache, fatigue, insomnia, and even changes in body weight.

6 Ways to effectively manage stress in a workplace.

1. Time management.

Effective time management is critical to minimizing workplace stress. Time management has to do with how individuals manage their time to avoid being overwhelmed by massive or excessive workloads. Most times, it is recommended that people should break down their tasks or activities into manageable units to avoid setting unrealistic deadlines for themselves. To prioritize tasks, an individual may use calendars, to-do lists, and project management software to stay organized and on track. Procrastination is another thing every employee needs to avoid if they want to get it right with time management. Managing time effectively will create a more structured and less chaotic work environment and allow every employee to tackle their responsibility with confidence and ease.


2. A supportive network will reduce stress.

Supportive networks can make a difference in how stress will affect an individual or not; it will even contribute to how someone manages stress. Having good people or colleagues who are eager to assist you at all times can provide emotional support and practical advice on handling issues to prevent stress. Sharing your concern with someone you trust can help you gain a new perspective on things to do to remain strong. Going to social events where colleagues meet each other and exchange pleasantries can also build stronger relationships, and in turn, your colleagues can quickly help you whenever you seek help. Create time to have a mentor-mentee relationship in your industry, too, so that the person with more experience can give out variable guidance and insight. Doing this will help you create a safety net to navigate stressful situations.

3. Meditation and mindfulness.

Meditation is essential in the management of stress. Mindfulness is equally an important tool in managing stress. Engaging in simple mindfulness exercises such as deep breathing, progressive muscle relaxation, and guided imagery can help calm your mind, reduce anxiety and improve your overall well-being. Make mindfulness a part of your daily routine to create a more balanced and resilient mindset.

4. Physical activity.

Engaging in physical activity is a proven stress reliever. And practical regular exercises release endorphins, which are natural mood boosters. Physical exercise is a great way to help manage and reduce stress. A simple physical activity like stretching or a quick workout around the office can reduce stress. An exercise doesn’t have to be so intense or time-consuming to be effective. With physical activity, you can improve your mental health, boost your energy levels and live a balanced lifestyle. 

5. Eat healthy.

Nutrition plays a significant role in the management of stress. The importance of a balanced diet cannot be emphasized. Having a diet rich in fruits, vegetables, lean protein, and whole grains will help stabilize mood and energy levels and then, in turn, help manage stress. In addition, avoiding caffeine and sugar is equally important to maintain a healthy lifestyle. Instead, foods promoting energy levels, such as complex carbohydrates and healthy fats, should be encouraged.

6. Set your boundaries.

This means someone must set clear boundaries between work and personal life. It is not good to mix the two things. Work activities should be left at the workplace, and at home, the individual should have enough time to rest after work. Our working hours should be limited, and separated from break time. Take regular breaks to recharge and prevent fatigue. 


Stress management is essential for everyone working in a workplace. When stress is not managed, it gives rise to many problems, including reduced productivity in the workplace. Managing stress involves a multifaceted approach, which, when done effectively, produces a stress-free life for an employee. Following things like engaging in time management, building a supportive network, engaging in meditation and mindfulness, engaging in physical activity, and eating healthy will significantly reduce stress and promote a more balanced working environment. This, in turn, will make sure that a worker maintains a fulfilling and productive career.


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