Workplace Stress and How to Effectively Manage It

The weight of work demands and responsibilities can often feel like a never-ending cycle of stress and uncertainty. Excessive workloads, unrealistic deadlines, poor work-life balance, and lack of clear communication are just a few factors that can leave anyone feeling overwhelmed.

Unfortunately, burnout is still glorified in today’s culture, despite its severe impact on health and productivity.

The Shocking Reality of Workplace Stress

According to the Occupational Safety and Health Administration (OSHA):

• Workplace stress contributes to 120,000 deaths in the U.S. each year

• 83% of U.S. workers suffer from work-related stress

• 54% of employees report that work stress negatively impacts their home life

Despite these alarming statistics, many employers fail to address mental health concerns—and in some cases, even penalize employees for expressing their struggles. In fact, a 2021 American Psychological Association survey found that 85% of employees believe that employer-led actions would help improve their mental health.

When left unchecked, chronic workplace stress can result in:

• Decreased productivity & engagement

• Poor work performance & communication

• Increased risk of mental health challenges

• Physical health issues, including heart disease, high blood pressure, muscle tension, sleep disturbances, and weight fluctuations

So, how do you manage workplace stress effectively?

10 Ways to Manage Workplace Stress

1. Prioritize Self-Care

Your well-being should come first. Make sure to:

• Eat a balanced diet

• Get regular exercise

• Prioritize quality sleep

Check out our blog on self-care HERE for more tips!

2. Prioritize & Delegate Tasks

Feeling overwhelmed? List tasks in order of importance and focus on high-priority items first. If unsure, ask your manager for clarity—open communication is key.

3. Set Work-Life Boundaries

• Decide when to disconnect from emails and limit after-hours work.

• Take intentional breaks—step outside, grab a coffee, or stretch.

• Define your work hours and stick to them.

4. Take Regular Breaks

Sitting at your desk all day adds to stress and fatigue. Try:

• A 5-minute walk every hour

• Stretching exercises

• A brief meditation session

5. Create an End-of-Day Routine

Before logging off, organize your workspace and create a to-do list for the next day. A structured routine can help you transition out of work mode and reduce stress.

6. Ask for Support

• Speak to your manager or HR about your concerns.

• Managers play a crucial role in recognizing employee burnout—don’t hesitate to seek guidance.

7. Practice Relaxation Techniques

Deep breathing, meditation, and mindfulness are proven stress relievers. There are great apps to help with this—I personally use the Oura Ring for guided meditation and sleep tracking.

8. Listen to Music

One of my favorite stress relievers! Music can help you focus, start your day right, and unwind after work. Try calm instrumental playlists or nature sounds.

9. Consider a Career Change

If stress is persistent and affecting your well-being, it may be time to reassess your career path. No job is worth sacrificing your mental and physical health.

10. Engage in Activities You Love

Work shouldn’t consume your identity. Find time for activities that bring you joy, such as:

• Journaling

• Yoga & meditation

• Cooking or baking

• Painting & creative hobbies

• Biking or outdoor adventures

Fun fact: I started this blog as a way to shift my mind and body into a more positive and productive place after experiencing workplace stress first-hand!

Work Smarter, Not Harder

Overworking doesn’t lead to success—it reduces your ability to function, impacting your work, relationships, and overall quality of life. If stress feels unmanageable, consider talking to a professional who can help you develop healthier coping strategies.

Prioritizing your mental health will make you a stronger, more productive, and happier version of yourself. You got this, mama!

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