Whether it's a low salary, a difficult colleague, or gripes about the type of work you're doing, job-related stress is normal and common. In fact, 71 percent of Americans say they typically feel tense or stressed out during the workday. That’s according to the American Psychological Association's 2021 Work and Well-being Survey.
But the stress you endure at work can stay with you long after you've left the office—and it can affect your health in many different ways.
How work-related stress can affect you
Acute stress is stress that occurs in the moment; it comes and goes fairly quickly. When it occurs, your body releases hormones, such as cortisol, to help you cope and remain alert for emergency. In the short term, acute stress may cause headaches and stomachaches. You may have trouble concentrating or managing your temper.
Chronic stress, on the other hand, continues over extended stretches of time, keeping your body in a constant state of alertness and elevated cortisol levels. This state can disrupt a number of functions, such as sleep and digestion. In the long term, it can lead to a variety of health problems, including depression, anxiety, obesity, acne, heart disease, and menstrual issues.
Stress may have collateral effects, too. You may notice that when you’re stressed, you make less-healthy lifestyle choices, like eating fast food, overeating, using alcohol, or smoking.
Ways to manage work stress
To help limit or avoid stress related to work, try these simple stress management tips.
Set work-life boundaries
Many jobs require long hours and little rest. Finding downtime can be difficult, if not impossible. But if you are able, it’s important to seek balance to avoid becoming overwhelmed. Spending time with loved ones and taking care of yourself is vital for mental health.
To create work-life balance if you're starting a new job, try to establish what's expected of you up front. Have conversations with your boss to learn about on- and off-duty requirements. Share those insights with your family, too, so they’re aware of your work commitments and schedule. If you've been at your job for a while, it can still help to have those conversations; they can help to reinforce or re-establish your tasks and calendar.
Once you understand your responsibilities and schedule, work with colleagues on establishing priorities and developing a plan to keep pace with your work. This may help you set realistic home-life boundaries that you can stick to.
Seek help from your manager
If you’re having trouble with priorities or your workload, talk to your manager one-on-one. They may be able to help you delegate, re-prioritize, and better manage your time so you’re left feeling empowered and supported to take on the tasks at hand. Come to the meeting with a list of everything you’re working on, your current priority list, and the plan of action you think is best for your to-do list.
In addition to speaking with your manager, ask your human resources department if your company offers a stress management training program. This can help you to learn more about the sources of stress, how stress levels affect your health, and how to manage workplace stress. The Centers for Disease Control and Prevention reports that almost half of large American companies offer these types of programs.
Track your stress
Keeping track of your stress levels can help you stay abreast of the activities, times of day, people, or situations that cause you stress. Try using a pen and paper or an app, like Sharecare for and iOS and Android, to log your feelings. Using the information, you can to begin working on strategies to cope with specific stress triggers.
Take a mental health day
If you’re grappling with work-related stress that’s been building for some time, causing your work and everyday tasks to suffer, taking a mental health day away from work may be beneficial. Use your day to see your therapist, practice self-care, or handle things you’ve neglected while you’ve been under stress. This could involve anything from paying your bills to seeing your dentist for a teeth cleaning.
Practice healthy lifestyle habits
Work-related stress is inevitable, but practicing healthy habits can mitigate stress overall. Try the following:
- Squeezing regular exercise into your daily routine
- Eating a well-balanced diet
- Getting enough good quality sleep
- Reducing your caffeine and alcohol consumption
- Trying relaxation techniques such as deep and controlled breathing or meditation
Having these strategies in place can help reduce stress in the moment and eventually, over time. And addressing work stress proactively—before it becomes chronic—is key to better mental and overall health.
Sources: American Psychological Association. The ...
- American Psychological Association. The American workforce faces compounding pressure: APA’s 2021 Work and Well-being Survey results. 2021.
