Work is a central part of many people’s lives—it gives us structure, identity, income, and a sense of purpose. But it can also be a major source of stress. Deadlines, difficult colleagues, unrealistic expectations, micro-aggressions and inequality, job insecurity, and the never-ending stream of emails and notifications can take a toll on both our minds and bodies.
While some level of stress is normal and even motivating, chronic work stress can contribute to burnout, anxiety, depression, sleep problems, and physical health issues. Fortunately, there are practical, evidence-based strategies to help you better manage the pressures of the workplace without sacrificing your well-being.
Before addressing work stress, it’s important to recognize how it shows up. Many people brush off signs until they’re already overwhelmed. Work stress can manifest in various ways:
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Physical Symptoms: Headaches, fatigue, stomach issues, muscle tension, frequent illness.
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Emotional Symptoms: Irritability, mood swings, anxiety, low motivation, feelings of helplessness.
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Behavioral Signs: Withdrawal from colleagues, procrastination, overeating or skipping meals, increased substance use, absenteeism.
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Cognitive Impacts: Difficulty concentrating, forgetfulness, indecision, racing thoughts.
Identifying these signs early allows you to take proactive steps before stress becomes unmanageable.
Work stress often arises from a mismatch between demands and resources, and often, inequality. Common stressors include:
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High Workload: Being expected to do too much with too little time.
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Lack of Control: Feeling powerless over decisions, schedules, or outcomes.
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Role Ambiguity or Conflict: Unclear expectations or being pulled in competing directions.
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Poor Management or Leadership: Lack of feedback, support, or consistency from supervisors.
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Job Insecurity: Fear of layoffs, instability, or lack of advancement opportunities.
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Toxic Work Environments: Bullying, micro-aggressions, discrimination, favoritism, or lack of respect.
Understanding the root of your stress can help you tailor your coping strategies accordingly.
Here are some practical ways to reduce and manage stress at work:
1. Set Boundaries
In today’s hyper-connected world, it’s easy for work to spill into personal time. But constant availability leads to exhaustion.
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Set clear start and stop times for your workday.
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Turn off email notifications during breaks or after hours.
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Protect your lunch break—even 20 minutes away from your desk can reset your mood.
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Don’t be afraid to say “no” or delegate when necessary.
Boundaries aren’t selfish—they’re essential for long-term productivity and mental clarity.
2. Prioritize and Plan
Trying to tackle everything at once creates chaos and panic. Instead:
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Use task lists or project management tools to break big goals into smaller, manageable steps.
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Identify your top 2–3 priorities each day.
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Tackle harder tasks when your energy is highest (usually morning).
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Avoid multitasking—it splits attention and increases mistakes.
When you approach your day with intention, stress becomes more manageable.
3. Use Your Support System
Connection is one of the strongest buffers against stress.
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Talk to trusted coworkers, friends, or family about what you’re feeling.
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Seek advice or mentorship from someone who has dealt with similar challenges.
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Don’t isolate—community helps us regain perspective and feel less alone.
Sometimes, simply being heard is enough to ease the burden.
4. Take Mental and Physical Breaks
Your brain needs rest to function at its best. Build recovery time into your day:
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Step outside for fresh air.
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Stretch or take a short walk.
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Practice deep breathing or short meditations at your desk.
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Use your paid time off—vacation days exist for a reason.
Taking breaks isn’t lazy—it’s smart mental maintenance.
5. Develop Healthy Work Habits
Small daily habits can reduce long-term stress:
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Keep your workspace organized to reduce visual and mental clutter.
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Limit caffeine and sugar during high-stress periods to avoid crashes.
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Stay hydrated and eat regularly to maintain energy levels.
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Avoid using substances like alcohol or stimulants to “cope.”
Good health supports emotional resilience.
6. Know When to Seek Professional Help
If your work stress is starting to affect your relationships, sleep, health, or overall ability to function, it may be time to talk to a professional. Therapists can help you:
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Explore unhealthy patterns and coping mechanisms.
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Learn skills for boundary-setting, assertiveness, and emotion regulation.
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Reframe unhelpful thoughts and manage anxiety.
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Navigate toxic workplace dynamics or explore career transitions.
Mental health support is a sign of strength—not weakness.
Creating a Healthier Work Culture
While individual coping strategies are important, work stress is also a systemic issue. If you're a manager or leader, you have the power to shape a healthier environment:
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Cultural competence and anti-racist behavior. Anti-sexist and anti-homophobic initiatives.
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Model work-life boundaries by taking your own breaks and avoiding after-hours emails.
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Check in regularly with your team—not just about performance, but about how they’re doing.
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Recognize and reward effort, not just outcomes.
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Provide flexibility when possible (e.g., hybrid work, mental health days).
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Invest in employee mental health resources and training.
Workplace culture changes when people in power make it safe for others to prioritize well-being.
Many of us were taught to equate success with hustle, pressure, and constant productivity. But chronic stress isn’t a badge of honor—it’s a warning sign. True success includes:
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Peace of mind
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Meaningful relationships
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A sense of purpose and balance
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The freedom to be present in your life, not just perform in it
You don’t have to burn out to prove your worth. You’re allowed to build a life that feels good on the inside, not just looks impressive on the outside.
Work stress is a real and often unavoidable part of modern life—but it doesn’t have to control you. With self-awareness, healthy boundaries, strong support, and the courage to ask for help, you can create a more sustainable relationship with your job and with yourself.
If you're struggling, know you're not alone—and you're not failing. You're human. Reach out, take a breath, and take the next step toward your well-being. Your mental health matters—at work and everywhere else.
Need support? EBPsych offers individual therapy, workplace wellness training, and resources for both employees and employers. Let us help you build a healthier way to work and live.