What is work-related stress?

Do you often feel stressed at work? Factors like high workload, unclear expectations, lack of support from colleagues or managers, and a fast-paced environment can all contribute to work-related stress. When demands exceed your capacity over a prolonged period, it can lead to both mental and physical health problems. Managing stress early is important to avoid burnout and other negative consequences.

What happens in the body during long-term work-related stress?

Stress is the body’s natural way of handling pressure, but long-term stress affects us negatively. With prolonged work-related stress, your body stays in a constant “fight or flight” mode, keeping stress hormone levels like cortisol elevated. This can cause:

• Physical symptoms: Headaches, fatigue, muscle tension, and sleep problems.
• Mental symptoms: Anxiety, low mood, irritability, and difficulty concentrating.
• Social consequences: Reduced motivation, isolation, and conflicts at work.

7 tips to manage stress at work.

To reduce stress and improve well-being, try these strategies:

1. Set boundaries – leave work at work.

Your free time is for recovery. Avoid answering emails, taking work calls, or preparing tasks outside work hours. Turn off notifications and give yourself time to relax.

2. Break big projects into smaller parts.

Large tasks can feel overwhelming. Divide them into manageable steps and set mini-goals. This makes tasks feel more doable and lets you work at your own pace.

3. Plan and organize your time.

Use a calendar or to-do list to plan your week. Prioritize the most important tasks first and handle less urgent work when you have spare time. This gives you a sense of control and reduces stress.

4. Learn to say no.

If your workload is too high, don’t hesitate to decline additional tasks. Explain to colleagues or your manager that you need time to complete your current work. Setting limits is a key part of managing unhealthy stress.

5. Ask for help.

Share how you feel with colleagues or your manager. They can often offer support or help redistribute tasks. Asking for help is a sign of strength, not weakness.

6. Take regular breaks.

Short breaks during the workday help you recover mentally and physically. Take a walk, chat with a colleague, or do something that takes your mind off work for a while.

7. Prioritize recovery.

Your body needs rest to handle stress. Make sure you get enough sleep, avoid long workdays, and find activities that boost your energy and happiness.

Stress test – Find out how stressed you are.

Now that you have practical tools to manage stress, you might want to get a clearer picture of your own stress level.

By taking a research-based stress test like the PSS-10, you can quickly find out if your stress might be affecting your well-being. This test is often used in healthcare to measure perceived stress. Based on your answers, you’ll get a clear view of your stress level – from low to high – and insight into whether you can manage it on your own or if it might be time to seek support.

Take the stress test here and gain a better understanding of your stress level!

When should you seek help?

If stress feels overwhelming, therapy might be a good option. A therapist can help you understand your stress and teach you ways to manage it.