How to Deal with Stress at Work

As simple as this sounds, it can be harder to figure out from where the stress is coming without sitting down to examine it. Revisit the previously mentioned SCARF model and take the time to identify what might be stressing you out. “The positive way to find a solution is to make space for it,” explains Larson. “Put a name on those feelings because then it gives you more power and control; otherwise the stress has power over you.”

“Emotional intelligence is a huge way to reduce stress,” says Larson. “Knowing where your emotion is, where it's coming from, and how to control it helps.” A way to do this, she recommends, is by taking a personality test such as Myers-Briggs or StrengthsFinder which are objective measures of personality types. “A lot of interpersonal stress can be because of a conflict between personality types,” says Larson, and knowing your own personality helps you understand how to better relate to others. Additionally, Larson says understanding your strengths can help you advocate for the kind of work where you'll flourish or know when to ask for help when tasked with something not in your wheelhouse.

There are a couple of ways to go about this, the first is to find that physical release while at work and the other is to build in types of physical releases outside of work. Both have important outcomes on work-related stress.

Physical movement at work: While it's not necessarily new information, the federal government released a recommendation in late 2018 (the first time in 10 years to do so) to emphasize that Americans of all ages should move as much as they can as often as they can throughout the day. This is, perhaps, in response to the increasing amount of time we sit at our desks working on computers. Being active for at least 22 minutes a day, every day, can have huge physical health benefits for a minimal amount of effort. The bottom line is to build in some time every day to get up from your desk and move around. Set a calendar notification to go outside and walk around the block or to do some stretches in your cubicle or office (Forbes gives tips on the 10 best exercises to do at your desk).

Physical movement in life/outside of work: Larson recommends a physical release that is most appropriate for you. This doesn't necessarily need to be exercise, but it should help relax your body and brain. For some it could be going for a run, taking an aerobics class or doing yoga, for others, it's a taking bath after work, reading or being in nature. What Larson suggests is to identify what physical release is most helpful to you and build that into your schedule in a manageable way. Start with having one weekend afternoon or one night a week dedicated to that release and then build more in as needed.

Larson emphasizes that having people in your life who will support you and be there to talk to is important for everyone, extroverts and introverts alike. Make sure you have a friend that's always there when you're feeling stressed out. While everyone processes differently, making a phone call to someone who might understand can help release stress. They may also help you think through solutions.

According to Project Time Off, 52% of American employees had unused vacation days at the end of 2017. Whether American workers feel internal or external pressure to leave their vacation benefits on the table, not taking rest time has an effect on stress. Inc. describes the health benefits of taking time off work, chief among them, stress reduction. However while on vacation, make sure to turn off everything work related and communicate to colleagues, clients and supervisors before you go that you'll be offline during that period. There's also no need to leave town or even go away for a long time. It could be as short and easy as a weekend staycation. Whatever the time off looks like, keep away from anything work-related the entire vacation.

In other words, avoid multitasking and plan out your work day according to how your body and brain function best at different times of the day. “We get a shot of dopamine when an email or text comes in,” says Larson. So she suggests turning off those notifications at certain times because it's not always easy for your brain to constantly switch and multitask. Daniel Pink's book, When: The Scientific Secrets of Perfect Timing, is rooted in the concept that the time of day is related to when to do our best. In an interview with NPR, he summarizes the concept that we have three phases of the day: peak, trough and recovery. Most people are productive in the morning as their peak time (at least those who are morning people) which is better for analytical work, then do more administrative work during the “trough” period. Because of this, he suggests planning out the day according to those cycles.

Once you've recognized the cause of your stress, there's oftentimes an action that needs to take place to resolve it. Larson suggests starting that change by doing research on how to go about it. If it's lack of autonomy, an inflexible work schedule or unhappiness around salary that's causing stress, research alternative work schedules or salary tiers for similar positions to make a proposal to your supervisor. And, for some, the solution may be changing the job or workplace altogether. In all cases, it's going to take some research and effort to make that change. For someone who realizes the workplace they're in isn't tenable, they need to make sure they research jobs in work environments that are different from what's causing stress in the first place. For someone who wants to ask for a raise or a different work schedule, research should go into why those requests are justified and deserved. Larson emphasizes that doing that research is as much a part of the process as changing the situation. “Once you're involved in the planning process,” she says, “you have the confidence to advocate for it.”

Simple as it is, it's one of the most important elements to staying healthy. The American Psychological Association notes sleep allows our brains to recharge and our bodies to rest. Not having enough sleep can cloud judgment and increase stress. While every adult has different sleep needs, the National Sleep Foundation recommends adults sleep seven to nine hours a night. Make a habit of building that into your schedule by anticipating the time you have to wake up and setting an evening reminder for yourself to start getting ready for bed eight to nine hours before you need to wake up. This might also require creating a healthy sleep routine to get you to fall asleep faster and to sleep better. The National Sleep Foundation has several tips, among them is to put those screens away before bedtime and don't do anything, like exercise, that'll make it difficult to fall asleep.

Sometimes dealing with stress is overwhelming and finding a professional development coach or a counselor with an objective perspective of your life can help walk you through activities in order to get where you want to be. Having someone like Joayne Larson help you name the stress and give you long-term tools for managing stress in any job can sometimes be necessary.

Many companies prioritize mental and emotional health that go beyond what insurance covers. As a result, many offer benefits such as fitness reimbursements, on-site massages, opportunities for career coaching and mental health benefits that go towards counseling. Most companies' HR departments have resources about these benefits. LearnHowToBecome.org also has a helpful guide on Prioritizing Your Mental Health at Work, which offers well-being strategies to implement into the work environment.