In a survey by the American Psychological Association, 65 percent of American adults referred to their job as a top source of stress. Just 37 percent of Americans surveyed by APA said they are managing stress very well.

If you have had a demanding job, then you are familiar with work-related stress. The rush to get to the office on time, the pressure associated with meeting a deadline and constant worrying about that herculean project you are working on are all stress elements experienced by most workers.

Also read: 10 Ways to Fight Back Against Stress at Work

Chronic stress is a silent killer; it deprives you of your energy and concentration and can result in physical, emotional, and mental illness. Symptoms of chronic stress include increased blood pressure, headaches, and trouble sleeping.  Also, chronic stress can alter your mood and result in anxiety and depression.

Top Sources Of Work Stress

A few factors encouraged work-related stress. Some of them include:

  1. Excessive workload
  2. Lack of promotion
  3. Low salaries
  4. Lack of support
  5. Having less control over decisions
  6. High expectations

Coping with the demands and pressure of work is possible. Follow these four steps below on how to reduce stress at work.

Take Regular Breaks

One of the reasons people are stressed out is excessive workload; some workers sit down for hours working! This leads to burnout! Just take out time in between work to relax and replenish.

Also read: Breaks at Work: Helpful or Hurtful?

Some activities you can do during your break include stretching and playing sports. You can ask your employer to allocate a room or area for break time sports. In fact, most modern workplaces are designed to encourage exercise and games to relieve stress and increase productivity.

Avoid Sugary Snacks

Bad eating habits are terrible for your physical and mental health. In order to reduce stress, consume a high-protein, low-sugar diet. High-sugar meals leave you lethargic and not productive enough. If you are always feeling tired, you can visit a medical specialist like Rishin Patel Insight to help find the right diet that will discourage work-related stress caused by constant tiredness.

Talk To Your Boss

A toxic work environment is a recipe for stress. Excessive workload, low or delayed salaries, lack of support, and no control over work decisions are all ingredients of work-related stress. If you are dealing with any of these, it is time to have an open conversation with your superiors.

Keep A Healthy Body And Mind

Stress affects both the body and mind; to reduce it, you must keep a healthy mind and body. Many Americans do not get sufficient sleep, which is vital for the body to recover from the stress of the day. A minimum of 6 hours of sleep every day is advised to replenish the body.

Another way to maintain a healthy mind and body is to exercise more. Aerobic exercises reduce stress due to their endorphin-releasing properties and ability to improve moods. If you can dedicate 30 minutes a day to exercise, you will reduce work-related stress significantly.

Also read: Mindfulness and Happiness at Work – How a Few Breaths Can Improve Your Business

Even meditation and deep breathing exercises can help relieve stress as they help you focus on other non-work related thoughts. You can also take a few minutes during the day to focus on yourself. This will certainly help you relax.

Enjoy A Long Weekend Away

Several getaways spread over the year are more relaxing than an annual long vacation. Treat yourself now and then a few days off in between. And above all, enjoy these days!

If possible, move to a place you’ve never been before, or do something you’ve never done before on this getaway. New positive experiences not only broaden the personal horizon but also offer an opportunity for great and sustainable recovery.

 Learn To Say No

Many find it difficult to regenerate after work, as they often have to be constantly available even after official working hours. This can be stopped when you learn to say no. Not being able to say no is a common reason for stress. Yes, denial is difficult, but if you do not learn to say no, you’ll be assigned more and more tasks that you probably are not responsible for.

Have Regular Massages

If you are under stress, make sure to treat yourself to a dose of well-being in the evenings. You will feel better immediately if you give yourself time to unwind and mentally detox. Your brain will be thankful for the opportunity you have given it to rest and unwind.

Many people suffering from chronic stress often experience lots of tension. Tense muscles can occur anywhere on the body is often the cause of most tension headaches experienced during stressful situations. A good massage will also be of benefit and will aid in relaxing the muscles.


Work-related stress can result in depression and increased anxiety; which may have further consequences. No one should have to suffer a physical illness because of work. Take care of yourself with the few tips mentioned above.

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