Tired business woman in stress works at a laptop while sitting at a table at home and holds her hand on her temples.

Workplace stress isn’t just frustrating—it can take a serious toll on your well-being. Since most people spend about a third of their lives at work, managing stress effectively is essential for both your career and overall health.

The good news? While work-related stress is common, you can take control of it. The key is to reduce unnecessary frustrations and develop strategies to handle the challenges you can’t avoid.

Let’s break down how stress affects your work and life—and, more importantly, how to manage it successfully.

How Common Is Workplace Stress?

Workplace stress is one of the biggest challenges facing employees today. Studies show that nearly 80% of workers experience job-related stress, with many saying it negatively impacts their productivity and mental health.

Stress also has serious consequences for businesses. High stress levels contribute to burnout, absenteeism, and turnover, costing companies billions each year. On any given day, stress-related issues cause about a million workers to call in sick, leading to lost productivity and extra pressure on remaining employees.

While some stress at work is unavoidable, constantly feeling overwhelmed shouldn’t be the norm. Addressing it proactively can improve job satisfaction, boost performance, and help create a healthier work environment.

Why It’s Important to Manage Workplace Stress

A little stress can be motivating—it pushes you to meet deadlines and take on challenges. But when stress becomes constant, it affects your health, productivity, and overall quality of life.

Lost productivity

When stress builds up, focus and efficiency take a hit. Employees dealing with chronic stress are more likely to make mistakes, struggle with deadlines, and feel disengaged from their work. If you’re constantly in survival mode, you miss opportunities to grow in your role and advance in your career.

Mental health decline

Work stress doesn’t just stay at the office. It can lead to mood swings, irritability, and difficulty concentrating. Over time, unchecked stress increases the risk of anxiety, depression, and burnout—making even small tasks feel overwhelming.

Physical health risks

Your body reacts to stress as much as your mind does. Persistent work stress is linked to:

  • Poor sleep and chronic fatigue
  • Headaches, muscle tension, and digestive issues
  • Increased risk of heart disease and high blood pressure

Studies also show that employees experiencing high levels of stress are more likely to have workplace accidents, making stress management not just a personal priority but also a safety concern.

Impact on personal life

Stress at work rarely stays there. If you’ve ever snapped at a loved one or struggled to unwind after work, you’ve experienced its spillover effects. Stress can strain relationships, disrupt personal time, and make it harder to enjoy life outside of work.

Managing stress isn’t just about feeling better at work—it’s about maintaining balance in every part of your life.

Strategies for Managing Workplace Stress

Managing workplace stress isn’t about eliminating every challenge—some stress is unavoidable. The goal is to develop strategies that help you minimize unnecessary stress and handle unavoidable frustrations in a healthier way. Here’s how:

1. Identify your stress triggers

The first step to reducing stress is understanding exactly what’s causing it. Take a few minutes to jot down what frustrates or overwhelms you at work. Be specific—rather than just listing “meetings” or “deadlines,” think about what makes them stressful. Is it back-to-back meetings with no breaks? Unrealistic deadlines?

Once you’ve identified your stressors, you can start making targeted changes to address them.

2. Categorize your stressors

Not all stress is within your control, but more than you might think can be managed. After listing your stress triggers, divide them into two categories:

  • Things you can influence (overwhelming workload, unclear expectations, distracting coworkers)
  • Things you can’t fully control (company policies, tight deadlines, demanding clients)

Understanding which stressors are fixable allows you to take action where possible while shifting your focus toward coping strategies for those you can’t eliminate.

3. Take action on what you can control

For stressors in the “I can change this” category, brainstorm actionable steps. For example:

  • If your workload is too much, have a conversation with your manager about priorities and delegation.
  • If meetings take up your entire day, block off focus time on your calendar.
  • If a coworker’s behavior is causing stress, try setting boundaries or having a direct but respectful conversation.

While addressing stressors can be uncomfortable, it’s often easier than constantly dealing with frustration.

4. Manage your workload more effectively

Feeling overworked is a leading cause of stress. If your workload is overwhelming, take steps to work smarter, not just harder:

  • Prioritize tasks: Start each day by listing what truly needs to get done vs. what can wait.
  • Use time-blocking: Dedicate chunks of time to focused work without interruptions.
  • Communicate with your boss: If deadlines are unmanageable, ask for adjustments rather than waiting until you’re burned out.

For example, instead of saying, “I’m overwhelmed,” try: “I want to ensure I’m delivering the best results. Right now, I’m working on [X], [Y], and [Z]. Which of these should take top priority?”

This approach makes it more likely that your manager will offer support rather than dismiss your concerns.

TipImprove your organizational skills at work so you can efficiently plan your workday and complete tasks and projects on time.

5. Set boundaries (and stick to them!)

Work boundaries aren’t selfish—they’re necessary for long-term success. Examples of healthy boundaries include:

  • Not checking emails after a certain time
  • Blocking off “focus time” where you don’t take meetings
  • Taking your full lunch break rather than working through it
  • Using all your PTO without guilt

The trick is enforcing these boundaries consistently. If you always respond to after-hours emails, people will expect it. But if you make it clear that your evenings are for personal time, colleagues will start respecting that.

6. Communicate assertively

Your communication style has a direct impact on your stress levels. If you’re constantly saying yes when you want to say no, taking on too much work, or avoiding difficult conversations, stress will build up.

The best approach? Assertive communication. This means expressing your needs clearly and confidently—without being aggressive or passive.

For example:

  • Instead of “I guess I can take on that project…” try, “I’d love to help, but I’m currently focused on [X]. If this is a priority, can we discuss shifting some of my other tasks?”
  • Instead of “I’ll figure it out.” try, “I need clarification on [X] before moving forward. Can we go over the details?”

Speaking up can feel uncomfortable at first, but it gets easier with practice. Assertive communication prevents unnecessary stress by setting expectations and avoiding misunderstandings.

7. Improve your stress response

Even with the best strategies in place, stress is inevitable at times. It’s all about how you respond to it. Instead of letting stress take over, practice healthy coping techniques like:

  • Deep breathing: Try the 4-7-8 method (inhale for 4 seconds, hold for 7, exhale for 8) to calm your nervous system.
  • Movement breaks: A quick walk, stretching, or even standing up for a few minutes can help reset your focus.
  • Mindfulness techniques: Meditation, journaling, or just taking a few moments to slow down can help regulate stress levels.

Studies show that people who practice regular stress management techniques experience lower anxiety levels and improved job satisfaction compared to those who don’t. The goal isn’t to eliminate stress—it’s to make sure it doesn’t control you.

8. Recognize when it’s time to make a change

Not all stress is fixable within your current job. If you’ve tried multiple strategies and still feel exhausted, anxious, or stuck, it may be time to reevaluate.

Signs that your job is no longer a healthy fit include:

  • Dreading work every day, even after time off
  • Constant exhaustion and lack of motivation
  • A toxic work environment with no room for improvement
  • Physical symptoms like headaches, insomnia, or digestive issues caused by work stress

If your job is negatively affecting your health and well-being, explore your options. This might mean looking for a new position, shifting roles within your company, or even changing career paths. Stress is unavoidable, but chronic burnout shouldn’t be a normal part of your life.

Take Control of Workplace Stress

By identifying your stress triggers, setting boundaries, improving communication, and using healthy coping strategies, you can take control of your work life instead of letting stress control you.

If stress at work feels unmanageable despite your efforts, it may be a sign that it’s time for a bigger change—whether that’s reworking your job responsibilities, exploring a new position, or even switching careers. Your well-being is worth prioritizing.

Pete Newsome

About

Pete Newsome is the President of 4 Corner Resources, the staffing and recruiting firm he founded in 2005. 4 Corner is a member of the American Staffing Association and TechServe Alliance and has been Clearly Rated's top-rated staffing company in Central Florida for the past five years. Recent awards and recognition include being named to Forbes’ Best Recruiting Firms in America, The Seminole 100, and The Golden 100. Pete also founded zengig, to offer comprehensive career advice, tools, and resources for students and professionals. He hosts two podcasts, Hire Calling and Finding Career Zen, and is blazing new trails in recruitment marketing with the latest artificial intelligence (AI) technology. Connect with Pete on LinkedIn