Understanding Workplace Stress and its Impact
Workplace stress is a common challenge for employees, regardless of industry. Whether caused by tight deadlines, heavy workloads or interpersonal dynamics, stress at work can affect your mental health, productivity and overall job satisfaction.
Recognising the causes of stress in the workplace is the first step to managing it effectively. Common workplace stressors include:
- High-pressure tasks or unrealistic deadlines
- Lack of clear communication or role expectations
- Limited support from management or colleagues
- Workplace conflicts or strained relationships between colleagues and management
The good news is that there are practical strategies you can adopt to manage these stressors and improve your overall wellbeing at work.
10 Practical Tips to Help You Cope with Workplace Stress
Use these simple tips to create a healthier, more balanced approach to your workday:
Prioritise and Organise Your Tasks
Start each day by listing and prioritising your tasks. Focus on high-priority items first and break large projects into smaller, more manageable steps. Clear organisation reduces overwhelm and gives you a clear path forward.
Tip: Start each day by writing your to-do list.Set Boundaries Around Work Hours
To prevent burnout, set clear boundaries around when you’re available for work-related tasks. Avoid answering emails or taking calls outside of your work hours whenever possible. This helps to protect your personal time and your mental health.
Tip: Have clear times for answering work calls and emails.Take Regular Breaks
Short breaks throughout the day can help you recharge and refocus. Step away from your desk, take a walk or practice some simple breathing techniques to clear your mind and give your body a chance to move and reset.
Tip: Set a timer to grab a glass of water every 2 hours (and then drink it!)Practice Mindfulness and Relaxation Techniques
Mindfulness practices, like meditation or deep breathing exercises can help you stay calm and centred. Even a few minutes of mindfulness during your workday can make a big difference in how you handle stress.
Tip: Stop. Close your eyes. Take 3 deep breaths and wriggle your toes.Communicate Effectively
Don’t hesitate to speak up if you’re feeling overwhelmed. Discuss your workload or concerns with your manager and ask them to clarify their expectations of you. Clear, open communication can lead to better support and solutions.
Tip: Ask for help when you need it.Build Supportive Workplace Relationships
Strong relationships with colleagues can make the workplace feel more positive and less stressful. Make an effort to connect with coworkers, share experiences and offer mutual support.
Tip: On Monday mornings, ask a colleague how their weekend was.Focus on What You Can Control
Stress often arises from situations beyond our control. Shift your focus to what you can influence, whether that’s your attitude, how you approach tasks, or how you manage your time.
Tip: Turn up the corners of your mouth and smile—just because you can.Take Care of Your Physical Health
A healthy body supports a healthy mind. Prioritise regular exercise (especially if you’re sitting at a desk all day!), a balanced diet and enough sleep. These habits help you manage stress and maintain energy throughout the day.
Tip: Go for a 20 minute walk before dinner…or during your lunch break.Use Employee Support Resources
If your workplace offers resources like an Employee Assistance Program (EAP), take advantage of their free support. These services provide confidential counselling and practical tools to help you cope with stress.
Tip: Find out if your workplace offers EAP counselling. If not, ask them why.Reflect and Reassess
Take time to reflect on your current work situation. Are there patterns or habits contributing to your stress? Identifying these can help you make adjustments to reduce stressors and improve your overall experience.
Tip: Write a list of all the things that are stressing you out—then make a plan to manage just one of them.
Creating a Healthier Relationship with Work
The reality is that workplace stress is unavoidable at times—but it doesn’t need to take over your life. By using even some of these practical tips and focusing on your own wellbeing, you can navigate challenges with more ease and confidence.
At The Healing Centre of Australia, we offer resources and programs designed to support employees in managing workplace stress. Whether through individual counselling or stress management workshops, we’re here to help you create a healthier relationship with your job.
Contact Us to Learn More About Our Employee Support Services
