Put simply, work can be stressful. In fact, the Occupational Safety and Health Administration (OSHA) reports over 80% of Americans experience stress in the workplace. Of this group, the majority feel work stress impacts their home lives as well. 

The good news? There are plenty of effective ways to manage these anxieties and preserve your well-being. Here’s how to identify, navigate, and overcome workplace stress.

Defining Workplace Stress

According to the CDC, job stress is the physical and emotional strain that happens when work demands exceed a person’s abilities, resources, or needs. This can leave you feeling anxious and overwhelmed. 

Unlike occasional challenges that help us grow, ongoing work stress can harm your mental, emotional, and physical health, often leading to exhaustion and decreased job performance.

Here are common signs that work stress is becoming a problem. Recognizing these symptoms early can help you act:

• Constant Fatigue — Feeling drained even after enough sleep.
• Irritability — Becoming overly-annoyed by small issues.
• Lack of Focus — Struggling to concentrate and finish tasks.
• Anxiety — Feeling nervous or on edge about work.
• Physical Symptoms — Experiencing headaches, muscle tension, or trouble sleeping.
• Low Motivation — Losing interest in activities you once enjoyed.

The Numbers

If you feel burdened at times by your job, you’re not alone. Research has found an alarming share of Americans suffer negative effects from work stress:

• 83% of workers report that workplace stress negatively impacts their personal relationships.
• 76% feel disengaged at work, leading to decreased productivity.
• 50% identify workload as the primary source of their stress.
• 76% agree that workplace stress affects their mental health and contributes to burnout.

Identifying Causes

Work stress can result from several factors, and what triggers it can vary. However, here are some common causes:

• High Workloads — Too many tasks and tight deadlines can quickly lead to feeling overwhelmed.
• Lack of Control — Feeling powerless over your responsibilities or job decisions adds to stress.
• Unclear Expectations — Not knowing what’s expected of you can create confusion and anxiety.
• Work-Life Imbalance — Struggling to balance work demands with personal time can cause burnout.
• Poor Support — Limited help from managers or colleagues can leave you feeling isolated.
• Fear of Change or Redundancy — Anxiety about job security or workplace changes can be stressful.
• Difficult Relationships — Conflicts or poor communication with colleagues can create tension.
• Bullying or Harassment — Workplace bullying adds emotional and mental strain.
• Discrimination — Experiencing discrimination in the workplace increases stress levels.

How to Feel Healthier

Managing stress takes practice, but small actions can help you feel more in control. Here are some practical ways to reduce and cope with work stress:

• Identify What Stresses You — Pinpoint the tasks, relationships, or changes that make you anxious. Keep track of stressful moments to find patterns.
• Focus on What You Can Change — Tackle things within your control, like adjusting your routine or finding small ways to enjoy your day. Let go of what you can't change.
• Set Clear Boundaries — Define your work hours and stick to them. If possible, learn to say "no" when you're overwhelmed to protect your time and energy.
• Stay Organized — Prioritize your tasks, break large projects into smaller steps, and create a plan to tackle them one at a time.
• Manage Stress in the Moment — Practice deep breathing, mindfulness, or meditation to reset and keep calm.
• Take Regular Breaks — Step away from work to recharge, even if it’s just for a few minutes. Use this time to stretch, move, or clear your mind.
• Talk It Out — Share your feelings with someone you trust like a friend or family member. If needed, seek professional mental health support.
• Build Resilience — Reframe challenges, focus on solutions, and find ways to adapt. A positive mindset and gratitude can help you bounce back.
• Exercise Regularly — Physical activity reduces stress and boosts your mood. Add movement to your day, even just a short walk or stretch.
• Take Care of Your Body — Eat healthy meals, drink plenty of water, and avoid stress eating. Small, consistent habits can make a big difference.
• Establish a Routine — Having daily patterns can help regulate emotions and keep you feeling grounded.
• Get Creative — Make time for hobbies like creating art, learning a new language, or cooking a new recipe. These endeavors can spark joy and take focus away from work.

For nearly all of us, having a job is necessary to live comfortably. By applying stress management techniques, you can better protect your health and enjoy the other parts of life that bring you joy. 

Complete Care with AltaMed

Your well-being matters, and you deserve to feel your best. AltaMed can help. From primary care to dentistry, behavioral health, and pharmacy services, find the comprehensive care you need, always close to home. Get started online or by calling (888) 499-9303.