Psychology Tips to Manage Stress in the Workplace

Psychology Tips to Manage Stress in the Workplace

When you think about the amount of time you spend in your workplace, you can easily conclude that it’s a huge portion of your life.

The time spent working should be as enjoyable and pleasant as possible, since it’s a major part of our life. That’s why stress in the workplace is something you need to deal with. Putting up with it or simply ignoring it won’t do you any good.

There are things you can do to manage and reduce stress in the workplace. The list below provides psychology tips to help you handle stress at work and learn how to prevent it from affecting you. Let’s break it down together.

Define the Cause of Stress

Anxiety attacks or stressful episodes happen to us unexpectedly and sometimes we're not even aware of what caused them. This is especially the case if this happens to us often.

Stress in the workplace can be caused by numerous things:

  • unpleasant work environment
  • unhealthy atmosphere
  • colleagues provoking arguments
  • low salaries
  • too much workload

The best way to start coping with stress in the workplace is to define what causes stress in your particular case.

Each time you feel stressed out, take a pen and paper, and write down:

  • how do you feel
  • what made you feel this way
  • how long did the feeling of stress last

Try defining the circumstances to identify the cause. By knowing the cause, you’ll be able to remove it completely.

Work on Stress Relief Techniques

When stress hits you, there are several things you can do to try and reduce it. Not every technique works for everyone, so try any of the below listed and find the one which helps you out the most:

  • deep breathing
  • listening to soothing music
  • exercising
  • practicing mindfulness
  • calling a friend for a talk

You can even combine several techniques at once until you find your combination.

To learn deep breathing, check out Breathing Techniques: A Guide to the Science and Methods by Groom and Style.

Calming your body and mind down is a technique you need to master to reduce workplace stress completely.

Avoid Gossiping

Every office has an active gossip team that spreads rumours and creates mild disagreements between the colleagues.

You can get caught in the middle of a gossip session, without even being aware of what happened to you.

But, you need to remove yourself from this toxic environment since this can be a major cause of stress.

Here’s what to do:

  • avoid people who like to plot and gossip
  • say you’re sorry but have to have the conversation
  • be open about how much it bothers you

Focus on a positive attitude towards all your colleagues and avoid becoming a member of the gossip group.

Stay Organised

Stress in the workplace can be caused by the pressure you suffer to accomplish all of your daily tasks.

If you have too much to do and feel like there's not enough time, you might start feeling stressed out.

To cope with this type of stress, you need to be able to organise your workday better and be more productive.

You can:

  • create personal daily and weekly schedules
  • write down all your upcoming tasks
  • set specific time frames for each of the tasks
  • remove any distractions

In addition, you can use apps and online tools to help you get things done faster. For example, these paper writing sites can take some workload off your back.


Did you know that there’s a direct connection between being dehydrated and feeling stressed out?

A bottle of water should go everywhere with you, and it goes the same for your workplace. When you're dehydrated, the level of the stress hormone, cortisol, will go up in your body.

You’ll feel:

  • tired
  • confused
  • stressed
  • non-functional

Keep your body hydrated energised and you’ll immediately start feeling better.

Make Use of Your Break

Breaks are there for a reason.

Some people spend their breaks sitting at their desks and eating their lunches, or smoking in the back of the building.

This will give you no relief and your mind and body will stay tense.

Therefore, you need to make use of your break and do something special every day:

  • change locations from a park or a backyard to coffee places you love
  • walk
  • spend time with a friend or a loved one
  • exercise
  • read
  • listen to music

Half an hour spent not thinking about work and not sitting in the office can make a huge difference. Try it out and see where that takes you.

Your stress level will be lowered and you’ll feel refreshed and ready for the rest of the workday.

Final Thoughts

You should never ignore a problem and stress in the workplace is something you need to fight. Use the advice listed above to deal with problems causing you to feel anxious or stressed.

Make sure you work hard on achieving a state of comfort and peace at your workplace. Don't settle for anything less.

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