What causes workplace stress and how to manage it
Mackenzie Waldron is a writer focused on ensuring workers have the information and resources they need to thrive. She explores topics that come up on Empower Work’s free, confidential text line and brings research-backed approaches to support you.
Unfortunately, stress is a common workplace experience and can be caused by many different variables. Feeling stressed out at work can lead to other challenging emotions—burnout, poor mental and physical well-being, disengagement, and resentment towards your work. Stress may not only negatively affect your work, but can also trickle down to your personal life.
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What causes workplace stress?
Many different factors can cause stress in the workplace. Maybe your boss or coworkers are giving you a hard time. Or your work is piling up and feels unmanageable. Or you’re feeling unappreciated at work and your motivation is low. Or you’re afraid to lose your job.
It is common for the cause of stress to be multifaceted—everything seems to be going wrong and you’re feeling overwhelmed.
As one Empower Work help seeker shared:
“I quit my job because the workload and expectations were extremely high and I couldn't keep up. I have applied to about 50 different jobs in the past month and no one is hiring me. I am so stressed out and afraid. I am on the verge of being evicted.”
Another Empower Work help seeker shared:
“I am not getting any HR support and I'm in a toxic work environment…I'm overwhelmed with the job…Work is piling up and everyone is stressed which makes things worse.”
Whatever the causes of workplace stress—an excessive workload, lack of control or support, job insecurity, the commute, bullying—stress can affect people differently, and it’s important to understand what those effects are and how to manage them.
The effects of workplace stress
Workplace stress can have many physical and psychological effects on a person and can show up in different ways from case to case.
Workplace stress can lead to low productivity, poor concentration, low job satisfaction, depression, anxiety, and burnout. It can also lead to physical effects such as high blood pressure, a weakened immune system, and disruption of eating habits.
As one Empower Work help seeker shared:
“I'm in a bad spot…I had a miserable but stable job. The job was affecting my physical and mental health…I'm totally stressed and I'm having trouble paying my bills.”
Another Empower Work help seeker shared:
“This situation has stressed me out and I feel like I'm in fight or flight.”
Another Empower Work help seeker shared:
“I don't like to talk to my family about it much because I don't want them to worry that I am stressed or upset about work. I know this job is not my forever career, but I did not think it would hurt my heart so much.”
Another Empower Work help seeker shared:
“I’m not working…I’m stressed and my blood pressure is high.”
How to manage workplace stress
Whatever is causing stress on a person at work, it’s always important to understand how to manage this overwhelming feeling and prevent effects like burnout.
Organize your priorities
You can reduce stress by prioritizing your most important tasks and keeping them organized. Depending on your preferred learning style, this may look different from person to person.
If you’re a visual learner, it may be helpful to write down your priorities from most important and urgent to least important. If you’re an auditory learner, it would be helpful to make a voice note for yourself when you have a long list of priorities.
Organizing your thoughts and priorities will help take off some of the pressure around tight deadlines and daunting tasks.
Maintain a work-life balance
Most people spend at least eight hours a day at their jobs. This is more time spent with their families or elsewhere in their personal lives. If you’re feeling stressed at work, it’s very possible that the stress will follow you home.
As hard as it is, remember not to let work affect your life at home too much. Maintaining a work-life balance may look like starting a new hobby, having after-work plans to look forward to, taking time off work when needed, and prioritizing your physical and mental health.
Don’t forget to take care of yourself
When work is stressful, it’s easy to forget to take care of yourself. If you don’t take care of yourself, work can become even more overwhelming.
Self-care can take many different forms. It may look like going to therapy, taking time off work, taking a vacation, spending time with family on weekends, or setting goals for yourself. You can also practice self-care at work by taking regular breaks, taking your lunch break outside, socializing with your coworkers, or listening to your favorite music during the day.
Reach out and figure out your next steps
No one should experience workplace stress alone. If you’re feeling overwhelmed at work, reach out to someone you feel comfortable sharing your thoughts with—friends, a trusted coworker, or family. It may be helpful to talk it out with someone and figure out your next steps around relieving stress.
Empower Work peer counselors are always here to listen and talk out a challenging work situation. If you’re feeling stressed at work and need a thought partner, our peer counselors are here to support you and help figure out your next steps. Text 510-674-1414 for free, confidential support.
*Note: Empower Work provides non-legal support for workplace challenges. This information, while authoritative, is not legal advice or guaranteed for legality. Employment laws and regulations vary by state. We recommend consulting with state resources for specific interpretation and decisions. If you believe you were discriminated against in violation of the law, we recommend you seek legal advice.