7 Great Ways to Manage and Deal With High Stress Job

Written by
Rebecca Smith

Dec 12, 2019

Dec 12, 2019 • by Rebecca Smith

If you are part of the working world, you are likely familiar with work-related stress. It seems that stress comes with being a working adult. 

You can love your job but still feel the pangs of stress that come with responsibility and overwork. If can feel downright overwhelming too. 

Stress can hit you all at once making you feel like you can't tolerate one more thing. Or it can build up until you feel like you have a ton of bricks hanging out on your shoulders. 

Either way, the stress is bad for you physically and emotionally. If can also impact your productivity at work and at home.

If you have a high stress job, read on to learn about some of the ways you can manage your stress and keep you feeling calmer and happier at work. 

1. Take a Break

At work, it's easy to push, push, push. There are so many demands for your time and attention, the thought of taking a break seems absurd and impossible. 

But if you've ever been around an overwhelmed toddler, you know a time-out is sometimes just what is needed. If you feel the weight of stress coming on, find a way to give yourself a break, a grownup timeout. 

This can come from pushing away from your desk and taking a short walk around the office. You can give yourself a break by taking a walking lunch out of the office. 

It might feel counterproductive like more work will just pile up, but a day off can work wonders to release some stress. 

Don't lose your vacation time. Americans lost 768 million vacation days last year by working right through them. Taking a vacation, even if its a staycation can do wonders to lower your stress and give you a break. 

2. Exercise and Move

The benefits of regular exercise are well-touted by doctors, therapists and exercise gurus. Once exercise becomes part of your daily life, the benefits are extraordinary. 

Concentrating on the workout gives your brain a rest from all the other demands it faces. It allows you to quite literally work the stress out of your system. 

You can also find ways to move around at work.

  • Take the stairs.
  • Walk the long way to your next meeting. 
  • Don't allow yourself to sit for too long without getting up to get the blood flowing. 

Lowering stress can come from getting your body moving so your muscles are allowed to continue to tighten up and hold in all the stressors. 

3. Get Enough Sleep

The truth is you can have every plan to de-stress in place, you are still going to face stress at work. Dealing with any stressful situation is so much worse when you are overtired. 

Being overtired makes you cranky and it makes it difficult to focus. If you have many demands on you, you will handle those so much better if you have had enough sleep. 

Aim for regular sleep routines. So, go to bed at the same time and get up at the same time. Your body will appreciate the routine. 

Your body will also appreciate 8 hours (or as close to it as you can get) each night. Sleep allows your brain the rest it needs to manage those stressors that come up during the awake hours. 

4. Stay Organized

Some folks are naturally more organized than others. Even if being organized is not natural to you, work towards it. 

Nothing can throw your whole day off quicker than not having what you need or missing a meeting because you are late or unprepared. That is stress that can be avoided. 

Work towards planning out your time and day in advance. Know what you need to successfully get through the day. Whether that is materials or a places you need to be.

If you are constantly scrambling to be ready for the next thing coming at you at warp speed, of course, your stress level will be through the roof. 

Take time at the end of your day to think through tomorrow. Layout what you need. Think about where you need to be and by when, so you can start out the day without unnecessary stress.

5. Seek Friendships and Help As Needed

Nothing makes us feel better than a little time with our friends. Your instinct might be to think you're too busy to have lunch with friends. You don't have time to leave work for cocktails with your girlfriends. You can't stop to chat with workmates because you have too much to do. 

The stress relief that comes from those interactions will pay off in productivity.

Likewise, if you are feeling overwhelmed and you don't feel like you can manage it. Don't ignore the signs that you need help from a professional. 

Sometimes stress can take you into a cycle that is hard to break out of. Don't be too proud to seek the help of a professional if you can't find ways to get over the stress on your own. 

6. Attitude and Gratitude

Even in the midst of a storm, keeping a positive attitude can change the experience. Choose to start your day with a positive attitude. Don't let annoyances detract you from how you want to feel. Handling stress is much easier if you keep hold of the right attitude. 

Likewise, practice gratitude. Sure, work can be difficult at times. There can be demands that seem overwhelming. 

Focus on the things that you feel grateful for can help you ride through the more challenging times. 

Starting and ending your day with conscious thoughts about a few things you feel grateful for can completely change your outlook. It can also help to remind you not to get stuck in those moments that feel stressful. 

7. Take Advantage Your Employee Assistance Program

Does your employer offer an employee assistance program? These programs are often known as EAPs. They are platforms that give employees access to a wealth of professional services. 

The programs are typically free to employees. They allow an employee to seek help about personal issues, like stress in the workplace, without going to their employer for help.

Often these EAP schemes give assistance in a variety of formats. A person could join a virtual therapy session. They could talk clinical counselors through video, live chat, telephone support or other online groups.

These platforms health-related services. They can be set up to also offer financial support and guidance. They can even offer retirement information or advice on legal matters. 

Learn more about the many services provided by employee assisted programs. They offer a variety of services that could benefit employees, especially those experiencing stress on the job. 

Manage Your High Stress Job With Smart Strategies

Any job can offer up its challenges, a high stress job can be downright overwhelming. But by using one or more of these strategies to help you manage your stress, your day is sure to be easier. 

You might find yourself with a whole new outlook by learning to manage the stress that comes with being in the working world. 

Visit our blog often for more information about being in the working world and building your career.