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8 essential tips to reduce work stress

8 essential tips to reduce work stress

April 19, 2024

Work stress It has become one of the most important phenomena of the work environment and organizations in recent decades, especially after the economic crisis that has significantly affected the developed countries.

The cuts of personnel, the low expectations of development within the companies, the socioeconomic changes and the difficulties of reconciling personal life with work, among other reasons, have contributed to that the welfare of workers has been significantly affected .

This has led many researches in the field of organizational psychology to have focused on this line of work, and thanks to this much progress has been made in understanding why this phenomenon occurs and what can be done to prevent it and reduce it. .

Labor stress: a multifactorial phenomenon

Stress is a multifactorial phenomenon that it has its origin not only in the factors of the job (the excess of tasks, monotony, etc.), but there are many causes that can cause its appearance.

Organizational factors also influence the onset and development of stress. Some examples are: leadership styles of superiors, organizational communication, promotion possibilities within the company, human resources policies of companies or the relationship with co-workers.

This last point is especially important, since social support can not only become a stressor, but can act as a buffer. In other words, when stress has occurred, the relationship with co-workers can reduce the impact of stress in an individual.

Stress at work as a collective phenomenon

Studies have also provided evidence that social factors (economic crisis, cultural expectations, etc.) and extra-organizational elements (for example, the bad relationship with the couple or economic problems in the home) work as stressors and, for Therefore, they can contribute to stress manifesting in the workplace.

Recently, some authors like José Mª Peiró affirm that stress occurs at several levels and that a collective analysis of this phenomenon is essential , otherwise, it becomes impossible to prevent and control it. People, when they work in a group, share emotional experiences, and both these emotional experiences and the experiences of stress can be contagious. The shared expression of these emotions is called "affective tone" or "emotional climate".

The role of the individual in coping with stress

However, without neglecting this trans-level and collective view of stress, the role of the individual in coping with stress is also important, that after all is the person who suffers the negative consequences and experiences the symptoms and consequences of this phenomenon.

The mismatch between existing demands and the control that the person has to face these demands is decisive so that stress does not occur. Likewise, the individual can adopt a series of habits to prevent stress and combat discomfort when it is present.


Work stress can significantly alter our lives and affect our thinking and behavior, causing physiological, physical, cognitive, emotional and behavioral reactions. These are some of the most common signs :

  • Accelerated heart rhythm and tachycardia
  • Dizziness, nausea and vomiting
  • Headache
  • Muscle tension and contractures
  • Irritability
  • Insomnia
  • Concentration problems
  • Anxiety and depression
  • Bad mood
  • Difficulty in making decisions
  • Increase in the consumption of psychoactive substances (tobacco, alcohol, etc.)

Some tips to reduce stress

If you think you are going through this situation, it is important that you take action in this regard to prevent it from becoming chronic and burnout appears or burn syndrome (chronic work stress).

Below you can find some tips that will help you reduce the symptomatology characteristic of this phenomenon and improve your mental wellbeing:

1. Seek the support of friends or family

If you are going through a work stress situation, the first thing you should do is look for a close support to be able to share your experience . Whether it's a co-worker, a friend or a family member, talking to another person will help you feel less alone.

It is also important that you understand that work stress occurs many times due to causes beyond your control, so if the stressor is in a bad organizational structure or in the policies of cuts of personnel (in which tasks among the workers are poorly distributed) you will not be able to do much to change it by yourself.In these cases it is better to talk with your superior so that the company can take stockings. Of course, as long as there is good relationship with your boss.

2. Evaluate your interests, abilities and passions

Occupational stress may be the result of your professional profile, in which the skills you have do not fit with the workplace you are in (due to a poor selection process).

For example, there are people who are passionate about working as a commercial, because they like to have to negotiate and be talking to people constantly. However, there are other individuals who are made to work in front of a computer, since they are motivated by the work of administrative staff and have a series of skills and training that make them perform well in that job. When a person does not enjoy his work or the work you do is great, you can end up stressed.

To avoid this situation it is necessary to make an honest evaluation to say whether or not you should look for an alternative job, one that is less demanding or that better fits your interests or abilities. This decision may not be easy, so you may have to make a session of Life Coaching (or life coaching) to help you decide the path that best fits you.

If you want to know what this Life Coaching is, you can visit this article: "Life Coaching: the secret to achieve your goals".

3. Disconnect from work

Work is necessary for our lives and is essential for wellbeing, but some people become addicted to work and they themselves are the cause of their stress situation. If you are one of those individuals who you are always looking for the mobile For labor issues or when you finish your work day you take the work home, you must seriously consider taking a break. Rest is synonymous with well-being, and, therefore, work should not compromise your psychological health.

4. Exercise

Rest is important, but so is having healthy habits. There are many people who practice physical exercise when they leave work because it helps them to disconnect. There is nothing better than going to spinning class or playing a game of paddle to release tension and clear your mind after a long workday. Scientific studies have shown that physical exercise reduces levels of cortisol (which is the hormone related to stress), increases the production of norepinephrine (noradrenaline), a neurotransmitter that can moderate the brain's response to stress, and produces endorphins or serotonin, which they help to improve the mood .

5. Manage time

Poor time management is one of the most common causes of stress. For example, distracting with the computer, or not having planned the time of the task that you must perform can make you end up assuming many tasks at once or not finish any. Therefore, a correct organization of time is one of the best strategies to prevent stress.

Unfortunately, we can not choose between saving or spending time , and then we must look for ways to use it more effectively. We all have in common that the day lasts 24 hours, but how we manage our time depends solely and exclusively on each person. If you want to learn how to organize your time to prevent stress at work, there are many courses that will help you manage it more effectively.

6. Sleep well

While it is true that stress can cause sleep problems, lack of sleep can interfere with productivity , creativity, problem solving skills and the ability to concentrate. The more rested a person is, the more qualified they will be to face their work responsibilities and the more prepared they will be to face stress in the workplace.

7. Practice Mindfulness

Mindfulness (or Mindfulness) can be considered a philosophy of life that helps to face the experiences in a more adaptive and healthy way. Thanks to meditation and other techniques, the person who practices Mindfulness manages to develop the ability to be aware, compassionate and to be in the here and now with a non-judgmental mentality.

There are different programs that help to develop Mindfulness as the MSBR (Stress Reduction Program based on Mindfulness) that lasts 8 weeks and that, according to the different researches, improves the quality of life of the people who try it.

If you want to learn different Mindfulness techniques, you can read this article: "5 Mindfulness exercises to improve your emotional well-being".

8. Go to psychological therapy

People can go through different stress situations throughout our lives and one of the most important sources is related to work. Many times the work in a company is subject to conditions, forms of organization and demands that are not determined by our capabilities, needs or expectations. For example, technology, production demands or the poor design of the organization, which underestimates the importance of the company's human resources .

People have a great ability to adapt, but sometimes the demands of work force us to make an excessive effort that can cause adaptive problems.

It is important to note that in the same place of work, with the same conditions, not everyone reacts to stress in the same way: some individuals may suffer more from this situation than others. This is because each person has a different ability to adapt depending on different reasons (personal variables, job skills, expectations on the job, problem solving skills, etc.).

Psychological therapy becomes a good alternative to alleviate this situation, because it helps develop a series of strategies and skills so that we can control the experiences and consequences that work stress produces. In this way, one is more prepared to face the requirements of the work and reduces the discomfort in a more significant way.

Mensalus Institute: experts in psychological therapy

If you are going through a time when you feel stressed at work and have begun to notice that the situation you are in is big and is affecting your day to day, the Center for Psychology Mensalus Institute has a team of expert professionals in the treatment of this type of problematic .

It is located in Barcelona, ​​where it offers face-to-face therapeutic sessions, but it also has the possibility of carrying out online therapy. In the sessions, relaxation techniques are used, cognitive restructuring, training in specific skills, among others, to overcome work stress.

If you want more information, you can find the contact information of the Mensalus Institute Psychology Center in this link.

8 (Secret) Ways To Relieve Stress At Work (April 2024).

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