5 Healthy Ways of Coping with Work Stress

Experts share effective strategies for managing work-related stress and maintaining a healthy mindset.

If you’re feeling particularly stressed out, you’re far from alone. In fact, nearly a quarter of adults (24 percent) in the U.S. rated that their average stress level fell between eight and 10, per the American Psychological Association’s Stress in America Survey 2023 .

One of the biggest factors contributing to these rising stress levels? Work—and the inevitable strive for work-life balance. As many as 77 percent of Americans reported feeling stressed out by work in the past month, according to the report. Moreover, 57 percent of workers have experienced negative health consequences related to work stress, including emotional burnout, physical symptoms and decreased job satisfaction.

Root Causes of Work Stress

This feeling, known as “work stress,” can stem from a variety of issues like relationships with coworkers, demands, role confusion, harassment, reorgs, lack of promotion or appreciation, lack of support, long hours and deadlines, notes Paulette Sherman , PsyD, psychologist, director of the site My Dating & Relationship School , and author of Dating from the Inside Out . “Common signs of work stress are inability to sleep or concentrate, headaches, stomach aches, work absence, poor morale, irritability, anxiety, depression, complaints and a decrease in performance.”?

Anxiety and Its Impact

Anxiety related to work stress can present as repetitive thoughts, ruminations on certain work-related subjects or endless worry about outcomes you may not be able to control, explains Lianna Nielsen , an integrative nutrition health coach. This anxiety may even keep you up at night. “Everyone can toss and turn from time to time but if you struggle with racing thoughts and worries at bedtime or wake up in the middle of the night worrying multiple times a week these are signs of stress,” Nielsen says. “You may even find yourself worrying about seemingly unimportant topics that aren’t directly related to work but are a result of elevated cortisol levels, the stress hormone, in the body.”

Self-Doubt and Job Security

Work stress can also cause you to question your skills if you are struggling to meet work expectations. “Individuals who care a great deal about their work and are committed to completing work assignments and doing so well can find themselves doubting their abilities and feeling unsure about their job security,” says Saba Harouni Lurie, L.M.F.T., Licensed Marriage and Family Therapist and owner and founder of Take Root Therapy in Los Angeles. “We can all feel uncertain from time to time, but work stress can make it difficult to ever feel like the work you are doing is enough.”

Despite the fact that work stress is increasingly common and almost becoming “the norm” in terms of how society perceives it, you don’t have to struggle through it. Here, experts share their best tips for how to cope with work stress in a healthy manner.?

1. Leave work at work

Expectations for remote work can differ widely between companies, says Neilsen. To maintain a healthy work-life balance, she advises establishing clear boundaries with your boss, colleagues, or employees. For instance, communicate that you won’t check emails or respond to messages after certain hours in the evening or during weekends. This approach helps manage expectations and ensures personal time is respected. “When you’re at home, refrain from constantly checking your email and, before leaving work (or ending your day if you work from home), create a habit that signifies the end of your day,” she says. “Creating a specific habit that allows you to close out your day like making a list of things you’d like to prioritize the next day helps us to let go of the day and shift our focus.”

2. Delegate and ask for help when you need it

Recognizing when you need assistance and having the confidence to seek it out is a sign of strength. “Be honest with yourself: Are you taking on too much? Do you struggle when it comes to trusting others to assist you?” asks Neilsen. “You could be causing unnecessary stress by taking on too much responsibility that isn’t expected of you or may not be within your zone of genius.”

3. Get moving?

Extensive research suggests that movement is good for our mental and physical health—it helps get the blood flowing, which sends oxygen to the brain and stabilizes our moods, points out Lurie. “In the middle of a busy, stress-filled work day, anything from light stretching to taking a walk to even just making time for a quick dance break to your favorite song can make a world of difference and help you return to your work feeling refreshed and energized,” she says. “Listening to your body also means using the restroom when you need to, eating when you need to, and resting when you need to.” Aaptiv has guided programs and classes for a quick movement break.

4. Unplug every now and then

So many of us are constantly craned over, staring at our electronic devices, which has been shown to negatively impact both our physical and mental well-being. Lurie suggests carving out time in the day to deliberately unplug from devices, noting it can offer a much-needed respite from the “noise” of your daily work and allow for time to engage in relationships and other activities. “It can also help to have boundaries around work, including when you stop checking and responding to emails and when you put your computer to sleep so you can have time for yourself,” she adds.

5. Reframe your thoughts

We often heighten our stress by the way we perceive or react to situations. It’s easy to dwell on circumstances beyond our control, which only amplifies feelings of anxiety and tension. Focusing on uncontrollable factors tends to make stressful situations feel more overwhelming, leaving us less equipped to handle them effectively. “When you find yourself hyper-fixated on controlling outcomes or situations you ultimately can’t control, pause and ask yourself: did I do the best I could within my ability/role/timeframe?” asks Neilsen. “Ask yourself: if this project/meeting/situation doesn’t go well, what is the worst thing that will actually happen? Chances are you won’t get fired and you’ll have an opportunity to fix the imagined problem.”

Aaptiv as an Employee Wellness Offering

Aaptiv offers an all-in-one employee wellness solution that includes personalized workout plans, access to a network of 20,000 national and local gyms, and over 10,000 on-demand fitness and mindfulness classes. With PEAR’s Training Intelligence , Aaptiv’s adaptive coaching helps users stay motivated and engaged with their exercise routine. As users progress through their workouts, it adapts to their performance in real-time, providing feedback and adjustments to ensure they are getting the most out of their workout. This hyper-personalized approach can help employees achieve their fitness goals and improve their overall health and well-being.

Read the original article written by Jenn Sinrich on Aaptiv.com .