Work Stress Survival Guide: How to Ride the Rollercoaster Without Screaming

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If work stress were an Olympic sport, I think almost all of us would be gold medalists by now. Whether it’s the endless emails, the deadlines, the back-to-back meetings that could’ve easily been a quick message on Teams, or the ever-growing list of tasks and responsibilities – stress has a way of making itself at home in our daily lives.

You know that feeling when your to-do list looks more like a never-ending scroll from a fantasy story, or you have to figure out how not to lose your cool when Jay from accounting “accidentally” eats your lunch…again. They say “What doesn’t kill you, only makes you stronger” yet I think we all have had that moment when we stare blankly at the screen, wondering if it’s too early to Google “How do I fake my death and start over” or fantasize about running away to a quiet cabin in the woods.

Well, if you’ve ever found yourself saying “I can’t anymore” or tried to look calm while internally screaming at the sight of another project being added to your to-do list, you’re not alone. But here’s the thing, although we might not be able to cancel all the meetings or magically get done with all our tasks, we can definitely find ways to handle the stress associated with it. In this article, we will dig into some strategies to manage work stress effectively. Because let’s be real, if we’re going to be stuck on this rollercoaster, we should might as well find out how to hang on without screaming the whole way down, right?

Image by Freepik
What is stress?

Stress is the body’s natural response to situations perceived as challenging or demanding, especially when we think that our available resources are insufficient to meet those demands. It triggers several physical, psychological, and behavioural reactions. In simple words, stress occurs when we encounter a challenging situation that makes us feel overwhelmed or unable to cope effectively. To know more about stress, check this out.

Causes of Work Stress

  • Interpersonal conflict in the workplace
  • Poor working conditions
  • Work-load
  • Job ambiguity 
  • Job insecurity
  • Family demands
  • Poor work-life balance
  • Bullying and harassment
  • Lack of training to do a job

According to Gallup’s 2024 State of the Global Workplace Report, 41% of employees said "Yes" to experiencing daily stress. In terms of gender, 43% of female employees and 39% of male employees report feeling stressed.

 

Based on the data by Gallup for % of employees who said "Yes" to experiencing daily stress

How to Manage Work Stress?

1. Reframe how you think about a situation

How you perceive a situation and choose to think about it can influence the stress you experience. If you often perceive and think about situations negatively, you are more likely to experience higher levels of stress. Therefore, you should deal with such negative thoughts by reframing how you think about them – identify negative thoughts and flip the script. Instead of thinking “I won’t be able to meet the deadline” or “This presentation is going to fail”, try “I’m prepared, and I’ve done this before and I can do it now.” There lives a harsh inner critic in all of us which contributes to us feeling negative emotions. But with the help of this technique, you can try to edit that inner critic's script, because at the end of the day, you are the one in control of the show, not the critic.

2. Be assertive – Say No

To be a good team player, have you ever found yourself saying “yes” to another task, even when your plate is already full? If so, it’s time to learn the art of saying “no” without feeling guilty about it. Remember this, assertiveness isn’t about being rude, it’s about setting boundaries that keep your workload manageable. You can practice this with simple phrases like, “I’d love to help, but my current priorities won’t allow me to take on this task right now.” Trust me, your future self (and your sanity) will appreciate it.

3. Find your “Flow”

We’ve all had those days where time seems to fly because we get too engrossed in our work and we forget that we’re even working. That’s called “ being in the flow,” and it’s one of the best stress relievers out there. Finding tasks that challenge you just enough to stay engaged, but not so much that you feel overwhelmed, can make work feel less like a chore. If your work doesn’t naturally lend itself to flow, consider breaking it down into smaller, manageable chunks. You can also implement SMART goals in your work to set effective goals, where the goal is: -

S: Specific

M: Measurable

A: Attainable

R: Relevant

T: Time-bound

4. Use Humour as a coping mechanism

Humour is often referred to as an adaptive coping mechanism as it can reduce the negative consequences associated with perceived stress and increase positive emotions. They say laughter is the best medicine, and when it comes to work stress, they might just be correct. Studies have shown that laughter can reduce stress by realising endogenous opioids and increasing endorphins and dopamine. So, whether it’s sharing a meme with your coworkers or finding the funny side of that stressful meeting, don’t underestimate the power of a good laugh. After all, if we can’t laugh at the chaos, we’re just left with, well, chaos.

5. Exercise and Nutrition

Poor health can lead to illness which may act as an additional stressor, further worsening the situation. Therefore, a healthy body and a strong immune system are required to combat stress. Studies show that a well-balanced diet with plenty of fruits, vegetables, and whole grains can help maintain a positive attitude and stabilize energy levels. It is equally important to engage in some form of physical activity like, yoga, exercise or walks. And if dragging yourself to the gym makes it feel like another chore, you can try going for brisk walks in the morning before work or in the evening, which can do wonders for your stress levels. Think of it this way: every step you take is one step away from stress.

6. Get adequate sleep

If you’re the type that stays up late binge-watching TV or scrolls through social media before bedtime, this one’s for you: get more sleep. Quality sleep is our body’s natural way of hitting the reset button. Sleep deprivation negatively impacts our mood, decision-making abilities, and stress tolerance. So, swap that late-night scrolling for a good bedtime routine—your future self will thank you (and your under-eye bags might finally take a break).

7. Maintain Work-Life Balance

It is important to have a good balance between work and personal life to reduce stress. It’s about setting boundaries that protect your personal life and allow you to recuperate. Try to disconnect from work at the end of your day—whether that means logging off at a reasonable hour, not checking emails after work or spending time doing things you like outside of work. Remember, work is a part of your life, and allowing yourself to rest and unwind is key to higher productivity and lower stress, in the long run. Finding balance isn’t easy, especially with the "always-on" culture, but taking small steps can have a significant impact on your overall well-being. Read more about how to attain work-life balance.

8. Practice Relaxation Techniques

Relaxation techniques like meditation, mindfulness and deep breathing exercises can be quite beneficial in managing stress. Focusing on the rhythm of your breathing can help calm your mind and lower the body’s stress response. You can also consider practicing mindfulness or a brief meditation session. These relaxation techniques can help you gain focus and take a mental break.

9. Seek Social Support

When stress builds up, it’s easy to feel like you’re the only one struggling with it and battling it. However, discussing your thoughts and feelings with friends, family, or supportive coworkers can bring comfort and perspective. Social support acts as a buffer against stress, reminding you that you’re not alone in this. Sometimes, simply knowing that others are in the same situation can be enough to make the weight feel a little lighter.

10. Seek Professional Help if Needed

Despite our best efforts, stress can sometimes end up becoming too overwhelming to manage on our own. If you’ve done everything you can, but still feel like you’re treading water, it might be time to seek professional assistance. Talking to a therapist might truly help you untangle that ball of stress you’ve been unable to deal with, and hence, carrying around for a while.


Managing stress is essential not just for our mental and physical health but also for maintaining a balanced and fulfilling life. After all, taking control of the stress you experience is a step toward achieving overall well-being and a happier life.



Also Read: Stressed Out or Fired Up? - It's all about how you perceive it

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