Stress Management for Workplace Stress – Part 1

Take control of your stress – Part 1. 

1. Assess why you are stressed

What are the situations in which you get stressed? Who makes you feel stressed? Here are some examples of workplace stress to help you identify your stressors.  

  •          Trying to do a job that doesn’t match your values or skills
  •          Conflict with other people
  •          Working long hours which leaves you so tired you can’t function at home or do things you enjoy
  •          Not enough time to do a quality job and then being criticised for under-performing
  •          Lack of support from other team members


There are many more things in the workplace that are stressful. Write down the things that particularly affect you. 


2. Use time management techniques


You might feel stressed because you do not have the time to do everything that you need or want to do. The key is to actively manage the situation and bring it under your control. Try the following time management techniques.

  •          Write down everything you have to achieve and by when. Even the small things add up.
  •          Estimate how long these things will take and rate them in terms of urgency and importance (although this list will keep changing, sometimes it is necessary to write it all down so you can get some perspective).
  •          Review your work related items with your manager so they are aware of the competing demands on your time and ask for more help if necessary. You may find that they are unaware of your workload and there may be others who can help you with it. Managers prefer to know in advance if deadlines will be missed.
  •          Ask people to book your time rather than turning up at your desk with impromptu requests.
  •          Start saying ‘No’ when people ask you to do things outside the boundary of your prescribed job. This may be very difficult for some people who want to be helpful all the time, but it is essential if you are to be less stressed.
  •          Some workplaces have “no meeting days” or only have meetings in the mornings so people also have time to achieve their actions by the next meeting. You could suggest this for your workplace or your team.  
  •          Only check your email twice a day, or turn off your email program when you are doing a piece of work. This prevents regular interruptions from incoming mail.

In what ways you could implement time management techniques to make your work life less stressful?

3. Take control

If you blame your stress on aspects of your life which are not under your influence, you will not be able to reduce or control your stress.


Take ownership of what is stressing you and be in control of it.


If you acknowledge that you have control over what stresses you, you can deal with it by actively solving the problem. If you believe it is someone else’s fault or responsibility, then nothing will change.

Own it, change it.



“Emancipate yourselves from mental slavery

None but ourselves can free our minds.”

Bob Marley, Redemption Song




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