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To manage your stress, start by separating what you can control from what you cannot. Then take short, regular breaks, plan your day around your real priorities, look after your sleep, food and movement, and speak to your manager early when the workload is more than you can carry. The practical tips below show you how, and if your team needs structured help, BOTI’s health, safety and wellness training courses cover stress, anxiety and wellbeing at work.
If you want to perform well and stay well, you need to look for ways to reduce stress actively and deliberately. Work stress usually builds up when the pressure of a job is more than a person can reasonably handle. It typically happens in the following circumstances:
- Demands do not match a person’s skills, abilities or capacity
- There is little or no support from leadership or co-workers
- Workloads stay heavy with no relief
Symptoms of stress in the workplace can include:
- Panicking over deadlines
- Feelings of irritability and apathy
- Loss of interest
- An inability to concentrate
- Various aches and pains, as well as headaches
- Sleep problems, particularly insomnia
- Depression and anxiety
- Asthma symptoms that flare up under stress
What are the most common triggers of stress in the workplace?
- Working long hours, including overtime
- A lack of control over work processes and procedures
- Lack of recognition and compensation
- Lack of support
- Fear of retrenchment
- Not being able to take regular and necessary breaks when needed
- Lack of time for activities outside work, such as healthy eating, getting enough sleep, regular exercise and social activities
Here are our top tips to help you stay healthy and manage workplace stress:
Ascertain those circumstances that you do have control over
Feeling that you have no control over your circumstances can lead to stress. To ease this, identify the parts of a situation that you can control and the parts that you cannot. For instance, you cannot control the actions of others, but you can control your own actions and the way you respond. Learn to let go of the concerns you have no direct influence over, and put your energy into the ones you do.
Plan and prioritise your day
A long, unsorted to-do list makes everything feel urgent. At the start of each day, write down your tasks, mark the two or three that matter most and do those first. Break large pieces of work into smaller steps with their own deadlines. Group similar tasks, such as emails and calls, so that you are not constantly switching between them. A clear plan will not make the work disappear, but it gives you back a sense of control over it. If time pressure is your main trigger, a structured Essential Time Management Skills course can help.
Take regular breaks
It is tempting to knuckle down for long stretches to get your work done. Stepping away from your desk for a few minutes at regular intervals during the day, however, gives you the chance to recharge and refocus. It also gives you the mental clarity you need to be more productive.
Eat healthy foods
Poor eating habits can affect both body and mind. Instead of relying on too much caffeine, sweets and junk food, switch to healthier options such as fruit, vegetables and wholesome meals eaten at regular times.
Protect your sleep and keep moving
Stress and poor sleep feed each other. Try to keep regular sleeping and waking times, and put your phone and work emails away for a while before bed. Regular physical activity, even a brisk walk at lunchtime or after work, helps your body release built-up tension and often improves sleep as well.
When things get tough, take a few deep breaths
Feeling tense, frustrated or overwhelmed can strongly influence how you respond to a situation. Instead of overreacting or getting into a flap, put your work down and take a few slow, deep breaths. Even a few minutes of deep breathing can relieve stress and help you feel calmer and more in control. Once you have regained your composure, you can approach the situation with greater focus and a clearer head.
Talk to your manager about your workload
Many people carry stress quietly until it affects their health or their work. If your workload is consistently more than you can manage, raise it early and calmly. Go to the conversation prepared: list your current tasks and deadlines, explain where the pressure is, and suggest options, such as moving a deadline, sharing a task or agreeing on which work comes first. Managers can only help with problems they know about.
Take steps to build your self-confidence
Constantly wondering how others see you, or seeking their approval, can wear down your self-confidence and create stress of its own. Instead of focusing on how others perceive you, focus on the job at hand and the tasks you need to complete. This will increase your productivity and give you something concrete to show for your efforts.
Engage in activities that promote self-care
Even if you love your job, it is equally important to make time for activities that have nothing to do with work. This means switching off from work properly. Go for a walk, watch a movie, eat out, or do something completely unrelated to work, such as decorating your home or working in the garden. If the line between work and home has become blurred, a Work-Life Balance Course can help you set practical boundaries.
Meditate or use relaxation techniques to help you unwind
After a long day, meditation or other relaxation techniques can help you unwind and de-stress. Learning to meditate, practising yoga or following a simple stretching routine can all help reduce built-up stress.
Is my job causing me stress or is it something else?
One sign of work-related stress is a sense of dread on Sunday evenings before the work week starts. If your stress symptoms tend to spike when you are at work or thinking about work, your job is likely to be a major cause. However, general anxiety or low mood that continues on weekends and holidays may mean that factors outside the workplace are also involved.
When to get professional help
Self-help tips work well for everyday pressure, but they are not a substitute for care when stress becomes serious. Speak to a doctor or another health professional if your symptoms last for weeks, if you cannot sleep, if you feel hopeless or constantly anxious, or if stress is affecting your relationships or your ability to work. Asking for help early is a sensible step, not a sign of weakness.
What managers and employers can do
Much workplace stress comes from how work is organised, so managers play a large part in reducing it. Clear priorities, realistic deadlines, regular check-ins, recognition for good work and a culture where people can raise concerns all make a difference. Many organisations combine these steps with training. BOTI’s Managing Workplace Anxiety Course and Health and Wellness at Work Training are useful additions for teams under sustained pressure. For a shorter option, the Time Management and Focus in a Hybrid Workplace masterclass runs online in three hours.
Frequently asked questions
How do I manage my stress at work?
Start by identifying what you can control and letting go of what you cannot. Plan your day around your top priorities, take short regular breaks, breathe slowly when you feel overwhelmed, eat and sleep well, stay active and talk to your manager early if your workload is more than you can manage.
How do I know if my job is causing my stress?
If your symptoms spike when you are at work or thinking about work, or you feel dread on Sunday evenings, your job is likely to be a major cause. If anxiety or low mood continues on weekends and holidays, factors outside work may also be involved.
When should I get professional help for stress?
Speak to a doctor or another health professional if your symptoms last for weeks, if you cannot sleep, if you feel hopeless or constantly anxious, or if stress is affecting your relationships or your ability to work.
Can stress management training help a team?
Yes. Training gives employees and managers a shared set of practical techniques for recognising stress, prioritising work and responding calmly under pressure. It works best alongside realistic workloads and supportive management.
If you want your team to learn these skills together, BOTI’s one-day Stress Management Training covers the causes and signs of stress at work and practical ways to manage it. Training runs in-house at your premises, at BOTI’s venue in Sunningdale, Johannesburg, or live online. Call BOTI on 011 882 8853 or email [email protected], or request a quote. This course is not accredited. It is delivered as a professional skills programme, and delegates receive a BOTI certificate of attendance.