“Just relax!” is probably one of the most unhelpful things to say to a colleague who is stressed. And we all get stressed from time to time, whether it’s due to actual workload, team dynamics, company changes or managing relationships. Here’s our 7-point checklist for helping you manage stress at work
1. Identify Your Triggers
Understanding what causes your stress is the first step to managing it. Common work-related stressors include tight deadlines, lack of control over tasks, high expectations and poor communication. Keep a journal of when you feel most stressed and look for patterns. Once you identify the triggers, you can develop a strategy to address them.
- Prioritise and Plan Your Tasks
Feeling overwhelmed by your workload? Use the Eisenhower Matrix to categorise tasks into:
- Urgent and important
- Important but not urgent
- Urgent but not important
- Neither urgent nor important
This helps you focus on what truly matters while delegating or eliminating less critical tasks. Digital tools like Trello or Asana can also help streamline your work.
- Set Healthy Boundaries
Post-Pandemic, the lines between personal and professional life have blurred. Avoid burnout by:
- Setting clear working hours
- Taking regular breaks
- Saying “no” to unrealistic deadlines
- Avoiding work emails after hours, unless absolutely necessary
- Use Stress-Reduction Techniques
Small, simple actions can make a big difference:
- Deep Breathing: The 4-7-8 technique (inhale for 4 seconds, hold for 7, exhale for 8) helps reduce anxiety.
- Apps like Headspace and Calm provide guided sessions to refocus your mind.
- A quick stretch or short walk can break tension and boost productivity.
- Try the tapping method to help create calm when you’re feeling anxious or overwhelmed. Read more about how to do it here.
- Foster Supportive Workplace Relationships
A good support system can make a stressful job more manageable. Build strong workplace relationships by having open, honest conversations with colleagues; seeking mentorship from experienced professionals and engaging in team activities to create a positive work environment.
- Practice Self-Compassion
Many people put immense pressure on themselves at work. Remember that no one is perfect; mistakes are learning opportunities and that it’s okay to ask for help. Being kind to yourself reduces self-imposed stress and builds resilience over time.
- Know When to Seek Professional Help
Many companies offer Employee Assistance Programmes (EAPs) that provide free counselling and mental health support. If your company has one, don’t hesitate to use it. Seeking professional help is a proactive step, not a weakness.Living a healthy lifestyle can help anyone cope better with work stress. Get the basics right – read this article to help.
If work stress is becoming overwhelming, affecting your physical health or leading to anxiety or depression, consider talking to a mental health professional. South Africa has many resources, including SADAG (South African Depression and Anxiety Group), which provides counselling and support for those struggling with work-related stress. If continued stress persists, we recommend speaking to your medical doctor for advice.