Quick & Henderson, 2016 report showed, stress is a key element in most of the 7 out of 10 people dying cases happening around the globe and these results are somewhat believable. The workplace is one of the most common sources of stress, and as reported by the American Psychological Association, 31% of workers get stressed while at work.

The good news is that it can be controllable. The right approach and organisational intervention in workplace stress management can be achieved.

In this case, we will look at the best techniques of stress management by everyone regardless of the position and of stress sponsoring tactics by the HR/management to ensure stress-free working conditions are given priority.

What is Workplace Stress Management?

When managing stress, then it is not only looking at managing the side effects but rather the root cause of stress. Eliminating such factors is the right approach. Addressing core issues such as heavy workloads, tough deadlines, or an unhealthy work-life balance helps in managing stress.

Managing stress is not simply treating the side effects. Creating or finding out the root cause of the stress and getting rid of it, that's what should be focused on. Starting with underlying problems such as work overload, strenuous deadlines, or an unbalanced work-life culture, is effective when addressing stress management.

The management needs to appreciate the impact that stress can have on the institution. The stress problem needs to be recognized among employees and strategies put in place to deal with its impact before it gets worse.

Providing adequate information and guidance for the employees on how to manage stress may greatly reduce the chance of a student facing a long-term issue.

Why is Stress Management Important?

Unmanaged stress can have serious consequences for both employees and organizations. It can lead to:

• A 50% higher chance of experiencing burnout, according to studies by Quick & Henderson (2016).
• Decreased productivity, with the World Health Organization (WHO) estimating that depression and anxiety cost the global economy $1 trillion annually in lost productivity.
• Higher healthcare costs due to stress-related illnesses such as heart disease, diabetes, and depression.

Reasons Behind High Levels of Stress

Effective stress management begins with the understanding of the root cause of them. Generally, stress at work is caused by personal issues as well as organisational issues. Here are some of the primary causes that contribute to high levels of stress:

1. Overwork: Stress is most felt sometimes by employees who have too much work to do and no one to assist them with these duties and responsibilities. Stress in the workplace is often overworked resulting in stress and eventually burnout within 77% of the participants who took the survey (Quick & Henderson, 2016).
2. Lack of Role Definition: Stress may worry the personnel to think about the existence of their job when there is no clear line dividing a company’s position and what is expected. This can hamper productivity and morale.
3. Poor Leadership: Stress levels in a workplace can be heightened when managers fail to give adequate direction, feedback and even appreciation for work done by the employees.
4. Workplace Relationships: Tension and conflict in a team setting can negatively affect the work environment. Interpersonal relationships are for sure strained, which accounts for significant stress for 54% of the employees.
5. Job Insecurity: Economic uncertainty or the fear of losing a job creates chronic stress, especially during recessions or organisational restructuring.
6. Workplace Environment: Factors such as uncomfortable seating, noisy surroundings, or inadequate resources can negatively impact employees' well-being, adding to their stress levels.

Top 10 Stress Management Techniques for Employees

Here are some proven techniques to help employees manage stress effectively:

1. Practice Mindfulness and Meditation

Mindfulness involves staying present and fully engaging with the current moment. Simple practices like deep breathing, meditation, or even a short walk can help employees reset and refocus.

Encourage your team to take a few minutes each day to practice mindfulness. It’s a small habit that can make a big difference in reducing stress levels.

2. Encourage Regular Breaks

Working non-stop can lead to burnout. Encourage employees to take regular breaks throughout the day. Whether it’s a quick stretch, a coffee break, or a walk outside, these pauses can help recharge their energy and improve focus.

3. Promote Work-Life Balance

A healthy work-life balance is essential for long-term stress management. Encourage employees to set boundaries, such as logging off at a reasonable hour and taking time off when needed.

For more tips on supporting mental health at work, read our guide on How to Support Mental Health at Work.

4. Provide Access to Employee Assistance Programs (EAPs)

Employee Assistance Programs (EAPs) are a valuable resource for employees dealing with stress, anxiety, or other mental health challenges. EAPs offer confidential counselling, resources, and support to help employees navigate personal and professional difficulties.

Learn more about the benefits of EAPs in our article What is an Employee Assistance Program?

5. Foster Open communication

Create a culture where employees feel comfortable talking about their stressors. Regular check-ins, anonymous feedback channels and team discussions will help identify issues early and address them proactively.

6. Offer Wellness Programs

Wellness programs like yoga classes, fitness challenges or mental health workshops will give employees the tools to take control of their wellbeing. These programs will reduce stress and create a sense of community in the organisation.

7. Set Realistic Goals and Expectations

Unrealistic deadlines and too much work are common stressors. Help employees prioritise tasks, set achievable goals and delegate when necessary. This will reduce pressure and increase job satisfaction.

8. Promote Physical Fitness

Exercise is a natural stress reliever. Encourage employees to get physical activity into their daily routine whether it’s a gym session, a lunchtime walk or a quick desk stretch.

9. Training on Stress Management

Give employees the tools to manage stress effectively. Workshops on time management, resilience and coping strategies will make a big difference.

10. Appreciation and Reward

Recognising employees’ hard work and achievements will boost morale and reduce stress. A simple thank-you note or shout-out in a team meeting will go a long way.

How Employers Can Support Stress Management

While employees can take steps to manage their stress, employers play a crucial role in creating a supportive environment. Here’s how:

1. Invest in Mental Health Resources

Provide access to counselling, EAPs, and mental health days. These resources can help employees navigate personal and professional challenges. For more on the importance of mental health support, read our blog on Why HR’s Efforts to Improve Employee Mental Health Often Miss the Mark.

2. Promote a Healthy Workplace Culture

Encourage collaboration, respect, and inclusivity. A positive workplace culture can reduce stress and improve employee satisfaction.

3. Lead by Example

Managers should model healthy behaviours, such as taking breaks and maintaining a work-life balance. When leaders prioritize well-being, it sets the tone for the entire organization.

4. Provide Flexible Work Options

Flexible work arrangements, such as remote work or flexible hours, can help employees balance their personal and professional lives.

5. Conduct Regular Surveys

Use surveys to gather feedback on workplace stress and identify areas for improvement. This data can help you tailor your stress management initiatives to meet employees’ needs.

Stress Management Techniques for Employees at Workplace

1. Controlling Your Stress: A Physiological Approach

Our brains are constantly bombarded with information and demands, which can overload our cognitive systems and trigger stress responses. Effective stress control begins with taking care of your body and mind.

Daily Habits for Stress Reduction

1. Prioritise Sleep: Sleep is crucial for brain function and emotional regulation. To improve sleep quality:
   • Avoid caffeine and alcohol before bed.
   • Maintain a consistent sleep schedule.
   • Create a calming bedtime routine.

1. Eat a Balanced Diet: Proper nutrition fuels your brain and body, reducing the physiological impacts of stress.
   • Focus on whole grains, lean proteins, and healthy fats.
   • Stay hydrated throughout the day.

1. Exercise Regularly: Physical activity boosts endorphins, which are natural stress relievers.
   • Aim for at least 30 minutes of moderate exercise five days a week.
   • Incorporate nature walks for additional calming effects.

2. Managing Overwhelm: Strategies to Reclaim Focus

Feeling overwhelmed is a common stressor, often leading to panic and impaired decision-making. When faced with such challenges, the key is to regain control of your emotions and cognitive functions.

Practical Tips When Feeling Overwhelmed

1. Pause and Breathe: Abdominal breathing slows your heart rate and reduces tension.
   • Inhale deeply through your nose for four seconds.
   • Hold your breath for four seconds.
   • Exhale slowly for six seconds.

1. Move Your Body: Physical activity, even a short walk, can reset your stress response.
2. Seek Support: Openly discuss your stressors with trusted colleagues or managers. Their insights may provide new perspectives or solutions.

Break Tasks into Manageable Chunks

Large tasks can feel insurmountable. Divide them into smaller, actionable steps, and prioritize using tools like the Eisenhower Matrix. This method categorizes tasks by urgency and importance, helping you focus on what truly matters.

3. Managing Your Energy: Building Long-Term Resilience

Effective stress management isn’t just about addressing immediate stress but also building habits that sustain physical, emotional, mental, and spiritual energy over time.

Optimizing Physical Energy

• Work in focused intervals (90–120 minutes) with breaks to recharge.
• Choose lighter, more frequent meals to maintain energy levels throughout the day.
• Recognize and address signs of fatigue by stepping away from your desk for brief moments of recovery.

Cultivating Emotional Energy

• Practice Gratitude: Start your day by listing three things you’re thankful for.
• Reframe Negative Thoughts: Use a reverse lens to see situations from a new perspective.
• Adopt Self-Compassion: Treat yourself with kindness, especially after mistakes.

Enhancing Mental Energy

• Set Boundaries with Technology: Turn off email notifications during focus periods.
• Plan Tomorrow’s Tasks Today: Use the final minutes of your workday to outline priorities for the next day.

Nurturing Spiritual Energy

• Reflect on your core values and how they align with your daily actions.
• Engage in activities that bring you joy, such as hobbies or mindfulness exercises.
• Use your commute or end-of-day routine to transition from work to personal life.

Mindfulness and Stress Reframing: Two Powerful Tools

Mindfulness

Mindfulness involves being fully present in the moment without judgment. Research shows it reduces perceived stress, improves focus, and enhances emotional well-being.

Steps to Incorporate Mindfulness:

1. Intention: Identify your goals for practising mindfulness, such as reducing stress or improving focus.
2. Attention: Focus on your breathing, body sensations, or surroundings.
3. Attitude: Approach mindfulness with kindness and curiosity.

Reframing Stress

Stress can be reinterpreted as a motivating force rather than a debilitating one. A “stress-is-enhancing” mindset has been linked to better performance and fewer negative health outcomes.

Steps to Reframe Stress:

• See It: Acknowledge the specific stressor you’re facing.
• Own It: Recognize its importance to your personal or professional growth.
• Use It: Channel the heightened energy and focus to tackle challenges effectively.

About CHOYS: Empowering Organizations to Manage Employee Stress

CHOYS is a comprehensive employee wellbeing platform dedicated to helping organisations with employee wellbeing. We provide tailored strategies and tools for effective stress management, including Employee Assistance Programs (EAPs), employee recognition and rewards, and engaging step challenges.

Our wellbeing workshops equip teams with actionable insights and techniques to combat workplace stress. If you are looking to reduce employee stress at work then we can definitely help. 

Schedule a free demo with us today and see how it works!

FAQs

1. What is stress management, and why is it important in the workplace?
   Stress management involves strategies to reduce and cope with stress. It improves employee productivity, health, and workplace morale.
2. How can I assess stress in my workplace?
   Use stress assessment tools like the PERMA survey or conduct anonymous surveys to identify key stressors.
3. What are some effective stress management techniques for employees?
   Mindfulness practices, relaxation techniques, and cognitive-behavioural interventions are proven methods for managing stress.
4. How can I create a healthy work environment?
   For a healthy work environment, promote wellness programs, encourage work-life balance, and foster a culture of employee engagement.

Related Articles:

• What is an Employee Assistance Program?
• How to Care for Your Employees’ Wellbeing in the Workplace
• Why Employers Should Prioritize Employee Wellbeing During a Recession
• How to Support Mental Health at Work
• Why HR’s Efforts to Improve Employee Mental Health Often Miss the Mark