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Effective ways to Manage Stress at Work:


What is stress?  Stress is a reaction to a basic threat and the basic threat is the perceived inability to cope.  The reaction to stress is a unique personal experience, triggered by our unique personal perception of the world.


“Men are disturbed not by the things that happen, but by their opinion of the things that happen.”- Greek Philosopher – Epictetus


Now there are different kinds of stress and we will go over the different types below:


Types of Stress:

  • Eustress – Positive
  • Distress – Negative
  • Commonly known as stress

Positive Stress:


Distress – Negative

There are many symptoms of negative stress or distress which are stated in the image below:

Causes of Harmful Work Stress

Stress at work is a very common thing that we all face in our lives.  There are some causes of this harmful stress a few of which we have listed down below.

  • No formal stress-care awareness policy
  • Inconsistent, poorly trained management
  • Inconsistent management communication
  • Poor management/colleague relationships
  • Unhelpful approaches/attitudes to stress
  • Unwritten objectives and unclear goals
  • Feeling undervalued and unappreciated
  • Insufficient employee consultation
  • Unrealistic workloads/time schedules
  • Poor time management/organization skills


Seven-Step Anxiety Plan

Here we have noted down the seven-step anxiety plans which causes stress.

Step 1 – Identify the anxiety

Step 2 – Why do I worry? – Find the real worry

Step 3 – What are the benefits of worrying? – List all the positives and negatives to this attitude

Step 4 – The Universe only rewards action’ – List all the possible actions. Appropriate actions abate worry.

Step 5 – Which of my actions is the most appropriate? – Develop a plan of priorities of tackling your problem.

Step 6 – What action can I be achieving, now? – Fear of the future can deny the power to the present.

Step 7 – Attending to your anxiety needs to begin NOW.


Managing Stress

There are different ways of managing stress which in itself is a huge topic and beyond the scope of this blog post, but we have jotted down a few basic points which will help you to manage the same smartly and effectively.


  • Become aware of your stressors and your emotional and physical reactions.
  • Recognize what you can change.
  • Reduce the intensity of your emotional reactions to stress.
  • Learn to moderate your physical reactions to stress.
  • Build your physical reserves.
  • Maintain your emotional reserves.
  • Learn to Respond, Not React


How to handle Stress

In order to handle stress one should need to follow the points below: 

  • Work smarter, not harder.
  • Carry reading material with you.
  • Don’t dwell upon things not done.
  • Record daily activities to realize hidden opportunities.
  • Always maintain a short-task list
  • Continually ask yourself, “What is the best use of my time right now?” • Be physically active to relieve tension.
  • Make quick decisions.
  • Carefully mix work & breaks.
  • Have a positive attitude.
  • Relax.


Take a break from the stressors:

Let yourself have time to do something else, which can help you have a new perspective or practice techniques to feel less overwhelmed.  The reaction to stress is a unique personal experience, triggered by our unique personal perception of the world.

How we perceive life is so often determined by the way we perceive ourselves. Reality is not made for us, but by us.


Smile and laugh:

Our brains are interconnected with our emotions and facial expressions. When people are stressed, they often hold a lot of the stress in their face. So laughs or smiles can help relieve some of that tension and improve the stressful situation.


Get social support:

Call a friend, send an email. When you share your concerns or feelings with another person, it does help relieve stress. But it’s important that the person whom you talk to is someone whom you trust and whom you feel can understand and validate you. If your family is a stressor, for example, it may not alleviate your stress if you share your works woes with one of them.


Physical reliever (Exercise/Meditate) & Food habits: 

Exercise benefits your mind just as well as your body. We keep hearing about the long-term benefits of a regular exercise routine. But even a 20-minute walk, run, swim or dance session in the midst of a stressful time can give an immediate effect that can last for several hours.


Meditation and mindful prayer help the mind and body to relax and focus. Mindfulness can help people see new perspectives, develop self-compassion and forgiveness. When practicing a form of mindfulness, people can release emotions that may have been causing the body physical stress. Much like exercise, research has shown that even meditating briefly can reap immediate benefits.

Stress-Helpful Foods:


Keep a stress diary:

Keeping a stress diary for a few weeks is an effective stress management tool as it will help you become more aware of the situations which cause you to become stressed. You have to Note down the date, time and place of each stressful episode, and note what you were doing, who you were with, and how you felt both physically and emotionally. Use the diary to understand what triggers your stress and how effective you are in stressful situations.  This will enable you to avoid stressful situations and develop better coping mechanisms.


Take Control:

Stress can be triggered by a problem that may on the surface seem impossible to solve. Learning how to find solutions to your problems will help you feel more in control thereby lowering your level of stress.

Decide on the good and bad points of each one and select the best solution. Write down each step that you need to take as part of the solution: what will be done, how will it be done, when will it be done, who is involved and where will it take place.


Manage your time

For further information, please refer to the post on “TIME MANAGEMENT

At times, we all feel overburdened by our ‘To Do’ list and this is a common cause of stress. Accept that you cannot do everything at once and start to priorities and diaries your tasks.


Make a list of all the things that you need to do and list them in order of genuine priority. Note what tasks you need to do personally and what can be delegated to others to do. Record which tasks need to be done immediately, in the next week, in the next month, or when time allows.


I hope this information was helpful to you, if you found it helpful then please share it with your friends.  Please feel free to provide your valuable commends and feedbacks in the comments sections below, we would love to hear from you guys.  If there is anything that I may have missed then please do state them in the comments sections below, we will try to incorporate them in the next post.

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Arindam Majie

Hi, myself Arindam Majie, having a 22 years of experience in the field of sales & marketing, training, and recruitment. I had the privilege of working with MNCs (Fortune 500 companies) and top pharmaceuticals and BSFI companies in managerial positions. I have the expertise of imparting training in soft skills and self development skills which I would like to share the same across the world from this very platform.

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