Work can be a significant source of stress because most people spend the majority of their time in the workplace. Implementing healthy stress management techniques – both during and after work hours – is crucial for overall personal health. This may help prevent many of the negative effects associated with chronic stress, such as anxiety and heart disease.

Tips for coping with job-related stress include:

• Setting realistic goals and expectations at work. It is important to be aware of the available time in the day to accomplish all necessary tasks. Whenever possible, it is a good idea to delegate or schedule tasks in a manner that allows extra time for their completion.
  
  
• Planning ahead. Preparing to the best of one’s ability for stressful events, such as work presentations or job interviews. Not only will this go a long way in promoting peace of mind, but it can also help one excel in such situations.
  
  
• Being assertive. Keeping lines of communications open with supervisors and other colleagues, taking time to consider one’s goals and schedule before agreeing to take on additional work, and saying “no” to nonessential tasks are examples of appropriate assertiveness. It should be noted that this is not the same as being uncompromising or abrasive in the workplace.
  
  Another example is asking for a new challenge if work becomes monotonous. Not only will doing so help improve personal job satisfaction, but supervisors may be impressed by the initiative.
  
  
• Taking breaks when needed. It is impossible to work every single minute of the work day, which typically lasts anywhere from 8 to 12 hours. Going out to lunch, stretching or taking a short walk when necessary can not only help break up the day, but may also provide a much-needed energy boost. When necessary, take a day off from work to regroup and rest.
  
  
• Managing workplace tension. This can be accomplished by working to resolve conflicts with coworkers and/or supervisors in a positive way, such as by talking in an objective, non-accusative manner.
  
  
• Balancing one’s personal and work time. Achieving this balance is very important because being constantly focused on work can leave individuals with little time and energy to spend with significant others, family or friends. It can end up lowering workplace productivity due to burnout from overwork. Over time, it can also have a negative impact on personal relationships and lead to feelings of isolation and loneliness.
  
  
• Incorporating a healthy lifestyle. This includes eating a nutritious, well-balanced diet, getting proper sleep, and engaging in exercise as recommended by a physician. Also, avoid coping with job-related stress in unhealthy ways, such as by overeating, consuming too much caffeine and/or alcohol, smoking cigarettes or abusing drugs.
  
  
• Practicing relaxation techniques, such as biofeedback, massage therapy, meditation or yoga. These can help reduce stress and alleviate anxiety, insomnia and depression and physical manifestations of stress, including reduction of blood pressure.
  
  
• Maintaining a positive attitude. This can nurture self-confidence, which can empower an individual to deal with hardships such as being laid off. Other positive coping mechanisms include avoiding self-criticism, being proud of one’s accomplishments no matter how big or small and finding sources of humor (e.g., books, movies). 

Knowing when to look for another job, especially if one’s physical and mental well-being is affected, can help in reducing job-related stress as well as increase personal happiness and satisfaction.

In addition, people should get regular check-ups with their primary care physician – every two to three years for individuals under age 50, and annually after age 50 – to ensure that they are in optimal health. A healthy body can enable people to better cope with daily stressors. Individuals should seek immediate assistance from a physician if symptoms of job-related stress are alarming in nature (e.g., pounding heart, shortness of breath, mood disorders) or impede daily functioning.