It is normal for people who work to experience job-related stress at some point. Although work is a healthy, necessary part of life, it can be a major source of stress. Sometimes individuals experience job-related stress for a prolonged period of time. Chronic job-related stress can put people at risk for various emotional and physical disorders including major depression and heart disease.

It is generally recommended that individuals experiencing alarming symptoms of job-related stress (e.g., pounding heart, shortness of breath, mood disorders) consult a physician, such as a psychiatrist or other  mental health professional. These healthcare professionals can help educate patients about healthy ways to cope with job-related stress.

In addition, there are many things individuals can do to promote emotional well-being and restore a sense of control when experiencing job-related stress. Tips for coping with job-related stress include:

• Setting realistic goals and expectations at work.
  
  
• Preparing to the best of one’s ability for stressful events, such as work presentations or job interviews.
  
  
• Working to resolve conflicts with coworkers in a positive way, such as by talking in an objective, non-accusatory manner.
  
  
• Balancing one’s personal and work time.
  
  
• Maintaining a positive attitude.

For most individuals work is a necessary and healthy part of life. However, in some cases it can be a major source of stress. Although people tend to view all types of stress as bad, it can be either positive or negative. An example of positive job-related stress is starting an exciting new career. Getting laid off, on the other hand, is an example of negative job-related stress.

Stress can also be short-term (acute) or long-term (chronic) in duration. Acute stress may occur after a sudden disagreement with a coworker, whereas chronic stress may stem from ongoing problems with finances or supervisors. Chronic job-related stress – or any type of stress that is ongoing – can have a negative impact on an individual’s physical and mental health. According to the National Mental Health Association, one in four people in the United States have reported missing work as a result of job-related stress.  

The stress response is part of the human body's reaction processes to stimuli. This response occurs automatically when a person feels threatened. The brain responds to a potential threat by releasing certain hormones from the pituitary and adrenal glands. These hormones help humans in times of crisis to concentrate and to increase reaction time, strength and agility. They also increase heart rate and blood pressure.

After the initial stressful event passes, the levels of stress hormones decrease, as does the heart rate and blood pressure level. However, having high levels of stress hormones in the body on a long-term basis can disrupt bodily processes including the digestive, immune, nervous and cardiovascular systems.

The reason chronic stress, regardless of the stressor, takes an emotional toll is because the feelings of anger, fear, frustration or anxiety that typically accompany it tend to remain constant. As a result, it is associated with emotional disorders and mental illnesses including anxiety disorders and substance abuse or dependence.

Other health conditions associated with chronic stress include a weakened immune system, diabetes, digestive disorders, back pain, headaches and heart disease.

Lack of job satisfaction is a major source of chronic work-related stress for most people. Because many individuals spend the majority of their time in the workplace, disliking one’s job can have a strong impact on personal stress.

Other conditions that can lead to job-related stress include:

• Job loss. The unexpected loss of a job can take an emotional toll on individuals, especially in situations where workers are not financially prepared to deal with this setback. In some cases, job loss can have devastating consequences, such as an increased risk of death.
  
   
• Frequent overworking. Examples include working long hours with infrequent rest breaks, constantly taking work home and not taking time off for vacation. Research suggests that overworking may lead to an increased risk of high blood pressure, especially for those who do not feel as though they have a great deal of control over their job duties.
  
  
• Conflicting or unclear job expectations. This may include having too much responsibility and/or not enough resources to complete tasks.
  
  
• Having no influence over decisions that directly impact one’s work load, such as personal assignments or work schedule.
  
  
• Lack of compensation for the type of work. Not being paid a competitive salary that corresponds with career demands can be a considerable source of work-related stress.
  
  
• Poor interpersonal relationships with coworkers and/or supervisors. Conflict with peers or supervisors at work can negatively impact one’s satisfaction with a job and may potentially interfere with work performance.
  
  
• Career concerns, such as job insecurity and lack of opportunities for advancement or growth can be highly stressful.
  
  
• Extremes of work activity. A job that is either constantly hectic or dull can be very tiring. It may even lead to burnout over time because people often spend a great deal of energy trying to keep their attention focused in such cases.
  
  
• Unpleasant or dangerous work conditions, such as overcrowding, excessive noise, air pollution or an unhygienic workplace, can not only be extremely stressful, but can also lead to work-related injuries.
  
  
• Commuting to work. Long commute times, carpooling, traffic congestion and relying on public transportation to arrive at work on time can all be sources of stress for employees.

Ongoing symptoms that may indicate job-related stress can include sleep disturbances (e.g., insomnia), development of nervous habits (e.g., nail-biting, grinding teeth), anxiety, mood disturbances (e.g., irritability, depression), inability to concentrate, overeating or loss of appetite and fatigue.

Signs of chronic work-related stress may include migraine or tension headaches, chest pain and/or pounding heart, shortness of breath, digestive problems (e.g., heartburn, upset stomach, diarrhea), excessive weight gain or loss, and high blood pressure.

Individuals should seek prompt assistance from a physician if symptoms of stress are alarming in nature or impede daily functioning. Because of the many physical and emotional dangers of stress, stress management is a vital component in the treatment of many stress-related conditions.  

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.

It is important for employees to develop a network of people they can trust and confide in when work becomes particularly stressful.  There are various ways to help a loved one cope with the emotional consequences (e.g., anger, anxiety, depression) associated with chronic work-related stress. 

Tips for helping a loved one cope with job-related stress include:

• Spending time with them and listening to their concerns or issues. Sometimes being a good listener may help alleviate a loved one’s job-related stress.
  
  
• Encouraging them to express their feelings and thoughts. Avoiding being judgmental when they open up about their experiences and feelings.
  
  
• Encouraging them to engage in recreational and social activities, such as pursuing hobbies or socializing and having fun with friends. This can help relieve tension and improve mood.
  
  
• Recognizing if the person needs medical attention. This is important because sometimes individuals may not recognize the need to secure medical and/or psychological help.

It can be useful for individuals experiencing job-related stress to become informed about stress as well as the emotional and behavioral responses that often accompany it. This can help people realize that their feelings and problems are often shared by many individuals in various types of careers. People can find information on stress on the Internet and in various books available at libraries or book stores.

Many large companies in the United States offer Employee Assistance Programs (EAPs) that help employees and family members to deal with issues involving workplace conflict, substance abuse, mental health, relationships and other issues that can affect job performance. These services typically educate individuals about mental health and how to cope with stress as well as ways to help prevent emotional disorders or mental illnesses.

Support groups, which provide members with emotional and moral support, can also offer individuals practical advice and tips for coping with job-related stress. Health care professionals, such as physicians (e.g., psychiatrists), nurses, social workers or  psychologists may be able to provide referrals for support groups.

Preparing questions in advance can help patients have more meaningful discussions with their physicians regarding their conditions. Patients may wish to ask their doctor and/or employer the following questions regarding coping with job-related stress:

For your doctor:

1. Are my symptoms due to chronic job-related stress or a health condition?
   
   
2. What coping tips do you recommend for dealing with my job-related stress?
   
   
3. What can I do to take a more active role in my emotional and physical well-being?
   
   
4. Do you know of community centers that offer recreational activities and other coping tips for dealing with job-related stress?
   
   
5. How can I help a family member struggling with job-related stress?

For your employer:

1. I am very stressed out trying to meet my deadlines with the new assignment and it’s beginning to affect my performance. How can I handle the situation better?
   
   
2. Is it possible for me to work from home for part of the week so that I don’t have to stay so late at work all the time?
   
   
3. What do you suggest I do to lessen my current workload without affecting the company deadlines?
   
   
4. Does this company offer an Employee Assistance Program (EAP) that I can contact for help in dealing with my anxiety and job-related stress?
   
   
5. How much time can I take off from work to recuperate from my job-related stress?