How to manage stress and anxiety in the work environment

Work can quickly become a source of constant stress and anxiety. Increasing demands, deadlines and high expectations lead to feelings of overload and exhaustion. Managing stress and anxiety at work is therefore crucial not only for maintaining productivity but also for your own mental and physical health. Here are some valuable tips on coping with work pressures and finding work-life balance.

Get clear on your priorities and set realistic goals

Stress and anxiety often stem from having too many tasks on our plates at once. Figure out what tasks are most important and focus on completing them. Break down big projects into smaller, achievable steps and set realistic goals. This will help you organize your time better and keep track, reducing overload and pressure.

Learn to say "no" 

If you already have a full schedule, learn to refuse new tasks or requests. Accepting too much work leads to dysfunctional overload. It's not always easy to say "no," but it's the key to maintaining work-life balance.

Take regular breaks

Even short breaks during the working day calm the mind and restore energy. Step away from the work you are doing every hour, stretch, go outside or at least take a deep breath. Small breaks can help you maintain concentration and reduce accumulated stress.

Set boundaries between work and personal life

In a world where work and personal life easily intersect (for example, working from home), it's important to set clear boundaries. Establish a time when you are solely dedicated to work and a time when you completely disconnect from it. Take a break from work emails or phone calls outside of work hours - set aside time to relax and recuperate.

If you feel that anxiety or stress at work is beyond your ability to cope, there is no harm in seeking professional help. Therapy can be a very effective tool to learn how to manage stress and better understand your emotions. Many employers now offer mental health support programs that may include access to therapists.