Managing Workplace Stress

It is inevitable that, at some point, you will feel stressed at work. You may feel pressure to meet deadlines, be overwhelmed by the workload, struggle to navigate office politics or personal struggles, or just be drained.

If you relate to any of these feelings or experiences, please know you are not alone or weak, and there is help. You may not always be able to change the reality of the situation, but you can learn to manage your stress better. Stress doesn’t have to control your life—it is actually an internal signal that something needs to change.

Recognize stress

Start by recognizing your stress signals—maybe it’s tension in your shoulders, snapping at colleagues, withdrawing, dreading the work day, rushing around, or struggling to focus. Your body is trying to tell you something. Instead of pushing through and assuming it will pass, take a moment to PAUSE. Step away from your desk, stretch, breathe deeply, or go for a short walk. Small resets throughout the day can prevent stress from snowballing.

Set boundaries

Boundaries matter. If you’re always available, your energy will always be drained. Remember, you are not a machine, and your time and energy are limited. Protect yourself by setting limits—log off (physically and mentally) when the workday ends, say no when needed, and take proper breaks (yes, stepping away from your desk for lunch actually helps). Overworking isn’t a badge of honor; it’s a quick way to burnout.

Review

Learn to accept what you cannot change and focus on the things you can change. Workplace stress often comes from trying to manage the uncontrollable —other people’s opinions or personalities, last-minute requests or changes, or mistakes. Instead of spiraling into frustration, focus on what’s within your power. Can you delegate? Prioritize differently? Approach a challenge from a new angle? Reframing the problem can shift stress into positive action.

Find support

And finally, lean on or find support. Stress can feel isolating, but you don’t have to carry it alone. Share with a friend or trusted mentor, or engage your Employee Assistance Program (EAP). Reaching out can help lighten the load. You can work without sacrificing your well-being.

Written by Fa-eeza Kasmed from Clear Health Psychology

Clear Health Psychology is Western Australia’s largest psychology practice, offering access to 180+ AHPRA-registered psychologists through telehealth or in-person sessions at 18 locations across Perth and Southwest WA.

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