How to Manage Stress at Work

Unmanaged stress fuels many of the negative emotions we experience at work. Read these strategies for staying focused and productive despite chaos.

Navigating the modern workplace can sometimes feel like running a marathon in the rain, with unexpected distractions coming from every direction. It’s not just the relentless pings of emails or the constant stream of notifications; the external world and our personal lives are seeping into our professional spaces.

Everything might feel especially chaotic for you these days. A recent Gallup¹ poll revealed satisfaction in national direction at a stark 19% among Americans. There is also a growing disillusionment among younger generations as recently highlighted by the World Happiness Report².

Even if we try to remove ourselves from the conversation or don't even share this perspective, the weight of absorbing the emotions and concerns of those around us can take a toll and lead to chronic stress.

Negative Emotions at Work

It’s no surprise that unmanaged stress fuels many of the negative emotions we experience at work. But beyond the obvious pressures of stressful situations like tight deadlines and high expectations, there's a more subtle, yet equally damaging, form of stress lurking beneath the surface.

As the Harvard Business Review³ notes, this isn't just the typical stress of a heavy workload or demanding clients; there’s a subtler, more pervasive form of pressure known as microstressors. These are the countless, seemingly minor events that occur in the background of our daily lives—often overlooked but cumulative. They’re the interruptions that add up, chipping away at our resilience, and leaving us feeling overwhelmed without a clear reason why.

When combined with external influences—like economic instability, political divisiveness, and societal challenges—these stressors amplify, making it difficult to maintain focus and effectiveness at work.

So, how are we supposed to stay productive or find any sense of work-life balance when the world feels chaotic, and we can't pinpoint the exact cause of our unease and uncertainty

A recent Greater Good⁴ article highlighted, “Whether we are hurting because of our own problems or from witnessing the pain of others, we have to learn how to take care of our compassionate natures, so we don’t get overwhelmed.”

Self-Care in Uncertain Times: How to Manage Stress at Work

Dealing with stress and caring for ourselves in an uncertain environment isn’t easy, but there are strategies that can make a significant difference and help us avoid the creeping sense of instability and overwhelm.

Connect With Friends

One of the most effective ways to manage stress is to connect with supportive colleagues, friends, or family members. Surround yourself with people who listen, allow you to vent, and offer practical advice—it provides a sense of relief and a renewed perspective.

Focus on Your Most Important Tasks

Focusing on time management can make a world of difference. Prioritize organizing your workload and setting boundaries around your time to prevent burnout. Identifying what really needs your immediate attention and what can wait helps you focus on the most critical tasks without feeling perpetually behind.

Explore more ways to cope with stress and prevent burnout.

Maintain a Balanced Perspective

It’s easy to see everything as bad when that’s all you’re paying attention to. And, while it’s natural to focus on possible threats, it’s not healthy. Injecting moments of levity into your day and connecting with people who bring joy can help you maintain a positive (and often more realistic) perspective.

Give Yourself Space

Though it might seem counterintuitive to step away when your schedule is packed, regular breaks can improve well-being and performance.

Short micro-breaks can be refreshing, but longer breaks might be necessary as fatigue builds later in the day.
Moving away from your desk, especially into nature, can have a recharging effect, while physical activity during breaks also provides numerous benefits.
Even simple interactions like spending a few moments with a pet have been shown to lower cortisol levels and reduce stress.

On the flip side, activities like mindlessly scrolling through social media can exacerbate feelings of exhaustion and overwhelm.

Take Time to Perform Some “Inner Work”

When the outside world feels chaotic, the best remedy is to turn inward, finding balance within ourselves rather than being influenced by external forces.

Reflecting on what drives you and how your work aligns with your values can reignite your motivation and improve your resilience in the midst of uncertainty and chaos.

A Final Note on Working through Chaos

In the end, while we can't always control the world around us, we do have the power to shape our internal response. By focusing on what we can manage—our priorities, connections, and perspective—we create a buffer against the unpredictability of the world. It's in these small, intentional actions that we regain a sense of control, allowing us to stay grounded and productive no matter what's happening around us.