It’s Monday morning, and even before your alarm goes off, a wave of anxiety hits you. The thought of going to work makes your stomach churn. Maybe you’ve lost your passion for your job—or perhaps it never excited you in the first place.
You’re not alone. A staggering 56% of employees report that stress and anxiety negatively impact their work performance. As a career success coach, I hear countless stories of professionals struggling with these issues daily, like:
- Fran, an account manager at a media agency, juggles 60-hour workweeks with little recognition, bouncing from project to project. The lack of consistency has made her resentful and burned out.
- Mary, a creative director, fears being laid off due to constant industry changes. She works long hours to prove her worth but feels perpetually on edge.
- Amelia, a program director at a nonprofit, faces a relentless 90% rejection rate when securing funding and has a boss who erupts in anger after each failed attempt.
- Sheila, a pharmacist, must maintain absolute precision in her job, knowing a mistake could have life-or-death consequences. This pressure has taken a serious toll on her health.
Each of these women is actively working to redefine her career path, but in the meantime, they need effective strategies to manage stress and anxiety. Here are seven easy ways to cope with workplace stress as you search for what’s next:
1. Get Moving
When stress takes hold, it often manifests physically. A great way to counter it is by moving your body. Whether going for a walk, stretching in an empty conference room, taking a quick coffee break, or attending a yoga class, physical movement helps release built-up tension and allows you to reset.
2. Focus on Your Breathing
Breathing is automatic, but it can become shallow and erratic when we’re stressed. Simply taking a moment to focus on your breath can bring immediate relief. As Kathleen Booker, The Jedi of Calm, explains: “If we ignore our Breath, we give more space in our mind and body for anxiety, worry, brain fog, and exhaustion. This equals bad health, disease, and less productivity at work and home. The Breath is always present. Make the switch; you will know how to pick up your phone instantly. Learn to inhale deeply before you do. It will shift your life dramatically. As a result, your anxiety and worry will decrease, and your ability to focus will increase. You will become more productive and live a healthier life.”
The next time you feel overwhelmed, try this: Inhale deeply for three counts, hold for three, and exhale for three. Repeat three times and notice how your body responds.
3. Identify the Source of Stress in Your Body
Stress often manifests in specific areas of the body—maybe in your chest, stomach, or head. Try to locate where it’s coming from. Give it a name, a color, or a shape, and ask yourself what it’s trying to tell you. Acknowledging it can reduce intensity and help you feel more in control.
4. Block Out Distractions
Finding ways to block out external stressors can be a lifesaver in situations like Amelia’s, where her boss’s anger is disruptive. She uses noise-canceling headphones to play calming music or listen to podcasts, allowing her to refocus on her work despite the chaos around her. Find a way to tune out distractions that may be triggering your anxiety.
5. Express Yourself
Sometimes, the best way to reduce stress is to confront it directly. Can you address the source of your stress and collaborate on a solution? Or is there someone—whether a colleague, mentor, or coach—you can confide in? Bottling up stress can amplify it, so finding a healthy way to release your frustrations is crucial. Think of someone you can talk to and reach out to.
6. Create a Morning Routine
Many successful people start their day with a morning ritual, helping them set the tone and approach the day calmly. Whether it’s a few minutes of meditation, journaling, or dancing to your favorite song, find a simple activity that centers you.
Sheila, for example, found that waking up an hour earlier to journal and play guitar completely transformed her mornings. She began her days feeling relaxed rather than stressed, and her new morning ritual brought a sense of calm that carried into her workday.
7. Prioritize Sleep
Burning the candle at both ends can quickly lead to burnout. Sleep deprivation harms your health and amplifies stress. If you’re struggling to balance work and sleep, take a closer look at your schedule. Small adjustments—such as cutting down on unnecessary meetings or delegating tasks—can free up time for rest.
Getting enough sleep boosts your patience, creativity, and energy, making it easier to navigate stressful situations and spot new career opportunities.
Conclusion
You may not be able to control every aspect of your work environment, but you can choose how to respond to stress. By incorporating these simple strategies—moving your body, focusing on your breath, getting enough sleep, and establishing a calming morning routine—you’ll be better equipped to handle anxiety and work towards the career and life you truly want. Surround yourself with the right support system, and remember: it’s all part of the journey to a healthier, happier work-life balance.
– By Kori Burkholder, Career Transition Coach and founder of Purpose Driven Careers
