What to Do When Stress at Work is Too Much?

Recognize When It’s Too Much

For some people, even recognizing that they are working too many hours or experiencing too much stress from work can be a challenge. Some of us are taught that being constantly stressed out is normal and that if we are not feeling overwhelmed, we are lazy. We also may stay at a job for so long that we feel stuck there, that we would be unwanted elsewhere, or that we would be letting our coworkers or customers down if we were not extremely stressed out. Some questions to ask yourself are:

1.  Is my stress from work interfering with my other life priorities?
2. Is my stress from work preventing me from enjoying the time that I do not spend at work?
3. Does my work stress affect my physical health, mental health, sleep, relationships, or self-esteem?
4. Do I tell myself that my stress from work will reduce soon, only to find that it never does?

Communicate

Once we recognize that our work stress is excessive, we need to communicate how we feel. Letting our support network know that we are experiencing significant stress, and asking for their support, is crucial. However, some people become afraid to let their employer know that they are experiencing excessive stress, telling themselves that they will be seen as an inadequate employee or be seen as a complainer. However, when we do not let others know that we are stressed, it is easy to build resentment and assume that others know how we are feeling.

Practice Self-Care

We all need balance. When many people hear that they should practice self-care, they assume that they do not have enough time. Seldom not just mean getting a massage or going on vacation—it can also be talking on the phone with a friend, going for a walk, spending time in nature, praying, eating healthy foods, and getting enough sleep.  

Set Boundaries

One way we can practice self-care is by setting boundaries. If we are taking on too much at work and the stress is regularly harming the quality of our lives, we need to determine what we are willing to do and what is too much. This may be letting an employer know that we need to leave work on time or have enough time to take on an extra task. We need to evaluate whether a coworker may be taking advantage of our willingness to help out. For those of us who have difficulty setting boundaries, therapy can help us practice being assertive and help us to evaluate our needs. Our career is only one part of our lives, and by setting boundaries, we can reclaim our mental health and create a better work-life balance.