How to Reduce Work Stress and Be More Productive

This post was co-authored by Paul Thornton

Stress at work takes many forms. It can be the never-ending to-do lists, the onslaught of communication via emails and team software, coupled with a spillover of family stress and difficult relationships at work. What are some sure-fire strategies to reduce this stress?

First, let’s look at what causes workplace stress. Here’s a simple formula:

Demands > Coping Skills = Stress Reactions

1. Demands

They are the never-ending parade of stuff clamoring for your time, energy, and attention.

Demands come in all shapes and sizes, from the minor (sometimes called “hassles”; "Did I leave the oven on?") to the major ("How do I balance my career, kids, and keeping my cactus alive?").

Demands encompass both your tasks and your worries. They can be grouped into these categories:

• Family and Home Responsibilities: Preparing meals, cleaning the house, paying bills, caring for elderly parents, etc.
• Work: Completing tasks, learning new technologies, attending meetings, etc.
• Social Commitments: Engaging with friends and fulfilling social obligations.
• Personal Goals and Well-being: Exercise, relaxation, and working toward personal aspirations.

Each area encompasses specific tasks to accomplish and concerns related to different aspects of your life.

Your list of demands is unique and changes daily.

2. Coping Skills

These encompass the actions you take to manage your demands.

These skills and practices include:

• Self-Management Skills: Communicating, setting goals, prioritizing tasks, defining problems, managing time, etc.
• Personal Habits: Meditation, yoga, exercising, and other relaxation practices as well as your diet and sleep routine.
• Support Group: Your trusted network of friends, family, colleagues, coaches, and therapists—who provide helpful advice.

Each person has a unique set of coping skills.

People who have outstanding coping skills can handle a large set of demands. The reverse is also true. The smallest change to plans can freak out some people.

3. Stress Reactions

When your demands exceed your coping skills, you have reactions that may include:

• Behavioral Responses: yelling, fighting, withdrawing, etc.
• Physical Responses: headaches, high blood pressure, upset stomach, etc.
• Psychological Responses: anxiety, depression, mood swings, and trouble focusing.

This is the classic, “fight or flight” syndrome. Demands cause arousal which leads to these physical, psychological, and behavioral responses.

Stress reactions can wreck your productivity, strain your relationships, and make your body feel like it has run a marathon in quicksand. You are drained and exhausted.

You often have difficulty concentrating, processing information, and making effective decisions.

Don’t Do This

When demands increase, many people stop using their coping skills, so they can spend more time working on their demands.

During high-demand periods, it is crucial to dedicate even more time to activities like meditation, exercise, and yoga to maintain resilience.

Avoid negative coping mechanisms, such as excessive drinking, drug use, and overeating. These behaviors only exacerbate their situation and create additional problems.

What To Do?

Actions you can take.

1. Reduce your demands.

• Look for ways to simplify your daily routines
• Automate routine tasks
• Eliminate what is not needed
• Learn to say “no” in a nice way
• Delegate whenever possible

2. Improve your coping skills.

• Post your priorities where you can see them
• Set deadlines to begin and complete tasks
• Use lists to stay focused and organized
• Try meditation and yoga to help you relax
• Establish a daily 30-minute exercise routine
• Create a support group to provide you with useful insights and suggestions

Stress Essential Reads

The Healing Power of Journeying

Mass Layoffs Are Literally Killing Us

3. Do both—reduce your demands and improve your coping skills.

Less stress will produce greater productivity, stronger relationships, and renewed energy.