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A brief guide to controlling job stress|man holding forhead at work because of stress|woman writing in journal|woman sitting on floor resting with dumbbell and shake bottle|calendar with vacation days on it|man stressed at work

Health & Wellness

Controlling Job Stress

One of the most common elements in adult life having a full-time job. The workplace is where adults spend a large majority of time throughout the week, and while it is a source of income and stability, your career may be a great source of job stress.

Job stress is the type of stress that is present each and every day and it varies for each person, but there is no universal definition currently available. With that said, job stress is a subjective matter, one in which issues could arise depending on how the worker perceives them. Highlighted below are some statistics on job stress along with some helpful tips and tools to help you to overcome some of these common stressors

man holding forhead at work because of stress

Job Stress Statistics

Current data on job stress is quite robust. Recent data from 2017 shows that the most common source of overall stress in daily life is work, with 61 percent of adults stating that stress is an issue at the workplace. 1

Within this same data, money was another source of stress, which is closely related to your career. In addition to job stress being prevalent in more than half of working adults, the number one cause of distress is job stress. Workers suggest that the sources of stress tend to come from tension in the work environment, deadlines, bosses, and worker overload.

Overall, these statistics highlight that job stress is a prevalent issue for working adults, and it seems that this type of distress may be a source of at-home issues. Statistics on the effects of stress show that more than half of working adults under job stress have fought with individuals close to them, not to mention more than one in three individuals report that job stress has interfered with family and personal time.

Despite a great prevalence of stress on the job, a lot of adults simply lack the tools to overcome such obstacles on a regular basis. Data shows that nearly 80 percent of adults feel some strain at work and almost half of the workers state that they need help learning to better cope and manage stress in the workplace. 2

With this in mind, finding a way to cope and manage job pressure is important in any wellness plan. Consider the information ahead as helpful tips on how to overcome the stress that may be created by your career.

Tips for Managing Stress at Work

woman writing in journal

Find your Source of Stress

For some workers, stress may be inevitable depending on the career. However, finding the exact source of tension at work may not be so obvious. One way to determine what your source of tension is at work is to create a journal that documents all of your activity at work and allows you to track what gets at your nerves.

It is recommended to keep a journal for at least one week while at work to get a good sample size, and once you have your journal data consider reflecting on all of your stressful instances to get a better picture as to what is bothering you. 3

Take Yourself Away from the Stressor

Sometimes your mind needs a break from day-to-day activities, and when stress begins to build, you should consider taking a break. Walking away from a situation, computer issue, or whatever your stressor is could be a way to give your brain some quick tension-relief, which could help overcome the situation.

Whenever you feel a stressful situation building and tensions rising, consider excusing yourself (if you are able) and remove yourself from the situation for a few minutes before returning.

woman sitting on floor resting with dumbbell and shake bottle

Consider After Work Exercise

There is much that can be said about hitting the gym following a difficult shift at work. For starters, a fitness routine after clocking out can be a good way to get your mind off your workday. Also, a regular fitness routine after work may be beneficial for reflecting upon your day and moving on in a positive manner.

Lastly and perhaps most importantly, studies have shown that exercise can be a powerful tool for alleviating workplace stress, and the effects of exercise can even mimic those of certain psychoactive drugs. 4

If you often feel pressure to meet deadlines or if work is becoming too much, consider the powerful tool that exercise has to offer to help overcome this issue. Start off with a simple routine throughout the week, aiming for 30 minutes of gym time each day and go from there.

Try Aromatherapy

Perhaps one of the most effective means for alleviating strain from work is the use of essential oils in aromatherapy. Aromatherapy is a simple and effective way to manage and alleviate job place stress with the right essential oils.

Lavender essential oil might be the best choice for relieving stress. Studies on nurses have shown that the use of lavender essential oil in aromatherapy significantly decreased their stress symptoms. 5 In addition to these findings, there was a prolonged effect, with the stress-reducing effect lasting about three days.

If job strain is weighing you down and harming your overall wellness plan, then consider the use of essential oils in aromatherapy to allow for a powerful stress-reducing effect. They can be used topically after dilution with a carrier oil or aromatically in a room diffuser or personal diffuser.

calendar with vacation days on it

Plan Trips

For some individuals, planning trips may be a luxury that happens once a year. However, if you are able to have the flexibility in your work schedule and the financial means, consider frequent vacations to help alleviate your stress.

Studies have shown that short but frequent vacations can lead to positive and immediate effects on stress. 6 This data gives merit to short getaways periodically throughout the year as a way to relieve workplace stress. If short and frequent vacations are not possible with your lifestyle, consider short getaways like camping, hiking, or even a long drive to another part of your state.

Plan a Scalp Massage

Massage therapy is a useful tool that you can use to alleviate your tension at work. Scalp massages, on the other hand, is not something that everyone has caught onto. Perhaps a diamond in the rough when it comes to alleviating stress, scalp massages can provide a range of benefits to your wellness plan.

Studies have shown that scalp massages lasting 15 to 25 minutes can significantly reduce norepinephrine and cortisol levels. 7 Consider the use of scalp massages to allow your body to recuperate from stressful events caused by your career.

man stressed at work


Stress is an inevitable part of human life, and while it can vary for each person, the workplace is a common area where adults feel pressure. Work tension can play a taxing toll on the body, and if you currently have a high degree of job tension, then you should consider tools to help boost your wellness plan. There are a number of holistic approaches that you can use to help manage and alleviate your day-to-day stress, with the tips above being useful for most situations that may come your way.

Photo credits: RomanSamborskyi/, EMKaruna/, Zodiacphoto/, SOMKKU/, ESBProfessional/, Tigger11th/

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