Unemployment and its accompanying stress exact a huge toll on mental health, especially after many months and without a clear end in sight. But for some people who are employed, the pressures of deadlines, increased workloads, high-stakes presentations, and other job demands can leave them feeling overwhelmed and stressed out.

According to a national survey on anxiety in the workplace, 79 percent of workers in the United States suffer from stress and anxiety daily. More than half reported that stress and anxiety most often affects their performance at work, relationships with coworkers, and their quality of work. 

At all times of the year, and especially during National Stress Øut Week (November 6–12, 2012), ADAA encourages you to relax, discover the difference between everyday anxiety and an anxiety disorder, and pick up tips on managing stressful situations at work.

Tips for Stress Management at Work

• Practice time management. Make to-do lists and prioritize your work. Schedule enough time to complete each task or project.
• Plan and prepare. Get started on major projects as early as possible. Set mini-deadlines for yourself. Anticipate problems and work to prevent them.
• Do it right the first time. Spend the extra time at the outset and save yourself a headache later when you have to redo your work.
• Be realistic. Don’t overcommit or offer to take on projects if you don’t realistically have enough time.
• Ask for help. If you’re feeling overwhelmed, ask a coworker for help. Later you can return the favor.
• Communicate. Speak up calmly and diplomatically if you have too much to handle. Your supervisor may not realize you’re overextended.
• Stay organized. Filing and clearing your desk and computer desktop may rank low on your priority list, but they can save you time in the long run and may prevent a crisis later.
• Avoid toxic coworkers. Try to ignore negativity and gossip in your workplace.
• Take breaks. A walk around the block or a few minutes of deep breathing can help clear your head.
• Set boundaries. Try not to bring work home with you. Don’t check your work e-mail or voice mail after hours.
• Savor success. Take a moment to celebrate your
• good work before moving on to the next project. Thank everyone who helped you.
• Plan a vacation. You’ll be rejuvenated and ready to work when you come back.
• Take advantage of employer resources and benefits. Your workplace may offer an Employee Assistance Program (EAP), discounts to gyms, or skill-building courses. Learn what’s available to you.
• Be healthy. Eat healthfully, get enough sleep, exercise regularly, and limit caffeine and alcohol. Try to keep your body and mind in shape to handle challenging situations.

• Learn more strategies to cope with anxiety and stress, including fitness tips.    

Work Stress

Getting stressed out at work happens to everyone, and it’s perfectly normal. But stress that is persistent, irrational, and overwhelming and impairs daily functioning may indicate an anxiety disorder. Learn more about managing anxiety disorders in the workplace.