Prepared by: Irina Berg (Career Consultant, HR Project Manager)

There’s one sure way to make even a job you love unbearable: add chronic stress.

Understanding Stress and Its Impact

Stress is a state of physical and emotional tension caused by external or internal stressors. While moderate stress can boost performance, excessive stress (distress) leads to burnout, cardiovascular issues, immune system decline, and even depression.

• External stressors: deadlines, job insecurity, toxic management.
• Internal stressors: low self-esteem, anxiety, fear of failure.

Some people handle stress better than others—not because they are immune, but because they manage their stress reactions effectively.

How to Manage Stress at Work

1. Complete Your Stress Cycles

The body’s natural response to stress is fight, flight, or freeze. In ancient times, physical activity (running or fighting) completed the stress cycle. Today, unresolved stress accumulates, harming our health. Ways to complete the stress cycle:

• Physical activity: exercise, walking, stretching.
• Social support: talking to trusted colleagues, family, or friends.
• Creative expression: journaling, drawing, or music.

2. Manage Stressors Proactively

Rather than suppressing stress, address its root cause:

• Set boundaries: If your workload is overwhelming, communicate expectations with your manager.
• Change perspective: Instead of fixating on problems, focus on what you can control.
• Improve skills: Confidence in your abilities reduces stress caused by self-doubt.

3. Balance Work and Rest

Sustained pressure without breaks leads to burnout. Maintain balance by:

• Scheduling breaks: Even short pauses improve productivity.
• Practicing relaxation techniques: Deep breathing, meditation, or a quick walk can reset your mind.
• Prioritizing sleep: Lack of rest worsens stress reactions.

Stress is inevitable, but managing it effectively keeps it from controlling your work and personal life. Take proactive steps to protect your well-being!