Feeling like job stress never stops—even after you clock out? Do you worry it’s taking over your life and relationships? Let’s dive into 5 actionable tips to help you relieve stress and regain control when everything feels overwhelming.
For many American adults, job stress is one of the biggest sources of ongoing stress, and it has only escalated over the past few decades. Long hours, heavy workloads, and the constant push to do more with less have made work more demanding than ever.
According to the 2024 Headspace Workplace Mental Health Report, 47% of employees say most or all of their stress comes from work, and 77% believe it has negatively impacted their health and relationships.
But in times of uncertainty—like the ones we’re all witnessing—job stress can feel even heavier. With recent political events and economic shifts, concerns about job security, layoffs, and financial stability are adding to the pressure.
Even if your job feels safe, the nonstop flow of news can pull you into a cycle of worry, making it harder to disconnect and feel confident about the future.
While we can’t control everything happening around us, we can take steps to protect ourselves. So, let’s explore practical, effective ways to relieve job stress, regain balance, and build a healthier relationship with work.
What Causes Job Stress?
We all experience stress differently—what feels overwhelming to one person might be exhilarating to another. That’s why some people jump at the opportunity to become trauma nurses, while others dream of being librarians (though working in a library comes with its own stressors).
Some people thrive under tight deadlines and bustling workspaces, while others feel drained by constant pressure and noise. So, what triggers stress for you? Identifying the key contributors to your job stress is the first step toward managing them and protecting your well-being.
Some of the most common causes of job stress include:
- Job insecurity (worry about layoffs, company changes, hour cuts)
- Lack of control in decision-making
- Heavy workloads and unrealistic expectations
- Ineffective management practices
- Workplace conflicts
- Poor work-life balance
- Lack of social support
- Physically demanding work
- Concerns about work performance and productivity
What Are the Common Signs of Job Stress?
There’s no single set of symptoms that applies to everyone—so it’s important to pay close attention to what you’re experiencing and not ignore the warning signs.
Some of the most common symptoms to watch for include:
- Feeling anxious, irritable, or depressed
- Difficulty concentrating or making decisions
- Loss of motivation and interest in work
- Lower tolerance for frustration and increased impatience
- Feeling overwhelmed and unable to cope
- Constant fatigue or trouble sleeping
- Gastrointestinal issues
- Frequent headaches, muscle tension, or other physical aches
- Withdrawing from coworkers or social interactions
- Increased reliance on alcohol or drugs
If you find yourself checking off several of these, it’s time to take action. It’s easy for us to fall into the habit of normalizing work-related stress, believing it’s just part of being an adult. But stress doesn’t have to keep piling up, and you don’t have to carry more than is healthy for you.
There are ways to relieve job stress, regain control, and build a career—and life—that feels sustainable and fulfilling.
How Can Job Stress Affect Your Health?
Contrary to what we might believe, not all stress is bad. In fact, a certain level of stress can keep us focused and motivated to tackle new challenges—both at work and in life.
But when stress exceeds our ability to cope, it stops being helpful and starts taking a toll on our physical and mental health.
Long-term exposure to unmanaged stress can lead to burnout, anxiety, depression, and even substance dependency. It can also contribute to serious health issues, affecting everything from your sleep and immune system to your heart health and overall well-being.
5 Tips to Relieve Job Stress and Regain Control
1. Switch Off from Work
We all have those days when stress and demands keep piling up, and even after we physically leave work, our minds stay trapped there—replaying the day’s events or pre-planning for the next.
Research shows that even thinking about work can interfere with your ability to recover from it. And with our phones constantly connected to work emails, messaging apps, and notifications, it’s harder than ever to truly detach.
One way to reclaim your time is by creating a post-work ritual to transition into life outside of work and put your brain in DND mode. For example, music is a powerful tool for stress relief—it can help you decompress before, during, and after work.
If you’ve had a long day, unwinding with your favorite playlist on the way home can make all the difference in shifting your mindset and letting go of work-related stress.
2. Plan Micro-Breaks Throughout the Day
It’s easy to fall into the habit of powering through the workday, thinking you’ll recover later—whether in the evening, on the weekend, or during that long-awaited vacation. But research shows that micro-breaks—short breaks of around 10 minutes—are surprisingly effective at helping you recover from daily stress and job demands.
Simple activities like meditation, stretching, enjoying a nutritious snack, engaging in a quick social interaction, or even reading something enjoyable can boost motivation, improve concentration, and sustain your energy.
Instead of waiting for a break that’s weeks or months away, build recovery into your daily routine. Try scheduling micro-breaks into your workflow or using apps to remind you to pause and reset throughout the day. Even small moments of rest can make a big difference.
3. Break the Habits That Feed Your Stress
While many stress-inducing situations at work are beyond our control, the way we respond to them can sometimes add to the problem. Identifying the habits that keep you stuck in the stress hypocenter is key to breaking unhealthy cycles and creating a healthier work experience.
One golden rule? Steer clear of office gossip and conflict. Workplace tensions can be hard to escape, but avoiding drama whenever possible can help you maintain your peace of mind. If conflict does find you, knowing how to handle it appropriately—rather than getting swept up in it—can make all the difference.
Another important shift? Flip your negative thinking. If you constantly focus on what’s wrong, work will always feel draining. Instead, try to reframe challenges, limit time around negative coworkers, and celebrate small wins—even if no one else does. A positive mindset won’t erase workplace stress, but it can keep it from consuming you.
4. Forget Multitasking—Try Chunking Instead
Who hasn’t heard the praise for multitasking as the ultimate way to maximize time and get everything done at once? For years, it was considered the skill to master. But research—and real-life experience—tells a very different story.
The truth is, multitasking can actually hurt productivity and efficiency. It might seem to work for a while, but eventually, the energy it takes to constantly split your focus will slow you down, reduce accuracy, and drain your mental bandwidth.
A better approach? Chunking. This method involves setting aside dedicated blocks of time to focus on a single task while minimizing interruptions. Instead of constantly bouncing between emails, meetings, and deep-focus work, you group similar tasks together—like checking and responding to all emails at once rather than throughout the day.
Chunking eliminates the extra mental load of switching between activities, helping you work more efficiently and stay focused longer—without the stress of juggling a dozen things at once.
5. Talk It Out and Get the Support You Need
Reaching out to those around us about how we’re feeling at work can make a huge difference. They might not be able to fix your problems, but simply knowing you have people in your corner—who listen, understand, and share the load—can help you feel supported and validated.
Sometimes, we keep our worries to ourselves, afraid of overburdening our loved ones. But in reality, bottling up stress can create distance rather than connection.
And remember: Feeling overwhelmed at work is a completely valid reason to seek extra support. A therapist can help you identify the sources of your job stress, navigate difficult situations, and develop strategies to decompress and care for yourself—so stress doesn’t turn into burnout.
Find Support for Job Stress in Baltimore, MD
How often do you feel drained at the end of a workday? Do you find yourself constantly worrying about deadlines, struggling to switch off, or feeling like stress is just part of the job?
If work stress is taking a toll on your well-being, it might be time to explore new ways to cope. Our Baltimore-based therapists can help you develop healthier strategies to manage stress, set boundaries, and build a more sustainable work-life balance—one that doesn’t leave you running on empty.
Reach out to know more, or schedule a free 15-minute consultation here to get started.
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