Work is a source of satisfaction, pride and fulfillment for many people. But almost every job also causes stress.

A certain amount of the right kind of stress can energize us and motivate us to do a good job. But when the demands are excessive, don’t match an employee’s abilities, or when there’s little control or support, stress can have a negative effect.

Where does workplace stress come from?

Depending on your situation, stress can also be caused by a host of other factors such as boredom, repetition, unrealistic deadlines, adapting to change, starting a new job or being in a dead-end job, fear of layoffs, noisy or unsafe work environments, office politics, difficult personality types or even bullies.

In addition to very real external factors, a contributing factor in feeling stressed is your internal response to outside events. For example, if you receive criticism from your boss, you could interpret that as your boss’s dissatisfaction with you and become upset or pessimistic about it, or you could see it as a positive suggestion to help you improve and succeed.

Whatever the cause, stress is a very real problem that can lead to a range of physical, emotional and behavioural problems, such as irritability, poor concentration, fatigue, trouble sleeping, anxiety, boredom, back pain, heart disease, digestive problems, high blood pressure, and alcohol or drug abuse. Stress can also compromise your immune system, making you more prone to illness and trigger depression.

Coping with stress

It’s important to deal with workplace stress now, so that it doesn’t lead to more serious symptoms. Depending on your situation, you might find some of these tips helpful:

• Think positively. Try to avoid negative thinking and over-analyzing what coworkers have said or done, as these can distort your perception and increase your stress levels.
• Develop new skills. Get a book on assertiveness training, communication skills or conflict resolution. Practice the art of politely but firmly saying “no” and learn how to confront a difficult coworker or situation.
• Learn relaxation techniques. Practicing deep breathing, meditation or a simple stress-busting exercise, can help your body to relax and improve your well-being.
• Remember to laugh. Humour helps to keep stress in check. Share a joke with a colleague, curl up at home with a comedy on TV and look for the humour in every challenging situation.
• Make lifestyle changes. Exercising regularly reduces tension, helps you sleep better and improves self-esteem. Eating healthy foods instead of junk food on the run or at your desk is better for you and can help you feel better.
• Take a break. Include regular breaks, from 10-minute walks at lunch time, to a day off to do something you enjoy, to an annual or semi-annual vacation. Read Easy ways to get real down time for more ideas.
• Talk to your employer. If you are dealing with a stressful workplace situation, ask for help to improve it. For example, if your environment is excessively noisy or dangerous or if a colleague is behaving inappropriately, talk to your boss, manager or your human-resources department about steps you can take.
• Seek help. Take advantage of an Employee Assistance Program if your employer offers one. Or ask your healthcare provider to refer you to someone who can help.

Learning to deal with stress takes time, but in the end you will develop coping strategies that will help you in many areas of your life — not just at work.