{"id":3508,"date":"2025-01-03T14:32:06","date_gmt":"2025-01-03T21:32:06","guid":{"rendered":"https:\/\/jeddywellness.com\/?p=3508"},"modified":"2025-04-01T17:34:03","modified_gmt":"2025-04-01T23:34:03","slug":"mastering-stress-at-work-practical-evidence-based-tips-for-2025","status":"publish","type":"post","link":"https:\/\/jeddywellness.com\/blog\/mastering-stress-at-work-practical-evidence-based-tips-for-2025\/","title":{"rendered":"Mastering Stress at Work: Practical, Evidence-Based Tips for 2025"},"content":{"rendered":"<h2>Understanding Stress <\/h2>\n<p>Stress is the body\u2019s reaction to challenges or threats, whether big or small. It can make us feel anxious or fearful. While stress can help us stay alert in dangerous situations, too much stress over time can harm our health. Stress is linked to fear (responding to immediate danger) and anxiety (worrying about what might happen).<\/p>\n<ul>\n<li><strong>Acute stress<\/strong> is a short-term reaction to a stressor that lasts for a few minutes to hours. It helps us respond to immediate challenges, but doesn\u2019t have lasting effects.\u00a0<\/li>\n<li><strong>Chronic stress<\/strong> happens when stressors continue over a long period, like days, weeks, or even years, leading to ongoing problems for the body and mind. Traumatic stress is a severe, life-threatening event that can have long-term psychological effects, even if it happens only once.<\/li>\n<\/ul>\n<p>https:\/\/youtu.be\/WaF-3HHJ7eI<\/p>\n<p>Chronic (bad) stress is becoming more intense as many of us struggle to juggle the constant pressures of work, life, and everything in between. In a <a href=\"https:\/\/www.linkedin.com\/posts\/sumana-jeddy_thenvsnnow-reflection-december-activity-7271246360731885568-fFCp?utm_source=share&amp;utm_medium=member_desktop\">LinkedIn poll<\/a> I conducted last year, 73% of respondents shared that work-life stress was higher in 2024 compared to 2019. Another <a href=\"https:\/\/www.linkedin.com\/posts\/sumana-jeddy_stressmanagement-stress-fight-activity-7263245005069135872-AAlS?utm_source=share&amp;utm_medium=member_desktop\">LinkedIn poll<\/a> revealed the following stress responses:<\/p>\n<ul data-spread=\"false\" data-pm-slice=\"3 1 []\">\n<li>\n<p><strong>55%<\/strong>: &#8220;Figuring it out&#8221; mode\u2014pausing, reflecting, and giving themselves space to better understand the situation.<\/p>\n<\/li>\n<li>\n<p><strong>11%<\/strong>: &#8220;Fight&#8221; mode\u2014tackling challenges head-on.<\/p>\n<\/li>\n<li>\n<p><strong>18%<\/strong>: &#8220;Flight&#8221; mode\u2014stepping away to avoid stress.<\/p>\n<\/li>\n<li>\n<p><strong>16%<\/strong>: &#8220;Freeze&#8221; mode\u2014feeling stuck and unsure how to proceed.<\/p>\n<\/li>\n<\/ul>\n<p>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"384\" src=\"https:\/\/jeddywellness.com\/wp-content\/uploads\/2025\/01\/January-Blog-Graphic-768x384.png\" alt=\"\" srcset=\"https:\/\/jeddywellness.com\/wp-content\/uploads\/2025\/01\/January-Blog-Graphic-768x384.png 768w, https:\/\/jeddywellness.com\/wp-content\/uploads\/2025\/01\/January-Blog-Graphic-300x150.png 300w, https:\/\/jeddywellness.com\/wp-content\/uploads\/2025\/01\/January-Blog-Graphic.png 1024w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n<h2>What Causes Workplace Stress?<\/h2>\n<p>Common workplace stressors include:<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Too Much or Too Little Work<\/b>: Overload or tasks that don\u2019t match your skills can lead to burnout. Be aware of signs like chronic fatigue, disengagement, and reduced productivity. Burnout isn\u2019t always job-related\u2014identify other potential causes too.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Unsafe Workplaces<\/b>: Poor physical conditions or toxic environments intensify stress.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Long, Inflexible Hours<\/b>: Unmanageable schedules disrupt work-life balance.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Job Uncertainty or Low Pay<\/b>: Financial instability creates ongoing anxiety.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lack of Support<\/b>: Isolation at work exacerbates stress.<\/li>\n<\/ul>\n<p>Other stressors include: Toxic organizational culture, Limited support from colleagues or supervisors, Workplace violence or harassment, Discrimination or lack of diversity, Unclear job roles, Conflicting work and home demands, Lack of career growth opportunities, Unrealistic expectations from leadership, Technology overload or constant connectivity, Poor communication within teams, <\/p>\n<p>Understanding these risks helps us find ways to reduce stress and build healthier workplaces.<\/p>\n<h2>Evidence-Based Strategies for Managing Workplace Stress<\/h2>\n<p>Stress affects mental and physical health, quality of life, productivity, and workplace culture. As we kick off 2025, let\u2019s explore strategies to manage stress and promote mental well-being.<\/p>\n<h4><b>For Employees: Managing Your Stress<\/b><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercise Regularly<\/b>: Make this your non-negotiable. Physical activity boosts your mood and energy. Take breaks to walk, stretch, or even dance.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Create a Safe Space for Mental Health<\/b>: Find judgment-free platforms or people to talk to. Connect with a work bestie, manager, or anonymous support service.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Check In Regularly<\/b>: Don\u2019t wait for stress to build up. Share your feelings with a manager or HR. Ask for flexibility\u2014whether that means remote work, reduced hours, or a temporary break.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Engage with Wellness Programs<\/b>: Participate in workplace wellness initiatives. If none exist, suggest creating one to promote well-being.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Practice Mindfulness and Deep Breathing<\/b>: Recognize anxiety signs (e.g., racing thoughts) and manage them with tools like the <a href=\"https:\/\/balanceapp.com\/\">Balance<\/a> app.<\/li>\n<\/ol>\n<p>Many of the strategies mentioned for employees, such as regular check-ins, practicing mindfulness, and engaging with wellness programs, are equally valuable for managers. By leading by example and prioritizing their own well-being, managers can foster a supportive and stress-reduced environment for their teams<\/p>\n<h4><b>For Managers: Supporting Your Team<\/b><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Upskill in Mental Health<\/b>: Learn to identify mental health challenges. Use empathy and active listening to support your team. Check out our &#8220;<a href=\"https:\/\/jeddywellness.com\/leadership-and-wellbeing-training-a-must-or-nice-to-have\/\">Signs of Struggle (SOS) Checklist<\/a>&#8221; for guidance. (Remember, &#8220;mastery&#8221; from our DRAMMA model is\u00a0<a href=\"https:\/\/www.instagram.com\/reel\/DAGhlt9PFR7\/?utm_source=ig_web_copy_link&amp;igsh=MzRlODBiNWFlZA==\" target=\"_blank\" rel=\"noopener\">different\u00a0<\/a>from upskilling).<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Offer Flexibility<\/b>: Promote hybrid work or flexible hours, especially for employees facing mental health challenges. Learn more in our <a href=\"https:\/\/jeddywellness.com\/office-mandates-vs-flexibility-whats-best-for-burnout-proof-workplaces\/\">previous blog<\/a> about the importance of flexibility.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Build Peer-Support Networks<\/b>: Collaborate with fellow managers to share experiences and tackle challenges. Establishing peer networks can prevent isolation. Learn more about it in our<a href=\"https:\/\/jeddywellness.com\/download-white-paper\/\"> 2024 white paper<\/a>.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Solicit Feedback<\/b>: Use anonymous forms or dedicated meeting times to gather feedback without adding to employees\u2019 workloads.<\/li>\n<li><b>Manage Your Stress<\/b>: Recognizing signs of anxiety in yourself and your team can help you lead more effectively. Incorporate mindfulness and deep-breathing exercises during team meetings or one-on-ones to maintain focus and reduce stress. Using tools like the <a href=\"https:\/\/balanceapp.com\/\">Balance<\/a> app can help reset emotional responses and improve overall mental clarity.<\/li>\n<\/ol>\n<p>Organizations play a crucial role in creating a healthy work environment. By implementing strategic practices that prioritize mental well-being, organizations can reduce stress, enhance productivity, and build a supportive culture for all employees.<\/p>\n<h4><b>For Organizations: Building a Stress-Free Workplace<\/b><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Assess Stress Levels<\/b>: Regularly survey employees and use scorecards to identify stressors. Proactive measures can prevent issues from escalating.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Set Clear Goals<\/b>: Commit to improving workplace mental health by offering training, mental health services, and dedicated resources.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Encourage Open Conversations<\/b>: Create a safe environment for discussing mental health without stigma. Anonymous platforms can help employees seek support.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Adopt Proven Practices<\/b>: Implement flexible schedules, hybrid options, and team-building programs to foster balance and support.<\/li>\n<li aria-level=\"1\"><b>Promote Mindfulness and Stress-Reduction Practices<\/b>: Encourage employees to practice mindfulness techniques such as deep breathing or meditation. Consider offering workshops or providing resources on stress management to help employees cope with workplace pressure. <\/li>\n<\/ol>\n<h2>Final Thoughts<br \/>\n<\/h2>\n<p>Managing stress is a collective effort. Employees, managers, and organizations must work together to create healthier work environments. Beyond raising awareness, it\u2019s about taking meaningful action to reduce stress and enhance well-being. From taking a walk during lunch to adopting global best practices, small steps lead to big changes. Together, we can make work-life balance a reality for everyone.<\/p>\n<p><b>Call to Action:<\/b> Create your own mental health blueprint today.<\/p>\n<p>\t\t\t\t\t<a href=\"https:\/\/jeddywellness.com\/wp-content\/uploads\/2024\/12\/WorkStress_Infographic-.pdf\"><br \/>\n\t\t\t\t\t\t\t\t\tDownload Infographic<br \/>\n\t\t\t\t\t<\/a><\/p>\n<h2>Mental Health Resources<\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Affordable Therapy<\/b>: Explore<a href=\"https:\/\/www.alli.io\"> Alli.io<\/a> for budget-friendly therapy options.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>BetterHelp Discount<\/b>: LinkedIn Premium members get discounts on<a href=\"https:\/\/www.betterhelp.com\"> BetterHelp<\/a> for accessible online therapy.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Owl Pod Therapy (Alberta)<\/b>: Accessible therapy services though <a href=\"https:\/\/www.owlpod.ca\/\">Owl Pod<\/a> with a referral from your family physician.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Man Therapy<\/b>: A unique initiative for men\u2019s mental health. Visit<a href=\"https:\/\/www.mantherapy.org\"> Man Therapy<\/a> for stress management tools with a humor-filled approach.<\/li>\n<\/ul>\n<h2>\n\t\t\t\t\t\tJoin our Linkedin Group \t\t\t\t\t<\/h2>\n<p>\t\t\t\t\t\tA community for evidence-based workplace wellness education.<br \/>\n\t\t\t\t\t<a href=\"https:\/\/www.linkedin.com\/groups\/14504319\/\"><br \/>\n\t\t\t\t\t\tClick Here\t\t\t\t\t<\/a><\/p>\n<p><b>Written By<\/b>: Sumana Jeddy<br \/>______________________________<wbr \/>______________________________<wbr \/>____________________<br \/><strong>Stay Connected with Jeddy Wellness<\/strong><br \/>Discover evidence-based research and innovative strategies to build and activate healthier workplaces.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Understanding Stress Stress is the body\u2019s reaction to challenges or threats, whether big or small. It can make us feel anxious or fearful. While stress can help us\u2026<\/p>\n","protected":false},"author":242360110,"featured_media":3952,"comment_status":"open","ping_status":"open","sticky":true,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1376],"tags":[1378,1395,1396],"class_list":["post-3508","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workplace-wellness","tag-stress","tag-workplace-stress","tag-workplace-wellbeing"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Mastering Stress at Work: Practical, Evidence-Based Tips for 2025<\/title>\n<meta name=\"description\" content=\"Understanding Stress Stress is the body\u2019s reaction to challenges or threats, whether big or small. It can make us feel anxious or fearful. 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