How to Handle a Stressful Job and Relax your Mind?

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How to handle a job full of stress

Stress is the body’s reaction to any change that needs an adjustment or response. The body reacts with these changes with physical, mental, and emotional responses. If you are currently working, you might know what it feels like to be stressed on the job. one question that comes to our mind that is How to handle a Stressful job? A must-do project will arrive without warning.

Stress is a feeling that can be emotional or physical tension. It can come from any time or thought that makes you feel frustrated, angry, or nervous. Stress is our body’s reaction to a challenge or order.

In simple bursts, stress can be positive, such as when it helps you avoid danger or meet a deadline

Stress is a normal part of an individual’s life. While it may seem like there is  nothing going our way we can do about stress at work, there are steps you can take to relieve the pressure and regain control over the Stress. It can be anywhere either at the home or at the workplace i.e at  the office or job


Why is it important to handle Stress?

If we are living with high levels of stress, we are putting our entire happiness at risk. Stress spoil not only our emotional health but also our physical health.

It narrow’s individual ability to think clearly, function effectively, and enjoy life. It may look like there’s nothing you can do about stress.

Effective stress management helps us to break the hold stress that has on our  life. As a result, we can be much happy, healthy healthier, and even more productive.

 The ultimate goal is to lead a balanced life, without stress with time for work, relationships, calmness, and to have fun—and the elasticity to hold up under pressure and meet challenges head-on.

Therefore we need to be free from stress to lead a happy life. One thing comes up to mind is How to handle stress?


Some of the sources of stress at the job:

  1. Firstly, due to Low salary or the stipend
  2. More workload
  3. Less chance of growth
  4. In Addition, it can also occur due to a lack of support
  5. Working with long Hours
  6. Change in the shift(duties)
  7. Hard or tight Deadline

What are the ways to deal with a Stressful job

Be Comfortable :

Dealing with the stress at the workplace or job is physical discomfort, often related to where we perform most of our daily tasks or work. Having Deep and controlled breathing is the best way to calm down and find the most comfortable place for our thoughts.

Breathing techniques are also effective in the long term. Once we feel the stress is rising again, we can always come back to the state of mind of full relaxation or comfort zone and dealing with the stress.

Turn to colleagues/co-workers for support:

Having a strong support system at work can help in Refreshing us from the negative effects of job stress. Just remember to listen to them and offer support/help when they are in need as well.

Instead of drawing attention to our smartphone, try to be in engaging with your  colleagues, friends or co-workers

Cool Down as Quickly as Possible:

Whenever we feel we are frustrated or angry, It is a  heated feeling in our body that can cause us to react.

Instead of immediately reacting Breathe in through the mouth as if you are sipping through a straw, and then breathe out normally through the nose which helps in dealing with a Stressful job.

Take time to Refresh :

To avoid the negative effects of stress and mental, we need time to Recharge  and return to our pre-stress level of functioning. Therefore this recovery process requires switching off from work by having periods or intervals of time

When we are neither involving in work-related activities nor thinking about work. That’s why it is an important part that we disconnect from time to time, in a way that fits your needs and wish.

Although When we are not able to take time off, get a quick boost by turning off your smartphone and focusing your attention on non-work activities for a while.

Make Habit of Doing Exercise Regularly:


Regular exercise is one of the best ways to manage or practice a stressful job. While Daily exercise helps us not only to handle a stressful job, but it can also help to boost our memory, creativity, Thinking, making ideas, intelligence quotient. (IQ) and helps us in productivity.

When we are focused on work, It is easy to neglect our physical health. But when we are supporting our health with good nutrition and exercise, we are much stronger and more Strong to Cope with stress.

We should remember that any additional movement will help us to manage stress and live a healthier life.

Also Read: 5 BEST Meditation For Stress Relief: Take a Stress Relief Break

Prioritize and organize work :

Making priority can be a major source of workplace stress, especially when we feel like we constantly fire fighting to learn how to focus on what is important, not just the urgent ones.

If we are working on a project that seems huge, break it into smaller steps. This helps us to allows accomplishing one thing at a time, instead of trying to take everything on at once.

These can be done by creating a balanced schedule, Planning regular breaks, Prioritize tasks and break the project or work into Smaller ones When job and workplace stress become huge, Therefore, These are simple, practical steps you can take to regain control over to deal with a stressful job.

Talk to your supervisor or mentor :

Start by having an open conversation with the supervisor. The purpose of this is not to lay out a list of complaints, instead of to come up with an effective plan for managing the stress that you have been identified, As a result, you can perform at your best on the job.

While some parts of the plan may be designed to help you improve your skills in areas such as time management, project discussion etc. Talk or speak to them regarding the particular factors that make their jobs stressful. Sharing information with employees can also reduce uncertainty about employee jobs and their futures.

Reviewing Negative thoughts:

Long stress and worry can lead people to develop a mental filter in which they automatically involve in the situations through a negative view or ideas. 

To overcome negative thoughts, treat them as a theory instead of facts and consider other possibilities. Regularly practising this skill can help people at work to reduce negative emotions in response to cope up with a stressful job.

Being Focus on Problem-solving:


Stress can also be caused due to problem-solving. It is an active problem  strategy that involves teaching people to take various specific steps when approaching a roadblock or challenge.

These steps include defining the problem, brainstorming potential solutions, Defining the problem, understanding and analyzing the problem, selecting the best solution and other alternatives. These steps can  help to cope with a stressful job.

Think Positively:

Our attitude plays an important role in the level of stress, It Doesn’t matter what kind of work we do. We can choose to select the tasks, responsibilities and people with a negative attitude, or can choose to our work and relationships with a positive mindset.

Although the amount of work or task is the same, the effect on our health and well-being is great. Whenever we catch ourselves slipping into a negative thought of the mind,  start making an effort to challenge our creativity and to think positively rather than Challenging our negative thoughts with logical, fact-based thinking, to boost our self-confidence As it Results in a deal with a stressful job.

Track your Stress: 

We may not know what is the reason which is making a cause for stress, exactly how our body responds to stress, or how we cope with stress.  We might consider tracking at the same time every day, or you might want to do it in stressful situations. 

To track our stress Keep a paper for a week to identify which situations create the most stress and how we respond to them. Recording our thoughts, feelings and information about the environment, including the people and situations being involved, the physical setting and how we have reacted.

Going For a Vacation:


As long as the worker or the employee doing his job at a point he/she can feel stress. Due to some reasons can be worked based, personal, financial and many more. To Reduce stress one way is to have away from the job and going on a vacation or Holiday which helps is dealing with a Stressful job.

Having Family and good friends are strong enough for the social support network can help in reducing stress. Positive vacations have a high effect on energy and stress.

It is studied that about 94% had as much or more energy after coming back after a good trip or vacation. On the other side on low-stress trips, 55% of people returned to work with even higher levels of energy than before the trip. Hence going on vacation helps a lot in dealing with a stressful job.

Some other ways to Handle a stressful job are:

  • Developing healthy responses. 
  • Establishing the Boundaries
  • Getting some support
  • Finding ways to stay cool and calm
  • Identify the causes of stress
  • Managing a time

And many more.


It is Conclude that stress can be considered as a fact of nature and the force from the outside which disturbs the individual. When it is on the job it becomes costly for employees or co-workers reflecting in lower productivity, reduced motivation and job skills.

However, emotional intelligence plays an important role to create the abilities in an individual to better control the stress in the workplace.

Reduce stressful situations for employees helps in keeping them in a healthy state of mind, both physically and mentally, Employees who learn how to peacefully deal with stress, will increase their personal and workplace performance while maintaining a healthy balance in life.

Also Read: 10 Ways To Make A Bad Day Better

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