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How to Manage Work-Related Stress and Anxiety
- Dr Titilayo Akinsola
- May 6
- 3 min read
Introduction
Deadlines. Demands. Difficult conversations. Even the best jobs come with stress. But when workplace pressure becomes chronic, unmanaged, and overwhelming, it morphs into anxiety — a silent productivity killer and a serious mental health concern.
In this article, we’ll explore how to manage work-related stress and anxiety as a professional. Whether you're leading teams or barely surviving your inbox, the tips provided in tis article can help you reclaim control.
The Difference Between Normal Stress and Harmful Anxiety
Stress is your body’s natural response to pressure. It can be short-term and motivating. Anxiety is persistent worry or fear, often out of proportion to the situation — and it can impact every area of life.
Quick distinction:
Stress | Anxiety |
Triggered by external pressures | Can persist without a clear cause |
Usually temporary | Can be long-term |
Often task-specific | Often generalized |
Responds to breaks/rest | May persist despite downtime |
Signs You're Experiencing Work-Induced Anxiety
Do you find yourself:
Dreading work days, even on weekends?
Overthinking emails or conversations?
Avoiding coworkers or tasks you once enjoyed?
Experiencing frequent tension, headaches, or nausea?
Feeling mentally “on edge” all the time?
You’re not “weak.” You’re human. And there’s help.
Common Workplace Triggers of Chronic Stress
Lack of clarity in roles or expectations
Unrealistic deadlines or workloads
Micromanagement and distrust
Toxic coworkers or poor communication
No control over how work is done
Blurring lines between work and personal life
Favor Mental Health helps individuals identify their unique stress patterns — and respond effectively, not reactively.
The Physical Toll of Work-Related Stress and Anxiety
Unchecked stress isn’t just emotional — it’s physical. Chronic anxiety can cause:
Elevated blood pressure
Weakened immune response
Muscle pain and fatigue
Gastrointestinal issues
Sleep disturbances
Left unaddressed, these symptoms compound — leading to burnout, depression, and even substance use. Early intervention matters.
7 Research-Backed Strategies to Manage Stress
Micro-breaks every 90 minutes
Your brain can’t run on empty. Even five-minute pauses help reset your nervous system.
Cognitive reframing
Learn to challenge distorted thoughts like “I’ll get fired if I mess up once.”
Boundary setting
Say “no” without guilt. Log off. Turn off notifications.
Breathing techniques
Deep belly breathing signals your brain it’s safe.
Movement breaks
Stretch. Walk. Move your body to move stress out.
Journaling
Offload your mental clutter on paper.
Talk therapy
Work with a trained professional to identify patterns and process emotions.
How Favor Mental Health Supports You
You don't have to figure it all out on your own. We offer:
Psychotherapy to treat anxiety, burnout, and job trauma
Mental health evaluations to uncover root causes and recommend tailored treatment
Stress and emotion regulation coaching
Medication management where clinically indicated
Workshops for professionals on resilience, regulation, and performance without self-betrayal
Your healing can begin without quitting your job — and if you do need a transition, we’ll walk with you through that, too.
When to Seek Professional Help
Get help if:
You’re losing sleep or experiencing panic attacks
You’ve started coping with alcohol, food, or isolation
You dread even thinking about work
Your performance is dropping despite more effort
You feel numb, hopeless, or stuck
These aren’t just “work problems.” They’re real mental health needs — and at Favor Mental Health, we take them seriously.
Related Blog Posts
You can’t pour from an empty cup. Refill. Reset. Reclaim your peace. Favor Mental Health is here to help you feel like yourself again — even in high-pressure careers.
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