Coping With Job Stress


Workplace stress, also known as job stress, is an undesirable and unavoidable aspect of modern life. According to a survey conducted by the Australian Psychological Society, almost 50% of working Australians experience workplace stress. Job stress can arise from a variety of sources, including long working hours, unreasonable job demands, lack of support, and poor working conditions, among others. Long-term exposure to workplace stress can lead to adverse health outcomes, such as anxiety, depression, and burnout. However, there are many effective strategies that individuals can use to cope with job stress and maintain their psychological wellbeing.

The Causes of Job Stress

There are several common sources of job stress that individuals may encounter in the workplace. One of the most significant factors is work overload, which occurs when employees have too many responsibilities and not enough time to complete them. This can lead to feelings of overwhelm and burnout. Another cause of job stress is poor relationships with colleagues or supervisors, which can lead to feelings of isolation and disengagement. Organizational changes, such as mergers, downsizing or restructuring, can also cause stress due to the uncertainty and instability they create. Lastly, interesting or meaningful work is an essential factor in job satisfaction, and when employees are required to perform monotonous or repetitive tasks, they may experience job dissatisfaction and stress.

The Effects of Job Stress

The effects of job stress can range from mild to severe and may vary depending on individual circumstances. A common outcome of job stress is physical symptoms, such as headaches, nausea, and fatigue. Prolonged exposure to job stress can lead to more severe outcomes, such as chronic diseases, heart attacks, and strokes. Mental health is also affected by workplace stress, and individuals may experience anxiety, depression, and burnout. Another significant effect of job stress is absenteeism, which is when employees miss work days due to sickness or other related reasons. Lastly, job stress can cause decreased work performance and productivity, which can negatively impact job satisfaction and the overall success of the organization.

Coping Strategies for Job Stress

There are many ways that individuals can cope with job stress, but it is essential to note that finding the right strategy often requires trial and error. Some effective coping strategies for job stress include:

1. Time Management

Effective time management is essential for reducing job stress. To ensure that employees are not overwhelmed, they can prioritize their tasks, delegate responsibilities and break larger projects into smaller goals. The Pomodoro technique is also an effective time management technique where an employee works intensely on a task for 25 minutes, then takes a five-minute break.

2. Exercise and Physical Activity

Physical activity can help reduce stress levels by releasing endorphins, which promote feelings of happiness and well-being. Exercise can also improve sleep quality, reduce anxiety levels and promote better physical health.

3. Relaxation Techniques

Relaxation techniques, such as deep breathing, meditation, and yoga, can be effective in reducing job stress. These techniques can help employees relax, recharge, and refocus their energy.

4. Support Networks

Having a supportive network of colleagues, friends and family can help individuals cope with job stress. Talking to someone about work-related issues can reduce feelings of isolation and promote feelings of support and validation.

5. Hobbies and Interests

Engaging in hobbies and interests outside of work can help individuals cope with job stress by providing an outlet for relaxation and creative expression. Choosing a hobby, such as gardening, painting or reading can help employees unwind and leave the stresses of work behind.

The Benefits of Coping with Job Stress

Coping with job stress is beneficial not only for an individual’s mental and physical health but also for their work performance and productivity. Individuals who manage their job stress effectively are more likely to remain engaged and motivated in their work, which can lead to better performance and job satisfaction. Coping with job stress can also promote teamwork and positive relationships with colleagues by fostering open communication and collaboration.


Job stress is an unavoidable aspect of modern life, and it affects many working Australians. However, taking the time to identify the causes of job stress and implementing effective coping strategies can have significant health and work benefits. There are many effective strategies that individuals can use to manage job stress effectively, including time management, exercise, relaxation techniques, support networks, and hobbies and interests outside of work. By taking proactive steps to manage job stress, individuals can enhance their psychological wellbeing, work satisfaction, and overall quality of life.


FAQ 1: What are the common causes of job stress?

There are various causes of job stress, including long working hours, a poor work-life balance, tight deadlines, excessive workload, poor relationships with colleagues, inadequate support, and job insecurity.

FAQ 2: How can I manage job stress?

There are several ways to manage job stress, such as practicing relaxation techniques, setting realistic goals, delegating tasks, prioritising your workload, seeking support from colleagues or mental health professionals, and maintaining a healthy work-life balance.

FAQ 3: How can I prevent job stress?

Preventing job stress involves identifying and addressing potential sources of stress before they become overwhelming. Strategies include setting achievable goals, maintaining a positive attitude, improving communication with colleagues and managers, taking regular breaks, and taking care of your physical, mental and emotional health.


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