How to Stay Focused at Work: 10 Stress Management Tips

Stress can sometimes creep up on us in our day-to-day lives and affect how we think, feel, and perform in the workplace. In fact, studies show that 83% of workers in the U.S. report feeling stressed at their jobs — so if you’re feeling stressed, know you’re not alone.

Managing life stressors can support our mental health, improve productivity at work, and reduce the risk of workplace conflict, injuries, and accidents. Let’s identify some common stressors that can affect our job performance, and helpful stress management tips to improve your work experience. 

Common life stressors that can affect work

When you’re often on the go at work, you may not immediately realize what’s upsetting you or how it’s affecting your mind and body. 

Here are some examples of stressors that can affect a person’s ability to perform on the job and that can even result in work accidents and injuries, depending on your work setting:

• Lack of sleep 
• Loss of a loved one
• Divorce or separation
• Health ailments
• Financial obligations
• Prolonged periods of work stress 
• Buying, renting, or selling a home
• Caring for a family member
• Legal challenges 

How to manage stress at work

Identifying a few stress management tips that work for you is essential to your well-being in today’s fast-paced workplaces. Below are some suggestions for how to get started: 

1. Identify stress triggers 
   Think about what major stressors you’re currently experiencing. Ask yourself: What is making me anxious, frustrated, or tense? Am I having trouble going to sleep or staying focused at work? Slowing down and noticing what’s causing your stress is an important first step toward lowering it. 
2. Reframe negative thoughts
   The thoughts you have and what you tell yourself about a situation play a huge role in how you feel and what you do. Slow down and identify a negative thought you’ve been having. Then ask yourself these questions:
   • What’s the impact of this thought? 
   • What’s still within my control that I can focus on? 
   • What’s a more helpful, balanced thought? 

   Remember, your thoughts are not facts. You don’t have to believe everything you think. 

3. Create a pre-work ritual
   It’s common to find yourself scrambling to get things done before heading off to work. Or maybe there are days you wake up feeling the pressure of looming work demands. Kickstart your day by writing a to-do list, nourishing your body with a healthy meal, or exercising.
4. Choose single-tasking instead of multitasking
   We often think juggling various tasks at once is key to staying productive. But single-tasking can be a more effective way to get work done. Not only does it help to reduce stress, but it also allows our brains to concentrate on one thing at a time without quickly shifting focus. The next time you feel inclined to multitask at work, write out what’s most important to complete, and focus on this task before moving on to something else. 

5. Get involved in team-building activities
   Joining colleagues in group activities can be an effective stress reliever. Consider participating in activities like meeting icebreakers, volunteering at a local community center, or completing a mindfulness exercise with others during a lunch break. 
6. Stay active
   Adding movement to our day can help us better manage our stress and improve our sleep quality. Set a timer to remind yourself to take small breaks and consider going for a walk with a teammate during your lunch break.
7. Develop healthy sleeping habits
   Prioritizing your sleep routine will help you feel more alert and focused at work. Start by creating a regular sleep schedule where you aim to go to bed around the same time every day. Consider limiting your screen time and setting your room temperature to a comfortable level before the lights go out.
8. Disconnect from work at the end of the day
   After a long day, taking the time to decompress can help recharge your mental batteries. Consider not checking your work phone or emails, and give yourself however long you need to unwind and relax when you get home. 
9. Talk to your manager or supervisor
   While it may be tough to talk about what’s stressing you, opening up to your manager or supervisor may get you closer to feeling supported and having your needs met. Be clear about any challenges you’re experiencing and share what accommodations or adjustments may be helpful. For example, if you’re having trouble concentrating, request a more flexible schedule or a move to a quieter work area. 

10. Connect with a mental health expert 
    Consider speaking to a mental health coach or therapist about what you’re going through. A professional can offer a safe, nonjudgmental space to share your feelings, as well as helpful tools to better manage stress and anxiety at work. 

    People often wonder how to be more productive at work, and it starts with caring for yourself. By making small changes, you can feel more in control of your mental health and show up at work in productive ways.