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What is stress at work and how to prevent it?

Did you know that "stress at work” is the number one occupational health treatments? So what can we do to control it?

In a couple of studies made by a University in China, they found that the common signs of Job Stress are: Headache, Sleep Disturbances, Difficulty focusing, Short temper, Upset stomach, Job Dissatisfaction and Low Morale. So that answers a few questions of why some employees ask for painkillers or medicine. In the same study they found the next sever diseases were targeted from stress: Cardiovascular Disease, Musculoskeletal Disorders, Psychological Disorders, Workplace Injury, Suicide, Cancer, Ulcers, and Impaired Immune Function.

  So how can we prevent and solve job stress? There are several investigations related but I will list the ones I believe are the best, so you can prevent it or relief whenever you are stressed. The first step is to recognize the stress warning signs (mentioned above).


Once you identify the problem you need to treat it; this can be done by:

- Moving: like exercise, yoga, and aerobics.

- Talking to an attentive listener: since the face and heart are wired together in the brain, talking face to face with a relaxed and balanced listener can help calm your nervous system and relieve stress.

- Getting enough sleep: when you're well-rested, it's much easier to keep your emotional balance, a key factor in coping with job and workplace stress.

- Breathing: It sounds so simple, but we rarely make time in our day to just breathe. Close your eyes and focus on your breathing. Breathe in through your nose for a count of three and out through your mouth for a count of five. Do this 5 times and see how you feel.

Another way to reduce the Job stress is by prioritizing and organizing your daily work, this is called Time management; try to create a schedule agenda where all your tasks are organized by importance, urgency and deadlines. Also add regular breaks, remember that not all the day is made for working.


  Improving your emotional intelligence, is also a way to go. Emotional intelligence is the ability to manage and use your emotions in positive and constructive ways. IEI is about communicating with others in ways that draw people to you, overcome differences, repair wounded feelings, and defuse tension and stress. This help your: Self Awareness, Self Management, Social Awareness and Relationship Management.  


Try to think positively about your work, avoid negative-thinking co-workers, and pat yourself on the back about small accomplishments, even if no one else does.

Now with the mentioned tips, you could start preventing or fighting the stress at work, once you feel the first signs.  

Adrián G.

Adrián has a degree in Psychology with Emphasis on Human Resources - Organizational Development; he likes playing the guitar, guitar bass, drums, listening to different types of music (Rock, Jazz, Blues Rock and Alternative Rock). He also loves soccer and his favorite team is Chelsea, FC. England. He has an experimented eye from the HR and psychology point of view which you might find interesting.