Managing Workplace Stress: Evidence-Based Strategies

Workplace stress has reached epidemic levels. The WHO now recognizes burnout as an occupational phenomenon. But there are evidence-based strategies that actually work.

The Science of Stress

Not all stress is harmful. Eustress (positive stress) can enhance performance and motivation. The problem is chronic distress — ongoing stress without adequate recovery.

When stress becomes chronic, it affects:

• Cognitive function and decision-making
• Physical health (immune system, cardiovascular)
• Emotional regulation
• Relationships at work and home

Evidence-Based Strategies

1. Micro-Recovery Breaks

Research shows that short breaks (even 5-10 minutes) throughout the day are more effective than long breaks less frequently. Try:

• Brief walks outside
• Box breathing exercises
• Progressive muscle relaxation

2. Psychological Detachment

The ability to mentally "switch off" from work during non-work time is crucial. Set boundaries: no email after hours, dedicated device-free time.

3. Social Support

Connection with colleagues is protective. Even brief positive interactions buffer against stress.