Job stress often is caused by:

• Job insecurity (downsizing, co-worker terminations)
• Lack of creativity and flexibility in your position
• Deadline pressures
• Excessive workloads
• A workplace change (e.g., department restructuring, office relocation)
• A leaner workforce and limited resources
• Stressed co-workers and bosses
• Intimidating technology
• Information overload

• Take occasional breaks. Listen to your body. If you feel tired, nervous, tense or have achy muscles, take a break. Step away from your work for a few minutes, or practice relaxation techniques to recharge your mind and body. Do not work through lunch; take a real break.
• Take breaks between meetings. Try not to schedule too many meetings back to back.
• Practice yoga and stretching exercises. These can relieve tension, make your body more limber and flexible, and produce an overall calming effect.
• Create an exercise routine. Use your lunch break to work out or go for a brisk walk, or exercise before or after work. Exercise has been proven to work off stress by burning off excess adrenaline and relieving tension.
• Practice breathing exercises. Drawing slow, deep breaths from the diaphragm promotes a more efficient exchange of oxygen and carbon dioxide than chest or shoulder breathing. Exhale slowly and evenly. If you are highly stressed, try this while lying on your back.
• Practice progressive muscle-relaxation techniques. These involve systematically tensing, relaxing and visualizing each major muscle group. For example, make a fist, and hold it tight for at least five seconds. Feel the tension in your hand and arm. Finally, relax your hand, and visualize the tension escaping your body. Do the same with your other hand, your neck, your face, limbs, etc.
• Try meditation. By sitting in a comfortable, quiet environment, closing your eyes and freeing your mind from its many concerns for even a few minutes each day, you can learn to achieve relaxation quickly.
• Attempt imagery techniques. Try concentrating on an image that symbolizes your stress, such as a giant ball that slowly begins to shrink; you also can let your mind go blank. Try the infinity exercise: draw and continue to trace the infinity sign slowly without losing eye contact. Alternate drawing hands, then trace the sign with both hands. Draw the sign in the air with your fingertips if you do not have pen and paper. This exercise stimulates peripheral vision and produces a calming effect.
• Ergonomically improve your workspace. A more supportive, comfortable chair, desk and computer accessories may reduce physical stress.
• Socialize with co-workers. Do not be an island; strike up interesting conversations with fellow employees to release tension.
• Take advantage of paid days off. Consider spreading your days off over several weeks instead of taking them all at once.
• Minimize taking work home. Enjoy your time away from work, and use it to recharge yourself. Teach yourself to be efficient at work so that you can enjoy your time at home.
• Get involved with hobbies. Join a work-sponsored sports team. Take an art class. Stay active with your children's sports and activities.
• Learn to laugh more at life. Try to find humor in negative outcomes. Relieve tension by laughing at your mistakes and faults and working to improve them.
• Consider counselling. Talk therapy with a professional can release pent-up anxiety and prove to be an effective outlet for discharging unhealthy stress.

Remember that stress affects not only job performance but also career satisfaction. Be aware of the consequences stress is imposing on your life, and make a commitment to reduce your stress level.