How to Nerf Work Stress Before It Levels You
Work stress is a shared experience, a common thread that binds us all, regardless of our industry or job title. It’s a relentless companion, following us to our desks, our meetings, and even home after hours. You’re not alone in this. We all face it in one form or another.
For me, stress often showed up during days with a high call volume. It wasn’t just the pace of back-to-back requests. It was the anxiety that came with knowing I’d have to talk to people nonstop all day. By the end, the exhaustion wasn’t about one particular call but the weight of constant interaction without space to breathe. Over time, I’ve learned that the goal isn’t to eliminate stress altogether because that’s not realistic. The goal is to nerf stress, so it doesn’t end up managing me.
nerf [nərf] verb : (of a video game developer) reduce the power of (a character, weapon, etc.) in a new installment or update of a video game.
Of course, stress looks different for everyone. For some, it’s the pressure of tight deadlines or never-ending meetings. For others, it’s customer demands, unclear expectations, or the feeling that the workday never really ends. Whatever form it takes, the key is noticing how it shows up for you and finding strategies that fit your situation.
Recognizing Work Stress Before It Escalates
Stress doesn’t always announce its presence. It often starts as a whisper. If you find yourself more irritable, struggling to focus on tasks that used to be a breeze, or carrying tension in your shoulders long after the workday ends, these are signs you shouldn’t ignore. Recognizing these signs early puts you in the driver’s seat of your mental health.
Unchecked stress can snowball into burnout, where even the simplest work feels impossible. It can spill into your sleep, your relationships, and your confidence. The earlier you recognize the signs, the quicker you can take steps to protect your mental health.
Rethinking How We View Stress
Not all stress is created equal. A short burst of stress, like meeting a deadline or delivering a presentation, can push us to focus and perform at a higher level. That’s different from the kind of ongoing, chronic stress that comes from never disconnecting or always saying yes to one more task. By reframing stress as a motivator, we can take control of it and use it to our advantage.
Somewhere along the way, our culture started glorifying busyness. Long hours and constant availability became badges of honor. But the truth is, being busy isn’t the same as being productive. Shifting our mindset here is part of managing stress. It’s okay to value rest just as much as results.
Practical Ways to Manage Stress
Here are a few strategies that have worked for me and might work for you, too:
Build in Micro-Breaks: Even a five-minute pause between meetings can reset your energy. Stretch, step outside, or breathe without a screen in front of you. Small pauses add up.
Set Clear Boundaries: Decide when your workday ends and actually honor it. Turning off notifications after hours helps send a signal to both your mind and your team that you need time to recharge.
Organize Your Priorities Daily: Start each day by identifying your top three tasks. Everything else is a bonus. This keeps you from being overwhelmed by an endless list and gives you small wins to carry momentum.
Lean on Movement: You don’t need a complete workout to feel better. A quick walk at lunch or some light stretching during the day can release tension and clear your head.
Talk It Out: One of the most effective ways to manage stress is to share it. Whether it’s with a trusted coworker, a friend, or a mentor, voicing your concerns can help you process them instead of carrying the weight alone. Remember, you’re not alone in this journey.
Practice a Quick Reset Ritual: Find one small action that helps you reset, like listening to a song, jotting down thoughts, or making a cup of tea. Use it as a signal to shift gears when you feel overwhelmed.
Supporting Each Other in the Workplace
Stress doesn’t just live with individuals. It lives in teams. The culture around us shapes how much support we feel. A workplace where people check in on each other, respect boundaries, and share resources makes managing stress easier for everyone. You don’t have to overhaul an organization to make an impact. Even small gestures, like asking a coworker how they’re really doing, can shift the environment.
Choosing How We Respond
Stress will always find its way into our lives. The difference is whether we let it take over or decide how to respond. By noticing the signs early, rethinking how we view stress, and practicing simple strategies, we can nerf its power and keep it from leveling us.
In the coming weeks, I encourage you to try just one of these strategies. See how it feels. Managing work stress isn’t about perfection. It’s about building habits that give you back a sense of control, no matter what environment you’re in.
