In a highly competitive environment, people are increasingly desperate to achieve big goals in a very short time. But when things don’t go as planned, they often find themselves struggling with anxiety, depression, and other psychological challenges. As the world changes rapidly, workplaces are also becoming more toxic due to unethical competition and the constant urge to outshine colleagues. This causes stress to build up quietly until it becomes overwhelming.
Unfortunately, many people start taking medication without
consulting a psychiatrist, psychologist, or any qualified professional
authorised to prescribe it. It is strongly recommended to avoid taking any
medicine without proper professional guidance. Instead, you can consider work
stress therapy, which provides a safe space to explore this pressure,
understand your triggers, and restore peace, clarity, and confidence in your
professional life.
1. Cognitive Behavioural Therapy (CBT)
One of the most effective evidence-based therapies to
overcome work stress.
How it works:
- Identify negative thoughts like “I’m not good enough.”
- Train your mind to shift towards “I am capable and can handle this one step at a time.”
- Builds coping skills, restructures thoughts, and improves problem-solving.
Who it helps:
Employees are struggling with burnout, overthinking, anxiety,
and performance pressure.
2. Mindfulness-Based Stress Reduction (MBSR)
A blend of mindfulness, meditation, and breathing
techniques.
Benefits:
- Keeps you calm
- Reduces overthinking
- Boosts focus and emotional balance
Advantages:
- Reduces anxiety
- Enhances concentration
- Improves emotional regulation
3. Acceptance & Commitment Therapy (ACT)
Helps you deal with workplace stress by:
- Accepting uncomfortable emotions
- Detaching from stressful thoughts
- Committing to healthy actions
Highly effective for people stuck in toxic or unpredictable
workplaces.
4. Solution-Focused Brief Therapy (SFBT)
A short, result-oriented therapy focused on solutions, not
problems.
Example question:
“What would your workday look like if your stress decreased
by 20%?”
Best suited for:
- Fast-paced job roles
- People wanting quick emotional relief
5. Workplace Counselling / Employee Assistance Programs
(EAP)
Many companies offer free, confidential counselling.
Helps with:
- Conflicts with managers
- Toxic colleagues
- Workload stress
- Career confusion
6. Breathing Therapy & Relaxation Training
Simple yet powerful techniques:
- 4-7-8 breathing
- Box breathing
- Progressive muscle relaxation
Helpful for:
Instant stress relief
- Reducing anxiety during meetings or presentations
7. Behavioural Activation
- Reduces burnout by increasing positive, meaningful activities.
- Breaks the cycle of fatigue, demotivation, and avoidance.
8. Psychodynamic / Psychoanalytic Therapy
Useful when work stress stems from deeper emotional
patterns, such as:
- Childhood conditioning
- Low self-esteem
- Perfectionism
- People-pleasing tendencies
Helps uncover emotional triggers behind workplace stress.
9. Coaching-Based Interventions
Not clinical therapy, but extremely helpful for work stress:
- Time-management coaching
- Productivity coaching
- Boundary-setting support
- Communication skills training
10. Group Therapy
- Sharing experiences with others facing workplace stress helps:
- Reduce loneliness
- Build coping skills
- Gain insights from professional guidance
Bonus: Holistic Therapies Popular in India
Many Indians prefer combining therapy with mind-body
practices:
- Yoga Therapy
- Improves focus, lowers cortisol, and enhances mood.
- Ayurvedic Mind-Body Practices
- Ashwagandha, Brahmi, Shirodhara, and dietary balancing for stress management.
- Meditation Therapy
- Vipassana, Om chanting, and guided visualisation for deep relaxation.
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