Everyone I know suffers from at least minor forms of stress in the workplace. Stress can be extremely distracting, unhealthy and can take away from both your social and professional lives. It can make you act harshly to the people around you and cause unhappiness. A recent survey from the American Psychological Association found that one-third of employees express chronic stress related to work. Chronic stress has been associated with a large number of health issues from obesity to depression to the risk of a stroke or heart attack.

Another study by Harris Interactive for Everest College shows that 83 percent of American workers say they feel stressed out by their jobs, up from 73 percent a year ago. I believe that the economy and technology are to blame for the rise in workplace stress. We’ve had to work longer hours for the same or less pay and we have to constantly check emails and be connected to work even when we leave the office. People have a fear of missing out and workplace demands are increasing every year. Here are some tips on how to deal with workplace stress so that you can get your life together and not let is negatively affect you:

1. Identify what’s causing your stress

You need to recognize what’s making you feel more stressed before you know what to do to remedy it. When you’re overwhelmed at work, you may lose confidence and act the wrong way to the people around you. Common stress symptoms are stomach problems, high anxiety and fatigue. If you’re having trouble sleeping, then you’re probably up all night thinking about what you need to get done for work, which is a sign of stress. Pay close attention to your behavior, your habits and your emotions and you’ll be able to identify what’s causing you stress and do something about it.

2. Manage your time better

Being overly worked can make you feel very stressed out. By managing your time better, it can help you be more efficient and feel more under control. You should set goals that are realistic and not too many stretch ones. If your goals are too high, they might not be attainable and it may cause you a lot of stress trying to reach them. You should also make a priority list of tasks and rank them in order of priority and review it every single day to make sure that you’re making sure the right tasks get completed at the right time. Managing your time is your own responsibility and the better you get at it, the easier your life will become.

3. Exercise and eat healthy

Working out at a gym or going for a run can help you be less stressed. It gets your mind off of your job and helps relieve negative thoughts. It’s also good to stick with an exercise schedule so that you can have more balanced days, have something to look forward to and force yourself to stop working throughout the entire day. I know a lot of people who go to a gym during their lunch break for this reason. Eating healthy can make you feel better and prevent you from getting sick. If you stick to junk food, it can have a negative impact on you physically and psychologically.

4. Learn how to say “no”

The more work you take on, the more stressed out you’re going to be. It’s easy to want to take on more because we think that more is better as a society. The reality is that if you spread yourself too thin and take on too many projects, you won’t be able to give 100 percent to each one and the quality will be lacking which will hurt your career and cause even more stress. You should politely decline projects that won’t have an impact on your career success or aren’t required for your job. Here you can Learn How to Say No without looking bad.