Did you know that a full-time job from the age of 20 to 65 means spending more than 93,000 hours working? If you don’t know how to deal with stress at work, that’s a lot of unhappy hours. And job stress can extend beyond your workday, too. However, it is possible to manage the stress of your job so that it does not take over your life. You just need a plan.

Create a DIY work stress relief plan. In a 12-step program for work stress, this is where I would stand up and say, “Hi, I’m a workaholic.” Or at least one in recovery. I would go to bed worried about work, dream about it, and wake up stressed again. I gave it every ounce of my effort, developed a myriad of stress-related ailments, and collapsed on my days off.

So, I’m here to tell you that it’s not worth it. If your business starts to go under, as many of mine have, your investment of blood, sweat, and tears will mean very little. Instead, if you create a plan to deal with your stress at work today, it can also help you deal with occupational hazards that could arise tomorrow.

1. Recognize that being stressed at work is not the same as doing a good job. You may think that your boss has to see you stressed to understand how hard you work. But letting the stress of work get to you actually prevents you from doing your best. Your mind will be sharper and you will get more done with a good night’s sleep.

Organize the end of each work day to be ready for the next, and you will feel more secure when you return home. Get some exercise to relieve tension or do some enjoyable activity to refresh your mind. Turn off your phone, skip your work email, and get your evenings back. Clear your mind before bed and start fresh tomorrow.

2. Assess where your stress is coming from. Is it the work itself? Are you confused or do you feel in over your head? If so, a good boss would rather you ask for clarification than do the wrong thing. Ask if additional training is available or take classes to improve your understanding. The more you know, the less likely you are to feel overwhelmed.

Look at all other sources of job stress in the same way. It could be your coworkers, your work schedule, or a non-stop pace. Dealing with each stressor individually is much more effective than trying to tackle them together.

3. Stop gossiping. Gossip in the workplace is a parasite. It needs to feed constantly, and it only leaves bad feelings wherever it goes. At first, you may have just wanted to belong. But if gossips are talking about everyone else, before long you’ll start worrying about what they say about you. You’ll stress over who might want your job, or anything else someone might do to sabotage your career.

When you distance yourself from workplace gossip, a great deal of stress at work will magically disappear.

4. You are not responsible for other people’s problems. Are you the person your coworkers and subordinates turn to for support? It’s nice to feel needed, until you feel overwhelmed by your personal problems. A great boss once reminded me that camp counselor was not in my job description. It was a valuable lesson that helped me lose a lot of stress at work and probably helped other people learn to cope on their own.

5. If the job isn’t right for you, admit it and consider a change. Sometimes what was once a great job isn’t so great anymore. Maybe the job itself has changed, or the people you valued are gone. Or maybe you knew it from day one.

Keep doing the best job you can, because you owe it to them and to yourself. But start planning an exit strategy from a position of strength. Studies have shown that a lot of work stress occurs when we have little control. Taking control of your future and moving to a job that’s a better fit can make a significant change in how you feel, so you’ll have to deal with much less stress at work.

What is your biggest stress at work? Tell us in the comments and don’t forget to share us on social networks. We love hearing from you.