Emotional Stress
June 20, 2023

Feeling Burnt Out? 5 Tips To Deal With Workplace Stress in Hong Kong

a pug wrapped in a brown blanket looking exhausted

Hong Kong is known for its fast-paced and competitive work environment. While it may offer many opportunities, it can also come with its share of stress. Workplace stress can lead to burnout, a state of emotional, physical, and mental exhaustion caused by prolonged stress. Burnout can affect your health, work performance, and personal life. 

This blog discusses what you need to know about stress in Hong Kong and five tips to help you deal with workplace stress in Hong Kong.

Stress in Hong Kong: What You Need To Know

Hong Kong is known for its highly competitive and fast-paced work environment, which can often lead to high levels of workplace stress. Factors contributing to this stress include long working hours, job insecurity, high expectations, and a culture of competition. In addition, the city's high cost of living and limited living space can also add to the pressure of maintaining a successful career. 

Long Working Hours in Hong Kong

Hong Kong is notorious for its long working hours, which can contribute significantly to workplace stress. According to Global Datathe average workweek in Hong Kong is around 50 hours, with many employees working even longer hours to keep up with the demands of their jobs. These extended work hours can lead to fatigue, burnout, and physical and mental health issues. Prolonged exposure to workplace stress can also significantly impact employees' personal lives, leading to strained relationships and decreased quality of life.

5 Tips to Help You Combat Stress in the Workplace

Here are some tips to help you manage and combat stress in the workplace in Hong Kong.

1. Practice Self-Care

Practising self-care is essential for managing workplace stress in Hong Kong. Setting aside time for activities you enjoy, such as exercise, hobbies, or meditation, is crucial. In addition, taking breaks throughout the day, ensuring you get enough sleep, and eating a healthy diet can help reduce stress levels. Regular physical activity, such as yoga or a brisk walk, can also help reduce stress and improve overall physical and mental well-being.

2. Set Boundaries

Setting boundaries is crucial to prevent overworking and burnout. Learn to say no to requests outside your scope of work or capacity. Communicate your limits and priorities with your colleagues and supervisor. Additionally, take regular breaks throughout the workday, and avoid checking work-related emails or messages outside of working hours.

3. Seek Support

Talking to someone you trust about work-related stress can help you cope. It can be a friend, family member, or mental health professional. In Hong Kong, many companies offer Employee Assistance Programs that provide confidential counselling and support to employees facing personal or work-related challenges.

4. Time Management

Effective time management can reduce stress levels by allowing you to prioritise your workload and manage your time efficiently. Use tools like to-do lists, calendars, and reminders to keep track of deadlines and allocate time for each task. Taking breaks throughout the day is also important to recharge and prevent burnout.

5. Chiropractic Care

Chiropractic care can be an effective way to manage stress in the workplace by addressing the physical symptoms of stress and promoting relaxation and overall wellness. It's important to consult with a chiropractor to determine the best care plan for your individual needs.

Chiropractic care can help with stress in the workplace in a number of ways:

  • Reduce muscle tension: Chiropractic care can help release muscle tension, which can be a common physical symptom of stress. When your muscles are tense, it can lead to pain, discomfort, and stiffness, all of which can exacerbate stress levels. By adjusting your spine and releasing muscle tension, chiropractors can help reduce these symptoms and promote relaxation.
  • Improve posture: Poor posture can also contribute to stress in the workplace. Slouching and hunching over a desk can strain your neck and back muscles, leading to discomfort and pain. Chiropractic adjustments can help correct posture by aligning the spine and reducing muscle pressure.
  • Boost immune system function: Stress can weaken the immune system, making you more susceptible to illness and infection. Chiropractic care can help to improve immune system function by removing interference from the nervous system. When your nervous system functions optimally, your body is better equipped to fight illness and infection.
  • Provide relaxation techniques: Chiropractors may also offer relaxation techniques, such as deep breathing and meditation, which can help to reduce stress levels and promote overall wellness.

Improve Your Physical & Mental Well-Being with Chiropractic Care

Workplace stress can significantly affect your physical and mental health, but there are several ways to combat it. You can effectively manage workplace stress by incorporating self-care practices, setting boundaries, and seeking support from trusted sources. In addition, chiropractic care is a holistic approach to healthcare that can also help reduce stress and improve overall physical and mental well-being.


1. Lee, J. (2020). Stress in Hong Kong: What You Need to Know. Retrieved from https://www.workherway.com/stress-in-hong-kong/ 

2. Global Data. (2020). Hong Kong: Average Working Hours per Week. Retrieved from https://www.globaldata.com/hong-kong-working-hours-per-week/ 

3. Yeung, S. (2020). 5 Tips to Help You Combat Stress in the Workplace. Retrieved from https://www.hkcecchiropractic.com/5-tips-to-combat-stress-in-the-workplace/ 

4. Hong Kong Chiropractic & Exercise Center. (2020). Improve Your Physical & Mental Well-Being with Chiropractic Care. Retrieved from https://www.hkcecchiropractic.com/improve-your-physical-mental-well-being-with-chiropractic-care/

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