Work-related stress affects a large number of people across the world. You’d be surprised to know that work-related stress tends to rank as a higher stressor than:
- The economy
- Family responsibilities
- Personal health concerns
According to a Forbes report, “overall employee stress levels have risen nearly 20% in three decades" because:
- The nature of work is changing
- Job security has declined with sudden layoffs
- Employees are expected to work long hours for less pay
The results of this environment include fear, uncertainty and stress resulting in emotional, mental, physical, social and economic distress. While stress at work is common, finding a low-stress job is fairly difficult.
Here are a few symptoms of work-related stress:
- Headaches
- High blood pressure
- Indigestion
- Insomnia
- Irritability
- Depression
- Short attention span
- Loss of appetite
- Procrastination
- Increased use of alcohol and drugs
- Poor job performance
These signs and symptoms are easy to recognize, but the effects that they create are less obvious as they develop over time.
Are you or someone you love going through any of these 5 stages of work-related stress?
- Alarm- The body prepares itself to deal with the stress you are going through such as wake-up calls or starting to forget tasks or deadlines.
- Resistance- Anti-inflammatory hormones are released by your body to relieve, but they are temporary responses.
- Recovery- If you are able to temporarily pull away from the stressor your body will begin to recover.
- Adaptation- If you do not act in time to recover, stress becomes chronic and takes control of your health.
- Exhaustion/ Burnout- With chronic stress, the body begins to get sick, nutrients are depleted, and you may require medical help.
Burnout can have very negative effects in all areas of your life. It’s best you understand the signals your body is giving you and start adopting effective coping strategies to reduce stress at your current job.
- Create A Pre-Work Ritual
Many people arrive to work already stressed- finishing morning chores, dodging traffic, skipping breakfast.
Start your day early with planning, good nutrition and a positive attitude. You might find the difference as you may be able to easily tackle work-related stress.
- Have Clear Expectations For The Day
If you don’t know exactly what is expected of you at work it might add to your stress.
It may help to have a talk with your manager. Take out time to go over expectations and discuss strategies for meeting them.
- Reduce Conflict With Colleagues
Conflict at work can be difficult to escape, so it’s a good idea to avoid it as much as you can.
Don’t gossip, avoid sharing your personal opinions on sensitive topics and steer clear of colorful office humor. If conflict finds you anyway, handle it appropriately.
- Plan Ahead To Stay Organized
Even if you’re a disorganized person, planning ahead can greatly decrease your stress at work.
Be organized with your time, desk and tasks. It’ll also help in avoiding the negative effects of clutter making you more efficient with your work.
- Create A Comfortable Work Environment
An uncomfortable chair, a disorganized desk, a low-ventilated area, loud noise can all add to your stress.
Do what you can to create a comfortable and soothing workspace.
- Avoid Multitasking
Multitasking contrary to popular belief doesn’t work for most people. There is a frazzled feeling that comes from splitting your focus.
Try chunking instead of multitasking to stay on top of your tasks.
- Take A Few Short Breaks
Being deeply involved in work does not mean you cannot take out 5 minutes for yourself.
Combat the effects of work stress by zoning it out for a few minutes. If your schedule allows for it, try taking short breaks for exercise, meditation or napping throughout the day.
- Stay Away From Perfectionism
Perfectionism is a trap. Try to always give your best but don’t strive for perfection as it is a big stressor.
Once you move away from perfectionism you may find that your results are better and you are less stressed at work.
- Listen To Music/ Podcast/ Book On The Way
You might be in a hurry to reach your work or go back home but you still have the kill the time of your commute.
Listening to your favorite music or podcast or book music can be an effective way to relieve stress before, during and after work.
Want to learn more about strategies for overcoming work-related stress? Check out our blogs related to signs and symptoms of work-related stress or register your profile and connect with one of our nurse wellness care navigators to learn more about dealing with burnout.
Disclaimer: The information provided in this blog or in any linked material is not intended and should not be considered a substitute for medical advice, diagnosis or treatment. For holistic health advice and consultation, visit My Well Self.
