Stress management advice for the workplace

 

Stress management advice for the workplace

Stress at work can become overwhelming, but it doesn't have to. Resolve your triggers, maintain perspective, and recognise when to get assistance.

By Sarah Legg 06/01/2023

Although your job is probably a source of worry for you, you are not helpless against the impacts of workplace stress. Your professional and personal lives can both benefit from finding effective ways to manage job stress. I can assist you take the lead.

Determine your personal stressors

Your personality, life experiences, and other distinctive qualities all have an impact on how you react to and handle stress. Even while certain situations and events may be upsetting to your co-workers, they may not disturb you at all. It's also possible that you are especially sensitive to pressures that don't seem to trouble other people.

Determine your stress triggers to begin managing your work stress.

Keep a journal of the circumstances, happenings, and persons who make you feel bad physically, mentally, or emotionally for a week or two. Include a succinct explanation of each circumstance, addressing issues like: 

• Where were you?
• Who participated?
• How did you react?
• How were you feeling?

Review your stress inventory after that 

Stress might have obvious causes, such as the possibility of losing your job, worry about the future, or challenges with a certain project. It's possible that you don't feel like you have decision-making authority at work or that your expectations are unclear. You might also pick up on more covert but enduring stressors, including a protracted commute or an uncomfortable work environment. You can also be stressed out because you juggle job and personal and family obligations while working from home. Your stress may be increased by utilising new communication technologies or working in strange places.

Tackle your stress triggers

Once you've identified your stress triggers, consider each situation or event and look for ways to resolve it.

Suppose, for instance, that you're behind at work because you have to pick up your son from school. You might check with other parents or neighbours about an after-school carpool. Or you might begin work earlier, shorten your lunch hour or take work home to catch up in the evening.

Often, the best way to cope with stress is to find a way to change the circumstances that are causing it.

Address your stressors

Consider each situation or occurrence and seek solutions once you've discovered your stress triggers.

Consider, for instance,  the scenario when you have to pick up your son from school and you are running late for work. You may enquire about an after-school carpool with other parents or your neighbours. Alternately, you might start working earlier, cut short your lunch break, or bring work home to finish it later in the day.

Finding a strategy to alter the situations that are creating the stress is frequently the greatest way to handle it.

Improve your time-management abilities

Enhancing time management abilities can be beneficial in addition to treating specific stress factors, particularly if you frequently feel pressured or overloaded at work. For instance:

Set attainable objectives. Set reasonable goals and deadlines in collaboration with your co-workers and supervisors. Make necessary goal adjustments based on regular progress reports.

Establish a priority list. Make a list of tasks and prioritise them in that order. Check your master list often during the day and complete things according to importance. If you don't have time to complete a task, say no.

Conserve your time. Set aside time to work on a project that is particularly important or challenging without interruptions. Additionally, divide big jobs into smaller steps.

Remain objective. You could feel as though your job is taking over your life when it's stressful. to remain objective

• Go on a break. Utilise breaks during the workday. Even a brief period of alone time during a hectic job can be reviving. Also, whenever you can, take time off, whether it's a two-week vacation or a rare long weekend. You'll have more energy when you get back to work if you take some time to unwind.

• Take some “Me” time.   Make time for enjoyable things, such as reading, getting together with friends, or engaging in a hobby, in order to avoid burnout. Consider journaling.

• Ensure your own wellbeing. Be diligent in looking after your health. Get plenty of rest, engage in regular physical activity, and maintain a balanced diet. Try deep breathing, yoga, meditation, mindfulness, and other relaxation techniques. Get outside for some fresh air and natural vitamin D.

• Get additional perspectives. Discuss the problems you're having at work and your feelings with dependable family members, friends, or co-workers.

• Decide on limits. Try to take baby efforts towards creating boundaries between work and your personal life, such as refraining from checking email on the weekends or in the evenings, closing your computer after work, or adhering to a defined work schedule. Additionally, schedule times when you won't use your phone or computer, such as when you won't check your social media, emails, or texts.

Know when to ask for assistance

Consult a mental health professional, either independently or through an employee support programme provided by your employer, if none of the aforementioned measures help to reduce your symptoms of job stress or burnout. Counselling can help you find work-related stress management tactics.