Work Stress
Stress at work is of significant concern. It is causing great problems with our health both physically and emotionally. In fact, APA’s annual Stress in America survey has consistently found that work is cited as a significant source of stress by a majority of Americans. I was one of those people. I am convinced that the stress of my high pressure job in my 20s led to the start of my serious health issues. Unfortunately, similar work stress stories are all too common. Finding a low-stress job may be difficult or impossible for many people. There are steps you can take to manage your stress at work.
Causes of Work Stress
Low wages and salaries
Not enough support
Too many hours working with little to no breaks
Taking work home and never being off
Few opportunities for growth or advancement.
Job dissatisfaction
Lack of job growth
Conflict with colleagues and comparison
Physical toll on the body
Effects of Work Stress
When stress persists, it can take a toll on your health and well-being.
Physical health issues such as headache, stomachache, sleep disturbances, short temper and difficulty concentrating.
Mental health issues such as anxiety, insomnia, eating disorders, depression, anger
Negative coping mechanisms such as overeating, underrating, eating unhealthy foods, smoking cigarettes or abusing drugs and alcohol, abuse of partner, abuse of colleagues.
Managing Work Stress
Identify the cause of your work stress. Think about your work experience and track your thoughts and feelings and what is driving your feelings. Talk with someone or write it down.
Do you like your job? Once you identify your work causes, maybe you will discover you don’t even like what you are doing. This is a good opportunity to explore new career options. Chat with a career or health coach about options.
Get some support. Accepting help from trusted friends and family members can improve your ability to manage stress. You may want to talk to a psychologist or health coach, who can help you better manage stress and change unhealthy behavior.
Talk with your supervisor. Once you understand the triggers to your stress and dissatisfaction with work, set up a meeting with your supervisor. This shouldn’t be a list of complaints, but rather an open conversation about your needs, wants, and goals. According to the Mayo Clinic, job satisfaction is linked to employee productivity, so your boss most definitely wants you happy!
Make healthy choices. There is a link between healthy living habits and stress. Instead of attempting to fight stress with fast food or alcohol, do your best to make healthy choices when you feel the tension rise. Drink a morning smoothie. Take a walk at lunch. Keep up with social activities. Choose healthy food options at 3pm.
Sleep. Getting enough good-quality sleep is also important for effective stress management. Build healthy sleep habits by with a sleep routine.
Take that vacation. 80% of people do not take paid vacations. Whether you feel guilty taking it or just forget, it is essential to take time off to relax and rewind. When you come back to work you will feel reinvigorated and ready to perform at your best.
Set up a good morning routine. Start your day off right with a note in your gratitude journal, a prayer, or a 10 minute mediation followed by a healthy shake or green juice. This will set your day off in a positive direction for which other parts will follow suit.
Be Clear on Requirements. If you don’t know exactly what’s expected of you, you may find yourself much more stressed than necessary. Be clear on your job requirements and don’t take on more than you need to.
Avoid Conflict. Although it is essential to have a good rapport and cooperation with colleagues, you don’t have to be best friends either. Avoid petty water cooler gossip, sharing too much personal information, and getting involved in office romance. Keep your life as separate as possible. Avoid people that add drama and tension to the workplace.
Take a deep breath when feeling overwhelmed. Stop. Breath. Walk. Let time be your friend when you are feeling overwhelmed. The moment will pass. Make a list of priorities and cross them off one at a time.
Create a comfortable environment. Ensure you have a comfortable work set up from the chair to being able to read the computer screen. Even things like noise, clutter, and temperature can add to discomfort and low grade stress. Stay organized and on top of ensuring your environment brings you peace.
Walk throughout the day. Sitting throughout the day is not good on your health and can create stress in the body and mind. Make it a priority to take mini breaks throughout the day that may include walking to the copy machine, walking to a co-worker instead of texting, taking a walk at lunch, or just getting up and stretching.
Turn it off. Living in a digital world has its advantageous but being available 24/7 can take its toll. Set some digital boundaries once you leave the office and let your colleagues know them. Most importantly, stick to them. No email after 7pm? Stick to it.
Balance. Make a plan to keep your priorities at work and home balanced. If you are balanced in all areas of your life, your work life will flow synchronously.
Next Steps
If you don’t like your career or job, contact me to help you discover something else that will be less stressful and more rewarding.
If you like your career or job, and are over stressed, take the above steps to get you through the day on a healthier, more balanced and less stressful note.
