Workplace Stress
Nowadays, workplace stress is more common than ever. With the uncertain economic situation, people are under constant stress worrying about whether they will still have a job next week and die to all of the downsizing, just trying to keep up with increased workloads can be extremely stressful. We bring the stress from home to work with us and more stress is waiting for us when we get there. Excessive stress in the workplace and in our lives in general affects productivity at work and also affects our health. It is imperative that we do everything we can to keep stress at a manageable level.
Often when workplace stress has gotten out of hand, people will start to feel overwhelmed; they become irritable and may start to withdraw from others. Their work starts to suffer and they start to not enjoy their work at all anymore. It may start to feel like their work is not rewarding at all and everything about it is seen in a negative light. Along with poor job performance and satisfaction, excessive workplace stress can lead to many different physical, emotional and mental health issues.
Some signs of excessive workplace stress to watch out for:
• Anxious, irritated or depressed feelings
• Loss of interest in your work
• Poor memory and problems concentrating
• Sleep disturbances – sleeping too much or having trouble sleeping
• Persistent fatigue
• Withdrawal from family and friends
• Excessive use of drugs, alcohol or tobacco
• Headaches or dizziness
• Muscle or joint pain
• High blood pressure
• Chest pains
If you are experiencing high levels of workplace stress it is important to learn coping methods to deal with your stress. This will not only save your health, but will have an impact on your work performance and even on those around you, including your coworkers.
Some general causes of excessive workplace stress are:
• Fear of job loss or layoffs due to the uncertain economy
• Increased workloads due to budget cuts and downsizing
• Reduced job satisfaction from increased pressures to meet higher expectations
• Picking up on the stress of others at work
There are several different things you can do to reduce workplace and overall stress levels. They fall into 3 general categories – self-care, time management and managing outside influences.
Self Care
When workplace stress is starting to affect your ability to function at work, take care of yourself, or is seeping into your family and personal life, it’s time to do something about it. By taking care of yourself, you will ensure that you are resilient enough to take the abuse that stress inflicts on your health and well-being.
One of the most important things you can do to manage stress is to take time to exercise every day. Your body needs a physical outlet for the energy and chemicals that are released by stress. By taking just 30 minutes a day to walk, run, swim, do aerobics or weight lifting, you will be able to rid your body of the excess toxins left behind by stressful events. Any activity that increases the heart rate and works up a sweat is great for this. It will also clear your mind and help you sleep as well.
Nutrition is very important when dealing with stress. Your body’s defences will be compromised by the effects of stress, so making sure you are getting the proper nutrients each day is essential. Overeating can be a problem for many people as well. Many people eat for comfort so when they are stressed they really overdo it. Eating small, nutritios meals several times a day will keep your blood sugar even and will give you the energy to get through the day.
Meditation or yoga can do wonders for stress. The deep breathing and clearing your mind work to address the physical and emotional aspect of stress. Look for local classes to get started, or pick up one of the many books or videos on yoga or meditation.
Many people find that they smoke more (or start smoking), drink more or use drugs to try to unwind and relax when they are under a lot of stress. This really is not a good idea, obviously. Not only are these habits bad for your health, they really do not relax you and they will make the stress worse.
Stress can often cause trouble sleeping and this can actually worsen your stress levels as lack of sleep lowers your immunity and leaves you emotionally vulnerable to stress. Try to keep your sleep schedule balanced when you are under stress to avoid potential problems.
Time Management
By staying on top of things and being organized, you will feel more in control and will be able to avoid some of the stress that comes from feeling overwhelmed. You will also appear less stressed and more in control, which will influence those around you.
Make a daily schedule and schedule in time for yourself too. Make time for fun, family and friends. You need a balance between family, work and yourself. Look at the responsibilities you have and prioritize them. Try to delegate some to others or simply refuse those that are not crucial.
Try to be on time to your appointments and meetings. Feeling rushed is going to lead to stress, so if you can be early and organized, you’ve won that battle.
Make to-do lists to keep you on track. List the things you have to do each day in order of importance and deadlines. Ticking off a task will give you a great sense of accomplishment and sticking to the list will reduce the feeling of stress and being overwhelmed.
Outside influences This generally refers to saying no to things that you just can’t do. You don’t have to do everything and learning to say no is important. If you can’t fit it in – just refuse.
Enlisting the support and help of others is important in managing a stressful life too. This may be asking for help at work or at home, or delegating tasks to assistants, kids or your spouse.
Workplace stress is a very real problem in today’s society. You owe it to yourself, your health, your career and those around you to deal with the stress before it leads to something much more serious.
