- Are you stressed about your job and constantly falling behind? Are you working long hours with no growth? Snappy with loved ones and having problems sleeping?
- Now a days, stress is a common issue in the workplace. So this is one of the top concerns for organizations all over the globe. Stress is an aspect of 7 out of the top 10 causes of death worldwide, and the workplace is an essential contributor (Quick & Henderson, 2016). Here are Workplace Stress Management Tips – Workplace Stress Management Tips
Workplace stress and low mental health can negatively affect workers through:
- Job performance
- Work engagement and communication
- Physical capability and daily functioning. So, let’s consider and look at some of the foremost causes and consequences of stress in the workplace and how to manage it properly.
Common causes of workplace stress include:
- Fear of being laid off
- More overtime due to staff cutbacks
- Pressure to perform to meet increasing expectations but with no growth in job satisfaction
- Pressure to work at the best levels—all the time!
- Deficiency of control over how you do your work
Stress at work warning signs
- You lose confidence when stressed at work and may become angry, irritable, or withdrawn. Some Other signs and symptoms of unnecessary stress at work include:
- Feeling anxious, irritable, or depressed.
- Apathy, loss of interest in work
- Problems sleeping
- Trouble concentrating
- Muscle tension or headaches
- Stomach problems
- Social withdrawal
- Loss of sex drive
- Using alcohol or drugs to cope
However, evasion or even mitigating stress at work may not be ideal for all employees; there are several things workers can do to manage stress in their daily routines better.
Let’s look at a few.
- Agenda regular catch-ups with people you value.
- Break down hefty tasks into smaller ones.
- Sustain an organized work environment.
- Plan some ‘think time’ in your busy schedule.
- Allot time for lunch and take it away from your desk.
- Walk around more, stand, or listen to music, dependent on what works best for you.
- Set reminders for a ‘hard stop’ at the end of the working day.
Stress Management Activities
Some of the most essential activities for stress management include optimizing sleep, eating, and exercise.
- Sleep well
- Diet with Nutrition
- Exercise for energy
Stress Management Skills
- Try meditation
- Find opportunities to be kind to others.
- Shift your mindset
Stress Management Techniques
- Progressive muscle relaxation
- Breathing exercises
- Cold water dunk
Eating for Stress Management
- Cut down on sugar
- Eat high-quality protein
- Eat high-quality fats
Stress Management Exercises
- Want to do some quick stress management exercises to benefit you calm your stress right now? Try these:
- Mindful meditation Try this quick mindful meditation to calm your body and mind.
- Happiness visualization This exercise helps you visualize what happiness feels like for you. The full-body experience of this exercise can help you take a step back from momentary stress.
- Gratitude list By making a list of all the things you’re grateful for, you can shift your mind to focusing more on the positive and less on the things that are stressing you out.
Key solutions for stress at the workplace
- Be aware and acknowledge that people can carry an emotional load unique to their circumstances. They may be experiencing sensitive levels of loneliness, isolation, uncertainty, sorrow, and stress. Some may face additional demands, such as parents caring for children or elderly household members and those with existing mental health or substance use challenges.
- Identify influences making it harder for workers to get their work done and determine if adjustments can be made.
- Show empathy. Safeguard workers that 1) they are not alone, 2) their employer understands the stress they are under, and 3) asking for help is essential. Employers can reassure employees they are open and receptive to discussions about employees’ work stress by creating a safe and trustworthy space.
- Provide access to coping and resiliency resources, workplace and leave flexibilities without penalty, or other support networks and services.
Read as well: Effects of lack of sleep on mental health.