You can’t control everything in your work environment, but that doesn’t mean you’re powerless—even when you’re stuck in a difficult situation. Finding ways to manage workplace stress isn’t about making huge changes or rethinking career ambitions, but rather about focusing on the one thing that’s always within your control: you.
"Stress actually sets in when a task becomes overwhelming".
For workers everywhere, the troubled economy may feel like an emotional roller coaster. "Layoffs" and "budget cuts" have become bywords in the workplace, and the result is increased fear, uncertainty, and higher levels of stress. Since job and workplace stress increase in times of economic crisis, it’s important to learn new and better ways of coping with the pressure.
Your emotions are contagious, and stress has an impact on the quality of your interactions with others. The better you are at managing your own stress, the more you'll positively affect those around you, and the less other people's stress will negatively affect you.
Today’s employees are expected to do more with less, which has become a major source of stress at work, said Vicki Hess. Other sources of stress on the job include worries about performing well as demands rise and time diminishes, pressure to continuously be plugged in and squabbles with co-workers or disagreements with the boss.
But while you might feel helpless and stressed at times, there are ways you can empower yourself and change your job situation for the better.
Recognize warning signs of excessive stress at work
When you feel overwhelmed at work, you lose confidence and may become irritable or withdrawn. This can make you less productive and less effective in your job, and make the work seem less rewarding. If you ignore the warning signs of work stress, they can lead to bigger problems. Beyond interfering with job performance and satisfaction, chronic or intense stress can also lead to physical and emotional health problems.
Signs and symptoms of excessive job and workplace stress
**Feeling anxious, irritable, or depressed
**Apathy, loss of interest in work
**Problems sleeping
**Fatigue
**Trouble concentrating
**Muscle tension or headaches
**Stomach problems
**Social withdrawal
**Loss of sex drive
**Using alcohol or drugs to cope
Here are ways to reduce stress in work place:
1. Reduce job stress by taking care of yourself
When stress at work interferes with your ability to perform in your job, manage your personal life, or adversely impacts your health, it’s time to take action. Start by paying attention to your physical and emotional health. When your own needs are taken care of, you’re stronger and more resilient to stress. The better you feel, the better equipped you’ll be to manage work stress without becoming overwhelmed.
Taking care of yourself doesn’t require a total lifestyle overhaul. Even small things can lift your mood, increase your energy, and make you feel like you’re back in the driver’s seat. Take things one step at a time, and as you make more positive lifestyle choices, you’ll soon notice a reduction in your stress levels, both at home and at work.
*Regular exercise is a powerful stress reliever. For best results, try to get at least 30 minutes of activity that elevates your heart rate and makes you break out into a sweat on most days.
*Make food choices that keep you going.
Healthy eating can help you get through stressful work days. By eating small but frequent meals, you can help your body maintain an even level of blood sugar, keep your energy up, stay focused, and avoid mood swings.
*Get enough sleep at night or after work.
2. One thing at a time.
You’ll feel better and less stressed if you just do one thing at a time. No matter if it is at work, in school or in your private life. This will make it easier to focus and to do a job of higher quality right away. Instead of having to go back several times and polish and rearrange to get the result you want.
If you have to multi-task(check out how to effectively multi-task here) a few things during your day then set off some time for that. Single-task during most of your day but set off an hour in the afternoon for instance to do all of that multi-tasking stuff in one big swoop.
3. Ask instead of guessing.
Reading minds is very hard. Misunderstandings will be plentiful if you try to do it. So communicate instead. You’ll have a lot less unnecessary conflicts, negativity and waste less of your and other people’s time.
4. Write everything down.
If your memory is anything like mine then it might be a bit like a leaky bucket too often. So write everything down. Your ideas, tasks and stuff you just have to remember.
Then you don’t have to worry about forgetting. And you will free up your mind for focusing on other things than remembering.
5. Let your lunch be a slow time of relaxing.
Don’t wolf down your lunch in 7 minutes flat. That will only ramp up the stress that you bring with you from the first few hours of work.
Instead, let your lunch be a time of relaxation. Eat slowly and focus on the smell, texture and taste of the food. Put down the fork and knife down between bites to make that easier.
I have found this to be a wonderful way to relax midday. And to get the best experience out of what you are eating.
6. Resolve your concerns.
Pinpoint your sources of stress, and consider how you can resolve these concerns. For instance, if you’re stressed about a project, consider who could help to clarify the scope and required tasks. If it’s a conflict with a co-worker, think about what you can do to resolve it. Basically, the key is to take a problem-solving approach and try to fix what’s within your power.
7. Reconnect with what you loved about your job.
Ask yourself: “What is good about my job? How am I helping somebody?” Make the “connection to a strength of yours or a way in which you’re making a difference.”
Most people are more satisfied if they have a job that they see as meaningful and gives them the chance to use a lot of their skills that they value. This is especially true if an individual uses their skills for an entire project, such as writing a report versus contributing just one paragraph.
8. Take a deep breath
Taking a very deep breath when you are stressed will help calm you down, prevent you from saying what you will regret later and as well, helps you to ease the tension.
Finally, “try to minimize the internal criticism, manage the external criticism and increase the internal Praises.”
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