Wednesday, October 5, 2022

How Do You Deal With Work Stress

Tip : Reduce Stress At Work By Breaking Bad Habits

How To Deal With Stress At Work

As you learn to manage your stress at work and improve your work relationships, you will have more control over your ability to think clearly and act appropriately. You will be able to break habits that increase your stress at work – and you will even be able to change negative mindsets about things that only increase your stress.

Too Much/too Little Work

You may think that having too little work wouldnt be stressful, but it can be incredibly so. Not having work means a lot of downtime with nothing to do. Days drag on and it can be stressful feeling unfulfilled. On the other hand, being overwhelmed with an impossible amount of work can be stressful, and cause other problems. Staying late or working extra hours can cut into personal time, which is a problem well address when talking about the next stress factor. Whether you have too much or too little work, your workload should be balanced out.

Solution

It may not be what you want to hear, but the best solution for both situations is an honest conversation with your boss. The conversation about having too little work should be fairly simple. Let your boss know you dont feel challenged enough, and think you have more to offer the company if there is any other way you can help. Just dont be surprised if you suddenly have a lot more to do!

Telling your boss you have too much work isnt a conversation that will come as easily. However, it will be for the best. As long as you are an otherwise dependable worker, its okay to go to your boss and tell them you are feeling overwhelmed. Just let them know what you believe can help, and reinforce that you want to be at your best.

Learn To Recognize Hidden Stress

Even if you work in a profession where the environment has become increasingly stressful, you can maintain a high level of self-control and self-confidence by understanding and practicing emotional intelligence. Emotional intelligence is the ability to manage and use your emotions positively and constructively. When it comes to satisfaction and success at work, emotional intelligence counts just as much as intellectual ability. Emotional intelligence means communicating with others in a way that draws people to you, overcomes differences, repairs hurt feelings, and reduces tension and stress.

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How To Deal With Stress At Work

Key takeaways:

  • Employers ask this question to determine how you might handle challenging situations that come with the job.
  • Explain the tools, methods and techniques you use to work under pressure.
  • Use the STAR response technique to offer a specific example of a time you handled stress well.

If youve ever held a jobor even if youre new to the workforceyoure probably familiar with feelings of stress at work. Potential employers may sometimes ask about how you handle stress in a job interview. When they ask this question, interviewers are looking for information on how you will react in stressful moments, and how your reaction may affect your teammates and the company overall.

To prepare for this question, consider how youve dealt with stressful work experiences in the past. Then, think about how those moments may have helped you better understand your strengths and weaknesses. In this article, we share some helpful tips to guide your answer.

Effects Of Too Much Stress

Overwhelmed? Meet Top Ways to Manage Your Stress

“If constantly under stress, most of us will eventually start to function less well,” says Malaika Stoll, M.D., chief medical officer of SutterSelect. Multiple studies link chronic stress to a higher risk of heart disease, stroke, depression, weight gain, memory loss and even premature death, so “it’s important to recognize the warning signals,” she says.

Talk to your doctor about ways to manage stress if youre experiencing any of these symptoms:

  • Prolonged periods of poor sleep
  • Regular, severe headaches
  • Unexplained weight loss or gain
  • Feelings of isolation, withdrawal or worthlessness
  • Constant anger and irritability
  • Loss of interest in activities
  • Constant worrying or obsessive thinking
  • Excessive alcohol or drug use
  • Inability to concentrate

Recommended Reading: How Much Stress Do I Have

Who Else Can Help With Work Stress

The HSE supports anyone who is responsible for tackling work-related stress in an organisation.

That might be the person who has responsibility for human resources, a health and safety officer, trade union representatives or line managers.

The HSE believes good management practices can help reduce work-related stress. It offers a management standards approach to help employers take sensible and practical steps to minimise stress in the workplace.

Your GP can also help. Doctors aren’t experts in employment law, but they can help you analyse the situation and refer you to more specialised help if necessary.

Tips To Manage Stress

We all have stress at work, at home, and on the road. Sometimes we can feel especially stressed because of a bad interaction with someone, too much work, or everyday hassles like getting stuck in traffic.

Negative stress can keep you from feeling and performing your best mentally, physically and emotionally. But no ones life is completely stress-free. Its important to know how to manage the stress in your life. Try these three simple techniques for dealing with it.

1. Positive Self-Talk

Negative to Positive

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To really make it work, practice positive self-talk every day in the car, at your desk, before you go to bed or whenever you notice negative thoughts. Its a great practice to teach kids, too!

2. Top 10 Emergency Stress-Stoppers

Emergency stress stoppers are actions to help you defuse stress in the moment. You may need different stress stoppers for different situations, and sometimes it helps to combine them. Here are some ideas:

  • Count to 10 before you speak or react.
  • Take a few slow, deep breaths until you feel your body un-clench a bit.
  • Go for a walk, even if its just to the restroom and back. It can help break the tension and give you a chance to think things through.
  • Try a quick meditation or prayer to get some perspective.
  • If its not urgent, sleep on it and respond tomorrow. This works especially well for stressful emails and social media trolls.
  • Walk away from the situation for a while, and handle it later once things have calmed down.
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    Make Time For Regular Exercise

    Aerobic exerciseactivity that raises your heart rate and makes you sweatis a hugely effective way to lift your mood, increase energy, sharpen focus, and relax both the mind and body. Rhythmic movementsuch as walking, running, dancing, drumming, etc.is especially soothing for the nervous system. For maximum stress relief, try to get at least 30 minutes of activity on most days. If its easier to fit into your schedule, break up the activity into two or three shorter segments.

    And when stress is mounting at work, try to take a quick break and move away from the stressful situation. Take a stroll outside the workplace if possible. Physical movement can help you regain your balance.

    Managing Stress During The Interview

    How To Deal With Anxiety At Work

    Job interviews are stressful for most people. Even if you’ve interviewed a lot, it can still be challenging to stay calm and collected. You’re meeting new people in a new environment, and you’re trying to sell your credentials to someone who might be your next boss.

    There are strategies you can use to handle interview stress and to sell yourself to the hiring manager.

    A big part of handling stress is preparation. Be sure to research the company in advance and practice answering common interview questions. The more you practice, the more comfortable youll feel in the interview.

    You can also reduce stress by avoiding negative thinking . Instead, visualize having a successful interview . Do this visualization in the hours right before the interview.

    Use these relaxation techniques. If you start to feel stressed just before the interview, try taking a deep breath or two to relax. During the interview, feel free to take a breath or a sip of water before answering a question. This will give you some time to compose yourself and prepare your answer.

    Watch your body language. Your body language during the interview can also help convey that you’re relaxed. Try to avoid fidgeting too much. Stand up straight and look the interviewer in the eye . By appearing calm and confident, you are more likely to feel calm and confident.

    Being able to effectively handle a stressful job interview will indicate to employers that you’ll also be able to handle workplace stress.

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    Time Management Tips For Reducing Stress At Work

    • Create a balanced schedule. Analyze your schedule, your responsibilities and your daily tasks. All work and no play is a recipe for burnout. Try to find a balance between work and family, social activities and lonely activities, daily responsibilities and downtime.
    • Avoid overburdening yourself. Too often, we underestimate how long it will take. If you have too much on your plate, distinguish between “shoulds” and “musts.” Place tasks that are not really necessary at the bottom of the list or delete them altogether.
    • If you’re a commuter, try to leave earlier in the morning. A mere 10-15 minutes can be the difference between frantically rushing to your desk and having time to ease into the day. Don’t increase your stress levels by running late.
    • Plan regular breaks. Take short breaks throughout the day to go for a walk or to sit back and clear your head. Also, try to get away from your desk or work for lunch.

    Coping With Stress At Work

    Working hard should not be confused with overworking at the expense of relationships and physical health.

    Coping with stress at work.

    Everyone who has ever held a job has, at some point, felt the pressure of work-related stress. Any job can have stressful elements, even if you love what you do. In the short-term, you may experience pressure to meet a deadline or to fulfill a challenging obligation. But when work stress becomes chronic, it can be overwhelmingand harmful to both physical and emotional health.

    Unfortunately, such long-term stress is all too common. In fact, has consistently found that work is cited as a significant source of stress by a majority of Americans. You cant always avoid the tensions that occur on the job. Yet you can take steps to manage work-related stress.

    Read Also: Why Do I Feel So Stressed For No Reason

    Tell Someone You Are Struggling With Stress

    It helps to tell someone that youâre struggling with stress, whether thatâs a manager or a coworker. They may be able to help you, or point you to someone who can.

  • Consider outcomes youâd like to see. Before you go speak with a manager, have a few ideas of what a resolution would look like. You may get a chance to offer them as a solution.
  • Know the specific source of stress. If itâs a specific person, a shift, or tasks that are more than you can handle, be ready to coherently state your case. Itâs hard for a manager to hear âIâm stressed!â and know what to do to relieve it if they donât know the specific things causing it.
  • Be ready to discuss collateral effects. If you know others are similarly stressed, let your manager know. Not everyone has the courage to speak up, but if others remain stressed, it will seep into all workers.
  • Use blame free language. Be selective with the words you use, and avoid blaming others. Phrase things as they relate to you. For example âIâm struggling with meeting my sales goalsâ instead of âJames makes it impossible for me to meet my sales goals.â
  • Ask for specific solutions. If you just need to unload and have a counseling session, your manager may not be the best person to go to. But if youâre really looking for solutions, donât leave the meeting without having some specific things you can do or expect to help change the stressful situation youâre facing.
  • Why Do Interviewers Ask How Do You Handle Stress

    How do you Handle Stress and Pressure Successfully ...

    Interviewers ask how do you handle stress to learn how you deal with particularly stressful workplace situations. Its an especially useful behavioral interview question for jobs that involve tight deadlines and a fast-paced work environment.

    The recruiter or hiring manager might also be wondering how you cope with stressful situations outside of work as well since these can affect your performance on the job.

    Employers are listening for examples of how you are motivated by stressful situations or how you can minimize stressful situations with careful planning and excellent communication skills.

    If a hiring manager hears a story of when you let stress overwhelm you to the point where it compromised the quality of your work, that might affect your chances of getting a job offer.

    Also, since interviews are inherently stressful, it helps to keep a calm demeanor when answering this question. If you need help relaxing before or during the interview, weve got more on that here.

    Also Check: What Can Stress Do To You Physically

    Take Time To Recharge

    Taking even a few minutes of personal time during a busy day can help prevent burnout.

    Listening to an interesting podcast in between meetings or watching a funny Youtube video can give you relaxing pauses throughout the day.

    Its also important to take breaks from thinking about your job by not checking work-related emails on your time off or disconnecting from your phone in the evenings.

    Sometimes, feeling overwhelmed by work comes down to how organized you are. Try setting up a priority list at the beginning of your work week by preparing tasks and ranking them according to importance.

    You can also beat procrastination by setting aside specific time blocks for deep concentration work.

    What Causes Stress In The Workplace

    There is no one cause of stress in the workplace. Every worker is an individual with their professional and personal lives bringing different factors that may influence their reactions to conditions in the workplace. However, there are factors within workplaces that have been shown to influence feelings of stress in the workplace. Some examples include:

    Read Also: How Do You Overcome Stress

    Tip : Learn How Managers Or Employers Can Reduce Stress In The Workplace

    It is in a manager’s best interest to keep workplace stress to a minimum. Executives can act as positive role models, especially in times of high stress, by following the tips outlined in this article. If a respected manager can stay calm in stressful work situations, it is much easier for their employees to stay calm.

    In addition, there are a number of organizational changes that managers and employers can make to reduce workplace stress, including:

    Tip : Identify The Sources Of Stress In Your Life

    How to Deal with Stress at Work | Stress Management

    Stress management starts with identifying the sources of stress in your life. This isnt as straightforward as it sounds. While its easy to identify major stressors such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be more complicated. Its all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels.

    Sure, you may know that youre constantly worried about work deadlines, but maybe its your procrastination, rather than the actual job demands, that is causing the stress.

    To identify your true sources of stress, look closely at your habits, attitude, and excuses:

    • Do you explain away stress as temporary even though you cant remember the last time you took a breather?
    • Do you define stress as an integral part of your work or home life or as a part of your personality ?
    • Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?

    Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.

    Start a stress journal

    A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal or use a stress tracker on your phone. Keeping a daily log will enable you to see patterns and common themes. Write down:

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    Five Ways To Reduce Stress

    • Take time away. If the stress at work increases, try to take a short break and get away from the stressful situation. If possible, take a walk outside the workplace or spend a few minutes meditating in the break room. Physical exercise or finding a quiet place to regain your balance can quickly relieve stress.
    • Talk it over with someone. In some situations, it can help relieve stress by simply sharing your thoughts and feelings with someone you trust. Talking about a problem with someone who is both supportive and empathetic can be a great way to let off steam and relieve stress.
    • Connect with others in the workplace. Developing friendships with some of your colleagues can help you protect yourself from the negative effects of stress. Remember to listen to them and offer support when they are also in need.
    • Look for humor in this situation. If used appropriately, humor is a great way to relieve stress at work. If you or those around you start to take things too seriously, find a way to lighten the mood by sharing a joke or a funny story.

    Conflict Resolution Skills For Healthy Relationships

    Carly Snyder, MD is a reproductive and perinatal psychiatrist who combines traditional psychiatry with integrative medicine-based treatments.

    Conflict is a predictable part of virtually all relationships. It can also be a significant source of stress. Therefore, with most conflicts, its important to find a resolution. This seems like a statement of the obvious, but many people suppress their anger or just go along to get along.’ Some think that by addressing a conflict, they are creating one, and simply keep quiet when upset. Unfortunately, this isnt a healthy long-term strategy.

    Unresolved conflict can lead to resentment and additional unresolved conflict in the relationship. Even more important, ongoing conflict can actually have a negative impact on your health and longevity.

    Unfortunately, resolving conflict can be tricky as well. Handled improperly, attempts at conflict resolution can actually make the conflict worse. For example, researcher John Gottman and his colleagues studied the way couples fight, and can actually predict which couples will go on to divorce by observing their conflict resolution skillsor lack thereof.

    For those who werent born into a family where perfect conflict resolution skills were modeled on a daily basis , here are some guidelines to make conflict resolution more simple and less stressful.

    Also Check: How To Deal With Post Traumatic Stress Triggers

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