Tuesday, January 31, 2023

How Do You Manage Stress At Work

Employees Need Training To Do Their Jobs Well

How To Handle Stress At Work

One source of job stress is the disparity between a persons capabilities and the requirements of the job they are asked to perform. Often, this stress can be alleviated with training and education. An employee who is properly trained and educated will have the confidence and ability they need to do their job well and better manage their stress.

Do This: Provide training and continuing education for your employees. Most employers require new hires to be trained, but many do not provide on-going training.

Ask more experienced employees to assist in trainings. This will improve morale and will help transfer institutional knowledge from older to younger workers.

You can also allow employees to rotate through other divisions of the company for cross-training, provide access to external education at colleges or training centers, or even offer funding for distance learning through online programs.

Where possible, completion of training should be recognized and praised. Remember to regularly assess training programs by asking those who have been trained for their input and suggestions.

Stress Results From Change

People have deep attachments to their workgroups, organizational structures, personal responsibilities, and ways of accomplishing work. When any of these are disturbed, whether by personal choice or through an organizational process from which they may feel quite removed and not involved, a transition period occurs.

During this transition, people can expect to experience a period of letting go of the old ways as they begin moving toward and integrating the new.

When you consider stress in the workplace, understanding these components about stress, situations that induce stress, and employee responses to stress can help you help both yourself and your staff effectively manage stress and change.

Find Ways To Stay Calm

Stress can often cause you to stop breathing for several seconds, even though you may not realize it. When you’re feeling stressed, practice deep breathing exercises . Deep, slow breathing floods your body with oxygen, slowing your heart rate, relaxing your muscles, and helping you to focus.

You might also want to practice yoga or meditation after work both are effective methods of managing stress.

Frequent daily breaks and regular vacations are also important for reducing work stress. Even a long weekend can help you to de-stress after a tough week. When you do take a break or go on vacation, leave work at work. Taking a “working vacation” won’t give you the time that you need to rest and recharge.

Also Check: How To Not Binge Eat When Stressed

Reasons Behind High Levels Of Stress

Everything has a beginning.

The same rule applies to stress as well. It wont start on its own, right? It has an initial point from where it stems from.

The reasons behind high levels of stress in the workplace can vary. But managers need to selectively emphasize on few of the factors that are troublesome. Below is a list of some common reasons-

For HR leaders to deploy a good stress management system, here are some handy pointers:

  • Survey to find out the reasons for employees’ stress

  • Create an action plan of solving the problem

  • Communicate the plan to the employee. Take their inputs into consideration. It will help them feel like they have power over their stressors.

  • Train executives and senior leaders on how to handle burnout and stress among their people

And to initiate such a system, we will give you a headstart on the techniques you need to adopt.

Lets get started.

What Not To Say

How to cope up with stress at work: Tips you should use

Dont mention an issue you created. Avoid mentioning a time when you put yourself in a needlessly stressful situation. You don’t want to come across as someone who causes workplace stress.

Dont say that you were really stressed. You shouldnt focus too much on how stressed out you felt. While you should certainly admit that stress happens, try to emphasize how you dealt with the stress rather than how much it bothered you.

Also Check: How To Stop Stressing Over Work

What Are The Financial And Health Impacts Of Stress In The Workplace

  • Regardless of job title, responsibilities or industry, 80% of workers feel stress on the job.3
  • Studies conducted by the CDCs National Institute of Occupational Safety and Health have reported that upwards of 40 percent of American professionals are extremely stressed at work.2
  • Additionally, according to the American Psychological Association, more than a third of American professionals deal with chronic work stress.
  • Stress in the workplace is costing businesses and organizations billions of dollars a year in medical bills and lost work hours.1

Of course, its more than financial consequences. The effects of job stress on physical and mental health can prove to be the real crux in organizations today. Take a look:

Stress Is Contagious But So Is Wellbeing

A report by Gallup that surveyed 105 teams and 1,740 individuals over three six-month intervals found that Individuals with thriving wellbeing in the first measurement period were 20% more likely to have thriving team members six months later. This means that the wellbeing factor is highly contagious.

Individuals are likely to be influenced by the wellbeing of their team and supervisors. Promote activities that lead to wellbeing, practice them yourself and encourage your team members to practice them as well. Activities such as a 10-minute walk outside the office, playing indoor games, a quick sprint down the stairs, or taking time out for exercising can boost mood of the employees and also act as a motivating factor. Appoint workplace therapists or introduce an allowance for online therapy who can help employees manage stress and put helpful employee assistance programs in place.

Also Check: Does Stress Raise Blood Sugar In Diabetics

Employee Performance May Suffer As A Result Of Workplace Stress

All of these and other issues impact your ability to manage workplace stress and change, to continue to function productively. It is important to recognize that people who are experiencing serious stress and change may not be capable of performing exactly as they have in the past.

Stress can cause physical, emotional, and behavioral problems which can affect your health, energy, well-being, mental alertness, and personal and professional relationships. It can also cause defensiveness, lack of motivation, difficulty concentrating, accidents, reduced productivity, and interpersonal conflict. Too much stress can cause minor problems such as sleep-loss, irritability, backaches, or headaches, and can also contribute to potentially life-threatening diseases such as high blood pressure and heart disease.

During stressful times or situations, people often blame themselves for being weak or for their inability “to handle it.” Often managers in organizations do not understand the normal progression of change or stress-producing situations and they expect employees to immediately return to total productivity after a stressful event. It doesnt happen. Managers need to understand that adjustment to change is an individual experience and provide support to a wide range of people who are experiencing diverse feelings.

Tip : Connect To Others

How To Deal With Stress At Work

There is nothing more calming than spending quality time with another human being who makes you feel safe and understood. In fact, face-to-face interaction triggers a cascade of hormones that counteracts the bodys defensive fight-or-flight response. Its natures natural stress reliever . So make it a point to connect regularlyand in personwith family and friends.

Keep in mind that the people you talk to dont have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond.

Of course, its not always realistic to have a pal close by to lean on when you feel overwhelmed by stress, but by building and maintaining a network of close friends you can improve your resiliency to lifes stressors.

Tips for building relationships

Read Also: Can Stress Cause Seizures In Adults

Improve Employee Financial Security

According to our research, financial issues can cause an overwhelming amount of stress in employees personal lives. Because the paychecks you write are likely the primary source of income for your employees, financial issues at home can cause stress and disengagement at work.

  • 36% of employees feel financially secure
  • 19% of employees believe they are saving enough for retirement.

Although organizations and leadership should be careful about inserting themselves into employees financial decisions unsolicited, there are things you can do to help if called upon.

Have Transparent and Empathetic Financial Conversations

Financial conversations can be very uncomfortable for both parties involved. In every compensation conversation, you’ll want to come prepared. No matter the type of progression, referencing documentation will keep your discussion transparent and fair. Be honest about each employees compensation potential and how their current pay compares to the market.

While you can’t always resolve tricky money matters, being understanding of the financial burdens your employees might be facing and providing guidance will go a long way.

Give Spot Bonuses for Exceptional Performance

Give Access to Resources

Make Wellness A Part Of The Workplace

Since stress can create physical illness, doing what you can to keep your employees healthy can combat stress. There are several ways employers can encourage wellness:

  • Gym memberships. You can give gym memberships to employees.
  • Wearable technology. Give devices like the FitBit or JawBone Up, which measure steps, heart rate, and activity. Have competitions in which employees compete to be the most active to win prizes.
  • Provide healthy snacks. Make healthy snacks available in the breakroom instead of junk food and sugary soda.
  • Free checkups. Partner with a local clinic to offer free tests for employees, such as blood sugar, cholesterol, or blood pressure.
  • Encourage breaks. Make sure your employees take their breaks and take the time off coming to them.

Healthy and rested employees are less stressed and do better work. Itâs that simple.

Recommended Reading: Why Am I Always Stressed For No Reason

In Fact Give Them More Time Away

In managing employees and independent contractors, Ive found that a flexible work environment has greatly helped high-stress employees. Many are juggling careers, families, and more recently aging parents, explains Dr. Sarah Renee Langley, Leadership Coach, Licensed Professional Counselor, and Founder and CEO of LeadHer International.

In our survey, respondents with moderate to high stress in the workplace are 19% more likely to say that flexible hours or working from home would help reduce their stress levels. Additionally, research from Owl Labs states that companies that support remote work boast 25% lower turnover than companies that dont.

Can you offer even just one work-from-home day each week? Can you give your employees a little more breathing room so that they can fit personal commitments whether its kids recitals or dentist appointments in seamlessly with their work life?

Recognize the fact that your employees have lives outside of work and give them even just a few options to take breaks from the stress and distractions of a traditional office environment.

Avoid Irregular Work Schedules As Much As Possible

9 Simple Ways to Deal With Stress at Work

Salaried workers donât have to deal with varying work schedules, but hourly employees do. And itâs a huge stressor. Almost 30% of workers with irregular schedules report having serious work and family conflicts over the issue.

Random shift changes, on-call work schedules can all lead to stress, because workers are constantly in limbo when it comes to balance between work and life. They never know when theyâll need to work with much advance, and itâs difficult for them to make personal plans or even decompress when they could be called to work at any moment.

Try to create schedules that your employees can âbankâ on. Make sudden changes as rare as possible. Make it possible for your employees to rely on a steady schedule enough that they can arrange a solid personal life around their work schedule. This will help them return to work refreshed.

Read Also: How To Help People With Stress

Form Positive Relationships As Much As You Can

Some people start a job with a chip on their shoulder, and seem to set out to make everyone there miserable. Whether youâre starting a new job, or make it a goal for new employees who start where you work, build a better foundation than that.

Not everyone is outgoing or makes friendships easily. And no one is asking you to make your co-workers your best friends. But you can set out to be positive towards others, avoiding negativity as much as is in your control.

  • Be a good listener.
  • Be sincere but generous in complimenting someone elseâs work.
  • Help someone who needs it.
  • Be willing to teach or mentor someone with less experience than you.
  • Avoid gossiping or speaking negatively about anyone else on the job.
  • If conflict or problems have to be addressed, use positive language and avoid accusations or painting someone in a negative light.

Follow Simple Massage Techniques

Self-massage is an easy and quick de-stressing technique that you can do right at your desk. When you feel stressed, use your index fingers and thumbs to lightly pinch the upper cartilage of your ears. Roll your fingers and thumbs in a light massage and take a few deep breaths. Use the same massage technique on your hands by lightly pinching the area between your thumb and index finger on each hand.

Recommended Reading: How Do You Manage Stress Among Your Team Members

Consider Flexible Work Schedules

If any of your employees have children or an elder parent in need, the demands of work and home life can quickly become overwhelming. Allowing for employees to have a flexible work schedule will give them time to take care of the people they love, and in turn allow them to be more present at work while theyre there.

If your employees perform work that could be done remotely, consider days where they can work from home as well if it makes their lives easier. Modern tools like Slack and Google Hangouts can still keep the communication lines open.

Related article: The Future Workplace: Where Flexibility Trounces Paid Time Off

Know The Difference Between Good Stress And Bad Stress


Not all stress is bad, and not all stress can be avoided.

Good stress motivates you. Deadlines, tests, or being asked to speak in front of other people â these are all situations that create stress, but they are also what motivates us. Good stress tends to be short-term and can even enhance or improve brain function. When the pressure is on, the brain sharpens up.

Bad stress, however, is chronic. It harms your health, slows you down, and can even start to inhibit thinking.

Essentially, stress uses your fight-or-flight response. Good stress gives you time to recover from that response, but bad stress locks you into it and wears you down. Itâs important to know the difference between good and bad stress so you know which is the problem and which is actually helping you.

You May Like: How To Get Rid Of Anger And Stress

Employees Should Have Resources And Supplies Needed To Perform Assigned Tasks

Job stress is the harmful physical and emotional responses that occur when the requirements of the job do not match the capabilities, resources, or needs of the worker. Employees who are expected to perform tasks without necessary resources and supplies will feel powerless and become stressed as a result.

Do This: Make certain that the work you are delegating can be achieved with the resources on hand. Provide a way to clearly communicate employee needs and then supply them with appropriate resources.

Communicate Employee Future Fit

Uncertainty at work is a breeding ground for employee stress, especially when its about an employees future fit within the company. When employees are unsure of what theyll be doing within your organization or if theyll even be a part of your organization this can create unnecessary worry, anxiety, and stress.

Pinpoint Areas of Uncertainty and Clarity

Stress can wreak havoc on your organization’s overall productivity. Attempt to uncover where uncertainties are within your team and try to understand why. You’ll also want to find out what gives your team members a sense of certainty or clarity. These are quick wins that you can immediately deliver on.

Conduct Career and Performance Conversations

Meet with employees to discuss career aspirations, as well as your teams and companys future needs. Make sure all employees understand whether theyre exceeding or falling short of your expectations.

Be Transparent

Clearly communicate organizational and team strategies, as well as any changes that occur. Create goals that align your organization from the bottom to the top. Every employee should have a clear understanding of how their work personally impacts the team and organization as a whole. Employees who see how their puzzle piece fits into the larger picture will be more driven, engaged, and seemingly less stressed.

You May Like: What To Eat To Reduce Stress

Find Some Time For Yourself To Pursue Hobbies Or Interests That Are Not Work

Studies have shown that people who pursue hobbies and interests outside of work are more productive and satisfied with their careers. If you’re feeling overworked or feel workplace stress, try dedicating a few hours per week to this task. You’ll be happy you did!

Hobbies are your free-time activities. They are what you want to do, even if your brain is engaged in other things. Hobbies help you release stress. You can choose to do your favorite activity after a long and stressful day at work.

Having hobbies can also help you build an excellent impression with your employees. It is a perfect way to let them know that you have other interests and more to your personality than just the work you do. Having a way to relieve stress can help you feel more satisfied and happier and help increase your productivity.

- Advertisement - spot_img
Popular Articles
Related news