Wednesday, February 1, 2023

How To Cope With Stress In The Workplace

Tip : Reduce Stress At Work By Breaking Bad Habits

Workplace Stress: How To Cope 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.

Employee Assignments Should Challenge Their Abilities Without Overwhelming Them

Employees need to be challenged but not overloaded. Challenge helps employees develop skills, makes work interesting, and helps maintain motivation.

But it is just not possible for people to perform well for extended periods of time when workloads are to heavy. Working this way leads to irritability, exhaustion, reduced productivity and ultimately, illness, and injury.

Do This: Give employees the option of calling a time out when they feel overwhelmed. This will help establish a norm around working smarter, not harder. Employees can easily identify unproductive activities when asked. Asking them on a periodic basis will help you keep your operations streamlined.

Employees Should Be Able To Rotate During Shifts From High To Lower Stress Tasks

High-stress tasks are sometimes an unavoidable part of work. However, performing these tasks without relief or variation can wear employees down to a point of exhaustion. Working at high-stress tasks for extended amounts of time will cause their work and health to suffer.

Do This: Schedule regular breaks for employees who perform high-stress activities. Give them assignments that vary by stress level so they can manage their workload by rotating tasks. Where employees work in teams, encourage job sharing so that no one person has a consistently heavy load.

Read Also: Can Stress Cause Heart Blockage

Reasons Why Managers Become Stressed

Recognizing common reasons for feeling stressed can help you change your situation. Managers experience stress at work for several reasons, including:

  • The expectations for their performance are unclear.
  • There is a lack of personal and professional support.
  • Their work isnt challenging or engaging enough.
  • They think there are too few opportunities to advance or develop any further in their career.
  • Their workload is too much.
  • Their salary is too low or unequal to the work theyre doing.

So How Can You Deal With Work Stress In A Healthy Way

15 Super Ways to Handle Stress at Workplace

You may not feel like you can just walk away from your job, even when its taking a toll on our well-being. Mayo Clinic sharestips for managing stress in the workplace and here are a few of our top takeaways:

Figure out your stress triggers. When you feel your stress responses firing, take a moment to evaluate your surroundings. Who were you working with? What were you doing? What was your reaction? You might find an obvious cause of stress or a persistent smaller cause, like an uncomfortable workspace.

Focus on your time management. If youre feeling overwhelmed during the workday, a time management eval could relieve some of the added pressure. Be mindful of setting realistic goals with your colleagues. Go back to the basics with an old fashioned to-do list to keep you on track during the day, and schedule time on your office calendar to work through your list.

Keep perspective on your work-life balance. Its important to remind yourself you have a life outside of work. When you are stressed, talk to trusted friends and coworkers to get their point of view. Make sure to take your well-earned breaks and time off. Make time, before and after your workday, for activities and hobbies that you enjoy.

Give yourself some time to try out new routines. If things dont improve, talk to your supervisor and ask them for help on how to manage your workload or streamline tasks.

Also if work stress feels hopeless, please reach out to a mental health professional.

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Employees Need A Say In How Assigned Tasks Are Performed

When employers have control over every aspect of their employees work it can cause employees to feel powerless. This is a major source of stress. Employees need some control regarding their responsibilities and a way to alter their tasks as necessary.

Do This: Give your employees the opportunity to adjust their jobs as needed. Allow them to make decisions that affect their productivity and give them control over a portion of their work.

Employees can even be put in teams that make decisions together on how to perform given tasks. Employees know their own strengths and weaknesses better than management. As teams regularly meet, review and evaluate performance, they can decide what is necessary to achieve the outcomes you desire.

Reasons Of Stress At Work

Sometimes the stress at work, for a number of objective reasons, becomes permanent and tries to overcome us not by sudden attacks, but by a long agonizing siege. Situational practices do not help here, you have to work on such a problem from the inside, figuring out the causes of stress.

It is important to understand and realize that difficult situations that require prompt solutions are just a part of our life, a routine, a fluidity. This is not a tragedy, but rather a normal manifestation of any business process. There is no need to dwell on what is happening and take everything to heart. Direct your energies to the solution of specific problems.

The main reasons for constant stress at work are:

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Common Sources Of Work Stress

Certain factors tend to go hand-in-hand with work-related stress. Some common workplace stressors are:

  • Low salaries
  • Few opportunities for growth or advancement
  • Work that isnt engaging or challenging
  • Lack of social support
  • Not having enough control over job-related decisions
  • Conflicting demands or unclear performance expectations

The Importance Of Managing Stress

Professor discusses how to cope with work stress (Chris McCarthy)

If youre living with high levels of stress, youre putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your physical health. It narrows your ability to think clearly, function effectively, and enjoy life. It may seem like theres nothing you can do about stress. The bills wont stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But you have a lot more control than you might think.

Effective stress management helps you break the hold stress has on your life, so you can be happier, healthier, and more productive. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and funand the resilience to hold up under pressure and meet challenges head on. But stress management is not one-size-fits-all. Thats why its important to experiment and find out what works best for you. The following stress management tips can help you do that.

Read Also: How Can I Be Stress Free

Implement A System Of Checks And Balances When Delegating Work And Assigning Tasks

Did you know that the average professional has 30 to 100 tasks on their to-do list?5 While it is probably never anyones intention to fill employees plates until theyre overflowing, thats what is happening in most organizations.

You know your company best. How are teams structured? How are managers assigned to employee groups? And how are tasks and new clients delegated?

Consider amending how your organization and/or managers divvy up work among employees.

  • There could be a rotational shift where employees alternate high- and low-stress
  • You can involve employees in the decision-making process on how tasks are assigned, how theyre performed, and when deadlines are set.
  • Mangers can start providing more resources, supplies and time needed to perform certain tasks, giving employees a jump-start on projects and assignments.

Reason : A Complex Project A Lot Of Responsibility Pressure From The Management

The anti-stress approach: Despite the pressure, time pressures, and the responsibility that has fallen on you, do not forget about proper rest. Do not go into work with your head: in any case do not neglect the lunch break, holidays, vacations. Remember that the constant tension can completely deprive you of the joys of life, which exist outside the office walls. Do not forget to leave time for yourself, even if the work does not go out of your head: go to the cinema, to the theater, to a concert or a party, chat with friends, take a walk in the park, spend your weekend fun and interesting.

Also Check: How To Manage Stress Headaches

Come Up With Healthy Responses

When you are trying to fight workplace stress, dont indulge in unhealthy coping mechanisms like junk food or alcohol. Instead, you can try developing healthier habits that enable you to relieve stress and make you more active and productive.

Various types of exercise can help you beat stress. Trying yoga can help you center yourself and find peace. Any physical activity after work can be beneficial for you. Setting aside time for taking part in activities that can lift your mood can help you improve your performance at work.

Another healthy stress-reliever is getting enough sleep. A good night of sleep can improve your mood and enable you to give your best at work. You should work on maintaining healthy sleeping habits.

Stay Out Of The Office Gossip Mill


Workplace conflict can take a major toll on your emotional well-being. Try to avoid participating in gossipy situations.

If you know that one of your colleagues is especially prone to gossip, find a way to spend less time with them or steer the conversation to safer topics.

Some other strategies for staying out of the fray include:

  • emphasizing the positive
  • ignoring the conversation and changing the subject to something unrelated
  • walking away

If you need to get that presentation just right or find yourself working extra hours perfecting a report you finished days ago, it may be time to take a step back and reflect.

While perfectionism has some positive benefits, it can also be highly stressful and lead to burnout.

Try to keep your high standards in check by focusing on the effort you put into a project and not personalizing failure when you make a mistake.

Also Check: How To Manage My Stress

Smart Ways To Deal With Workplace Stress

Feeling stressed at work? Sorry to say, youre in excellent company. According to an American Psychological Association survey, Americans are more stressed than at any time during the past decade.

But Im happy to share five helpful coping strategies I picked up from two experts while attending the recent conference on hiring trends. I think theyll help you feel less anxious and more productive on the job they might even help you earn more money.

The experts are Stanford health psychologist and author of The Upside of Stress, Kelly McGonigal, and positive psychology researcher and author of Broadcasting Happiness, Michelle Gielan, who is founder of the Institute for Applied Positive Research.

Their advice:

1. Shift the way you think about stress. Most of us think of our bodies response to stress sweaty palms and racing heartbeat as a problem. But studies show that when people are taught to view their bodies stress response as helpful they are less stressed-out and more confident.

When participants in a study by Gielan and her husband Shawn Achor , along with researchers from Yale University, embraced a more positive mindset about stress, they experienced a 23% drop in stress-related symptoms, like headaches, backaches and fatigue.

Also on Forbes:

Admittedly, this mind shift can take a while to fully take hold. To facilitate the process, I strongly recommend you check out McGonigals wildly popular TED talk, How to Make Stress Your Friend.

Practice Meditation To Cope With Workplace Stress

Stress is a major issue for many people in the workplace, and it can affect not only your mental health but also your physical health. Meditation is an excellent way to ease the stress and anxiety you might be feeling, and it can improve energy levels and mood in the work environment.

Stress is a natural part of life. It can be a motivating force that pushes us to do our best work. However, chronic stress can lead to a number of health problems such as anxiety, depression, and high blood pressure. Meditation can help combat stress because it promotes relaxation, reduces anxiety/depression and lowers blood pressure.

Meditation is a great way to cope with stress. It’s been proven to reduce stress and help people better deal with life. There are many types of meditation, but it’s important to find the one that works best for you.

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Allow For Flexible Hours And Remote Working

You hired your employees because you have confidence in their ability to do their jobs well and in a timely mannerso let them prove it. Your office shouldnt feel like a cell, but rather a place that facilitates getting a job done. Let your employees know that their job is defined by the quality and timeliness of their work, not when they punch the clock.

Allow your employees to work remotely, and give flexibility for start and end times. This freedom is great for office morale, and the policy shows employees that you trust them enough not to babysit.

Offer Movement Or Fitness Incentives

Stress Management 101: How To Deal With Stress And Anxiety In The Workplace | NBC News

Especially in sedentary office environments, reminding your employees of the benefits of walking away from their desks and engaging in planned movement can help with stress reduction. Taking a quick walk or doing a few stretches can help remove an employee from their work physically, but also help them clear their minds of stressful thoughts. Consider scheduling short group movement breaks for your team and encourage them to take their own until it becomes a healthy habit.

If possible, your company may also encourage healthy lifestyle habits in other ways, such as offering subsidized gym memberships, company sports teams or fitness contests among different departments. These options not only promote physical and mental health but they encourage work-life balance and create camaraderie among coworkers.

Read Also: How To Relieve Anger And Stress Quickly

Coping With Stress And Anxiety

Coping strategies and personal assessment tools to help you manage your stress and anxiety as we adapt the next normal.

As COVID-19 restrictions begin to loosen in Canada and around the world, many are grappling to adjust to new norms for return to work and day-to-day life. At the same time, communities are coping with tremendous loss, grief, and trauma, while facing an uncertain future. to explore our section on grief, loss and healing.

Its normal to feel concerned about whats next and its important to continue using the strategies and tools youve relied on to support yourself and your family in this challenging time.

Here are some ideas that might be helpful. Some might apply to you and some might not or they may need to be adapted to suit you personally, your personality, where and with whom you live, or your culture. Please be creative and experiment with these ideas and strategies.

COVID-19 is a new virus and we are still learning about it. The uncertainty about the virus and the changes that are unfolding can make most people feel a bit anxious. This is normal, and it actually can help motivate us to take action to protect ourselves and others, and to learn more about the pandemic.

Stay informed by checking information provided by experts and credible sources. A lot of information is disseminated about COVID-19 every day, but not all of it is accurate. Some reliable sources include:

What Can Employers Do To Reduce Workplace Stress

WorkSafe NZ recommends the following actions:

  • Set achievable demands for your workers in relation to agreed hours of work.
  • Match workers skills and abilities to job demands.
  • Support workers to have a level of control over their pace of work.
  • Develop multi-disciplinary teams to share ideas and perspectives on ways to address situations.
  • Involve workers in decisions that may impact their health and safety, and have processes to enable workers to raise issues and concerns they might have.
  • Ensure managers and supervisors have the capability and knowledge to identify, understand and support workers who may be feeling stressed
  • Provide workers with access to independent counselling services
  • Have agreed on policies and procedures to prevent or resolve unacceptable behaviour.
  • Engage and consult with workers before implementing change processes, and ensure they genuinely have the ability to influence the decisions you make.

Discover how to make wellbeing an essential part of how you work, lead and connect. This short quiz helps you and your team rate your workplace and decide where to start.

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How Parental Stress Can Affect A Child’s Health

Try not to catastrophize. Humans do not like the unknown. It frightens us and makes us feel too vulnerable. This is hard-wired into our DNA. The caveman who heard a noise and went outside assuming that it was a dangerous beast was prepared to deal with it, survive, and make more children passing on his or her DNA. The caveman who heard a noise and went outside assuming that it was the wind got eaten. So we are programmed to catastrophize. Be alert to it and correct it when you can.

Use cognitive techniques.An event occurs causing us to have specific thoughts that give rise to specific feelings, including mad, sad, glad, and scared, then to specific behaviors. These thoughts can be automatic or planned, positive or negative, accurate or distorted, and functional or dysfunctional. When people are anxious or depressed, they tend to become overloaded with automatic, negative, distorted, and dysfunctional thoughts. You are intelligent and, therefore, used to assuming that your thoughts are accurate because they almost always were accurate.

This is potentially a time when you will have more distorted cognitions. Try to be aware of it. Let your colleagues and coworkers help you catch them. You will absolutely make mistakes because you are human. Try to identify, challenge, and correct your automatic negative thought and correct them using the evidence available to you.

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