Thursday, February 2, 2023

How To Cope With Work Related Stress

Stay Away From Conflict

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

Interpersonal conflict takes a toll on your physical and emotional health. Conflict among co-workers can be difficult to escape, so its a good idea to avoid conflict at work as much as you can.

Dont gossip, dont share too many of your personal opinions about religion and politics, and steer clear of “colorful” office humor.

When possible, try to avoid people who dont work well with others. If conflict finds you anyway, make sure you know how to handle it appropriately.

Stress Management At Work The Only Resource Youll Ever Need

Work-related stress is a growing concern around the world.

Unfortunately, a culture of needing to feel stressed to appear successful has become the norm in modern workplaces.

But this shouldnt be the case.

Now more than ever before, job stress poses a threat to the health of workers. This also puts the health and profitability of organizations at risk.

Lets take a look at how to identify the triggers and effects of work-related stress. Well also cover the many benefits of adequate stress management at work.

Tips For Coping With Work

Dont assume the worst, accept uncomfortable feelings and avoid becoming too hungry, angry, lonely or tired.

This article is based on reporting that features expert sources.

Does your stomach clench or get flooded with butterflies when youre facing a looming work deadline? Do you fret at your desk over an upcoming performance review? If you have to give a PowerPoint presentation to a client or co-workers, do you become so filled with anxiety that you find it hard to concentrate on your tasks? After more than a year of COVID-19 lockdown, are you worried about returning to the office?

Workplace stress is very common. Overall, 83% of workers in the U.S. suffer from stress related to their work, according to The American Institute of Stress.

This widespread, work-related stress is associated with an array of negative consequences, according to the institute:

  • About 1 million U.S. workers miss work each day because of stress.
  • Stress related to work causes 120,000 deaths in the U.S. annually. Such stress also leads to $190 billion in health care costs on a yearly basis.
  • Businesses in the U.S. lose up to $300 billion annually because of workplace stress.

In addition to the usual workplace worries about deadlines, presentations to high-ranking bosses and annual evaluations, many people are grappling with anxiety associated with working during the COVID-19 pandemic.

Fortunately, there are effective strategies for coping with stress related to work.

  • Check-in with yourself regularly.
  • Also Check: Does Stress Cause Breast Cancer

    Start Embracing Stress Management At Work

    In today’s rapidly changing world, more people than not are experiencing high levels of workplace stress.

    Its crucial for every one of us to learn how to cope with bad stress and embrace good stress.

    Learning how to manage stress at the workplace can help you identify your stress triggers. It also ensures you have the right tools to protect your mental and physical well-being for years even while you are under pressure.

    A BetterUp coach can teach you life-changing stress management techniques. Contact us to learn how you can transform stress into something productive.

    Taking Care Of Yourself

    9 Simple Ways to Deal With Stress at Work

    Finally, don’t forget about the importance of self-care. It’s easy to get so caught up in work that we neglect our own physical and mental health. However, this is not healthy or productive. Ensure you’re getting enough sleep each night, eating well-balanced meals throughout the day, and taking breaks when possible. Taking care of yourself will help you feel more energised and less stressed at work.

    What feels like self-care for you? Whether it’s having a hot bath, playing with the dog, or reading a book – decide what helps you to feel taken care of and nourished and plan some in every day.

    Low-stress levels are crucial for productivity and success in any field of work, so don’t forget about your own needs. Taking care of yourself will make you more productive at work as well as happier overall, making you better at your job.

    We hope these tips are helpful in coping with work stress. You can take steps today to reduce your anxiety levels and improve how you feel at work. Don’t forget: your health is always more important than any job!

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    How To Handle Stress At Work

    If youre currently working, you probably know what it feels like to be stressed on the job. A must-do project arrives without warning. Three emails stack up for each one you delete. Phones ring, meetings are scheduled, a coworker drops the ball on a shared assignment.

    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.

    Read Also: How To Lower Stress Hormones

    Burnout & Workplace Stress

    Prolonged stress in the workplace often leads to burnout and is particularly likely in suppliers of critical services to the public. During natural disasters or health crises, healthcare and emergency service workers often work long hours over many days and weeks, reporting severe psychological distress .

    Coping With Stress At Work

    Coping with work related stress

    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.

    Recommended Reading: Can Stress Make Your Skin Itch

    Tip : Reduce Stress At Work By Prioritizing And Organizing

    When workplace stress threatens to overwhelm you, there are simple steps you can take to regain control of yourself and the situation. Your newfound ability to maintain a sense of self-control in stressful situations is often welcomed by employees, managers and subordinates alike, which can lead to better relationships in the workplace.

    Here are some suggestions to reduce stress in the workplace by prioritizing and organizing your responsibilities.

    Tip : Reduce Stress At Work By Breaking Bad Habits

    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.

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    Job Stress : Coping With Work

  • A New Path
  • Weve all experienced work-related job stress. Anticipating short deadlines with big workloads can make our stomachs tighten up. The striving to become the perfect employee that is never late, asserts themselves, creates phenomenal projects, and grind, grind, grinds.

    As American director, Andrew Bernstein put it, The truth is that stress doesnt come from your boss, your kids, your spouse, traffic jams, health challenges, or other circumstances. It comes from your thoughts about your circumstances.

    Two people could theoretically have identical lives, but due to their perceptions, the narrative they write over the top of their lives, they may have different experiences. Thats not to say that the person experiencing stress is wrong in any way. Its more that, our minds have the potential to shape the stress response.

    Taking Steps To Manage Stress

    7 Ways to Reduce Stress at Work

    The full text of articles from APA Help Center may be reproduced and distributed for noncommercial purposes with credit given to the American Psychological Association. Any electronic reproductions must link to the original article on the APA Help Center. Any exceptions to this, including excerpting, paraphrasing or reproduction in a commercial work, must be presented in writing to the . Images from the APA Help Center may not be reproduced.

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    How To Cope With Work

    Its an unfortunate reality, but most working Americans experience stress from work from a weekly to a daily basis. Humans were not designed to work in corporate America for 40+ hours a week. Most of us sit at a desk and stare at our computers for most of our adult lives. There is not much we can do about this reality, but the issue lies with work-related stress.

    Not only is it bad for our physical and mental health, but stress can create all sorts of danger within the mind and body, our relationship with others, and the relationship we have with ourselves. Although we cannot control the structured work week and work-related triggers, we can change how we react to work-related stressors.

    The reality of stressed Americans

    In a recent survey conducted by LinkedIn, featuring 4,958 members, they found that 74% of women say they are very or somewhat stressed for work-related reasons, compared with just 61% of employed male respondents. Although women are more stressed than men, women are more likely to find coping mechanisms for their stress.

    Women, for the most part, experience more stress than men because of workplace inequalities. They are also more stressed about taking maternity leave, the economy, and schools. 40% of women said they do not have enough time in the day to get everything done. There

    Coping with stress

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    If You Cant Say No Take A Different Approach

    If saying no is not an optionas is the case when your boss gives you another assignmentthen take a different approach.

    You can tell them the following instead: Im happy to take that on and here is a list of my current tasks and projects that require all my time at work. Which of these projects or tasks would you like me to put on hold so I can pursue this new assignment?

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    Talk To Your Supervisor

    The health of employees can have an effect on the companys productivity. It is essential for supervisors to look after their employees if they want the best performance possible. Of course, your boss has an incentive to create an environment that promotes the well-being of the workers.

    Having an open conversation with your supervisor can help you move in the right direction. You dont have to complain about the problems you are facing. Instead, you can list out all the ways you feel you can combat workplace stress. You can let your supervisor know about all the stressors for you at work and how to overcome them.

    It is essential that you discuss all the aspects of the workplace that might be affecting your productivity and work. You can also make suggestions about improving the physical workspace and making it more comfortable for everyone.

    Conflict Resolution Skills For Healthy Relationships

    How to cope with work stress

    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.

    Read Also: How To Get Stress Under Control

    What Are Work Stress Symptoms

    It can be hard to pinpoint the symptoms of work-related stress. People tend to adopt a coping mechanism instead, putting their difficulties down to just being extra busy, or believing that they should be able to cope if they just knuckle down. People can also convince themselves that its just for a short while until things get better. However, more often than not, it doesnt work out like this, as the work continues to come in or the source of your stress isnt resolved.

    Work-related stress can manifest itself in various symptoms, which can include:

    Negative Effects Of Workplace Stress

    Prolonged and excessive stress can have many and various negative impacts on our mental and physical wellbeing.

    While the highest performers can often survive and thrive in stressful environments, stress remains overwhelming and damaging for the rest of us .

    The adverse effects of workplace stress can take many forms, including the following :

    Also Check: How To Reduce Stress Hormones In Body

    How To Manage Work Stress

    Good stress management in the workplace is critical to your overall health.

    Life coach Suzy Greaves says one of the key skills to managing workplace stress is knowing how to say no.

    “Im constantly challenging clients who say they have no choice but to overwork,” she says. “I coach people to become empowered and believe they have a choice.”

    She explains that saying yes can win you brownie points in the short term, but if you take on too much and fail to deliver, it can be a disastrous long-term strategy.

    “Have confidence in your no when you think it’s the right decision, even though it may not be the most popular one,” she says. “In the long term, your ability to say no will be one of your most valuable attributes.”

    Tell Someone You Are Struggling With Stress

    How to Deal 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.
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    The Psychology Of Workplace Stress

    Stress is one of the major reasons employees cite for their absence from work, and stress-related absence is increasing.

    Neenan, 2018, p. 92

    Unfortunately, chronic stress is all too common in the workplace. According to the American Psychological Associations annual Stress in America survey, work is consistently cited as one of the top sources of stress in peoples lives.

    It is important to begin by understanding what we mean by the term stress.

    Definitions of stress typically fall into three categories :

  • Stress as a stimulus.
  • Stress as a response.
  • Stress as an interaction between an organism and its environment.
  • Each category is a good match for the three models of stress most often used in research :

    • Engineering modelSuggests that external stressors produce a stress reaction in the individual. Stress is what happens to the person, not within the person.
    • Physiological modelFocuses on what happens within the person in response to the stress.
    • Transactional modelA blend of the other two models concerned with the relationship between the person and the environment.

    This article mainly focuses on the transactional model, looking at what causes workplace stress, its effects, and how we cope.

    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.

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