Tuesday, January 31, 2023

What To Do When You Are Stressed At Work

The Physical Psychological And Social Effects Of Chronic Stress

How Do You Handle Stress | Best Answer | What Recruiters Look For

It’s important to note that stress is normal and does have its benefits. McKee and Seppälä both define “good stress” as a product of our human fight-or-flight response, “where our bodies prepare to fight off a potentially deadly attack or run away,” as Seppälä writes.

Here are the physical responses that occur as a result of our brains communicating a threat to our nervous system, according to McKee:

  • Our muscles become tense
  • Our hearts beat faster take consume more oxygen and nutrients
  • Our bronchial airwaves expand
  • Our pupils dilate to see more around us
  • Our cognitive processing briefly enhances so we can think faster

“These responses are helpful when we’re facing real dangers such as a physical attack or a natural disaster,” McKee writes. But here’s the catch: “Unfortunately, our brains don’t do a very good job of distinguishing this type of serious danger from the kinds of pressures and threats we experience at work.”

But over time, “chronic stress” or feeling stressed all the time, “is the number one enemy of success,” Seppälä adds.

While this is by no means an exhaustive list, effects of chronic stress, also known as long-term acute stress, include:

  • Proneness to illness and chronic infections
  • High blood pressure
  • Increased susceptibility to diabetes and cancer
  • Gastrointestinal issues
  • Restlessness throughout the day and night
  • Substance abuse

Chronic stress also has the ability to interfere with social well-being and spread to your co-workers, friends and family,

Provide Onsite Or Distance Counseling

Many companies have also begun providing counseling as a way for employees to help deal with stress in a recent study, almost half of workers felt they needed help in learning how to handle the stresses of their jobs. This strategyin or out of the office, in group settings or individuallycan help employees prepare for what stress will come their way.

Task Management Tips For Reducing Job Stress

Prioritize tasks. Tackle high-priority tasks first. If you have something particularly unpleasant to do, get it over with early. The rest of your day will be more pleasant as a result.

Break projects into small steps. If a large project seems overwhelming, focus on one manageable step at a time, rather than taking on everything at once.

Delegate responsibility. You dont have to do it all yourself. Let go of the desire to control every little step. Youll be letting go of unnecessary stress in the process.

Be willing to compromise. Sometimes, if you and a co-worker or boss can both adjust your expectations a little, youll be able to find a happy middle ground that reduces the stress levels for everyone.

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Maintain A Healthy Work

You can feel less overwhelmed if you’re taking time to relax and focus on activities outside of work. Engage in a favorite hobby, spend time with friends and family or rest your brain with movies or television. Giving your brain a break helps it re-energize so that it’s ready for your next set of tasks when you’re through resting and ready to return to work.

Related:The Ultimate Guide to Work Life Balance

Five Ways To Reduce Stress

Simple Exercises You Can Do Right at Your Desk 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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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.

Put Your Mental Health First And Listen To What You Need

This is the most important point on the entire list.

That’s why it’s essential to put yourself first and do whatever’s necessary in order to improve your mental health.

Feeling relaxed and ready to go back to work? Be sure to spread some of the best tips on how to de-stress at work with your coworkers in need!

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When You Can’t Cope

Are you still finding that you can’t cope with anxiety at work? If so, you have additional options to get help.

Your first option is to seek treatment from a mental health professional. If you only have a vague notion that something is wrong but haven’t seen a doctor, now may be the time.

Obtaining a diagnosis and treatmentlike in-person or online therapy or medicationshould always be your first step if severe anxiety is interfering with your life, including your ability to work.

Getting a diagnosis may also help if you are considering applying for disability benefits.You may also be eligible for unpaid leave under the Family and Medical Leave Act . Disability benefits or unpaid leave can offer you the time you need to work on your anxiety and then re-enter the workforce from a stronger position.

Know When Its Not Working

Stress in the Workplace – What you Need to Know

Because of the toll that ongoing conflict can exact from a person, sometimes its advisable to put some distance in the relationship or cut ties completely.

In cases of abuse, simple conflict resolution techniques can only take you so far, and personal safety needs to take priority.

When dealing with difficult family members, on the other hand, adding a few boundaries and accepting the other persons limitations in the relationship can bring some peace. In friendships that are unsupportive or characterized by ongoing conflict, letting go may be a great source of stress relief. Only you can decide if a relationship can be improved, or should be let go.

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How To Use Chunking

The next time you are trying to remember items from a list, start by forming them into groups. If you are working with a list of vocabulary words, for example, you might create small groups of words that are similar or related to one another. A shopping list might be broken down into smaller grouping based on whether the items on the list are vegetables, fruits, dairy, or grains.

Chunking can be used as an everyday memory enhancer, but researchers have also found that you can improve your ability to effectively chunk information.

Bor relates the story of one participant in a memory experiment who challenged himself to improve the number of items he could remember. While he was initially able to remember seven items, he increased this to 80 units of information over the course of 20 months. He devoted an hour a day, approximately four days a week to this task.

While you might not be able to devote such intense concentration to improving your memory, there are things that you can do to make the most of your brain’s natural tendency to seek patterns and group information.

Get In Touch With Your Feelings

An important component of conflict resolution involves only youknowing how you feel and why you feel that way. It may seem that your feelings should already be obvious to you, but this isnt always the case. Sometimes you feel angry or resentful, but dont know why. Other times, you feel that the other person isnt doing what they should, but you arent aware of exactly what you want from them, or if its even reasonable.

Journaling can be an effective way to get in touch with your own feelings, thoughts, and expectations so you are better able to communicate them to the other person. Sometimes this process brings up some pretty heavy issues, and psychotherapy can be helpful.

Recommended Reading: How To Meditate To Relieve Stress And Anxiety

What Are The Causes Of Work

As well as feeling you have too much work to do, issues that can create stress at work include:

  • expectations of long working hours and blurred boundaries about contact outside work hours
  • narrow and limited job content
  • too much or too little work
  • lack of recognition or positive feedback
  • uncertainty about what is expected or required in the job and the future of the organisation
  • harassment bullying, violence, sexual, racial, disability or being different
  • accident hazards and dangers
  • poor management styles that do not include consultation or value diversity in the workplace
  • unresolved conflict in the workplace
  • poor support for workers experiencing personal or professional difficulties.

Impacted Personal And Workplace Relationships

So, what should you do if youâre feeling extra stressed at work? Three ...

Stress can prevent employees from devoting energy toward their relationships.

Workplace stress makes it difficult for employees to form positive workplace relationships. It can also chip away at existing bonds with peers.

Beyond workplace relationships, personal relationships suffer, too.

Overly stressed employees might find it difficult not to bring those negative feelings home. This can blur the healthy boundary between your job and personal life. Having work-life balance gives you the time to invest in strong, healthy relationships.

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What If I Am Not Eligible For Stress Leave

If you dont qualify for a stress leave based on a chronic condition, or if you work for a company that has fewer than 50 employees, there are other things you can do to help alleviate your job stress. These might include taking:

  • Mental health days: Spending even one day away from a stressful situation can often help reduce anxiety so you can better focus on your job when you return.
  • Unpaid personal leave: If you work for a small company, or if you havent been at your job long enough to qualify for stress leave under the FMLA, you still might be able to take unpaid personal leave.
  • Leave of absence: Even if you dont qualify for an FMLA stress leave, some employers will still grant you a leave of absence. However, they dont have to keep a job open for you under this type of leave, and as with FMLA, you likely wont be paid for your time off.

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.

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How To Cope With Stress At Work: 15 Tips That Might Help

Over the years, workplaces have become increasingly receptive to the mental wellness of their employees. And yet, stress at work is inevitable, with Singaporeans being among the most stressed at work globally. While you may be lucky enough not to take your work home, you might be taking home the stress from work. If its not managed well, it can affect your physical and mental health. So its important that you learn how to cope with stress at work and not let it get the better of you.

Emotional Intelligence In The Workplace

The best exercise to reduce stress at work

Emotional intelligence in the workplace has four main components:

  • Self-awareness: The ability to recognize your emotions and their effects while using gut instinct as a guide to your decisions.
  • Self-management: the ability to control your emotions and behavior and to adapt to changing circumstances.
  • Social awareness: The ability to feel, understand and respond to the emotions of others and to feel socially comfortable.
  • Relationship management: The ability to inspire, influence and connect with others and manage conflicts.

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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.

How Employees Can Deal With Stress At Work

Some symptoms that will tell if you are going through anxiety at workplace are physical and include pains, head and stomach aches, fatigue, eating and sleeping disorders. Other signs are cognitive and include for example, a difficulty to concentrate or make decisions, think or remember things. Finally, you may suffer from emotional symptoms such as feeling sad, tense or angry.

If you have detected some of the mentioned signs you may be suffering from work stress. Luckily, there are techniques and actions you can take to reduce it. The American Psychological Association proposes some:

Track your stressors: Keep a diary where you can identify what situations causing you stress, what you feel and how you react to them. This can help you find patterns in the causes and your reactions.

Develop healthy responses: Try to make healthy choices when you feel the tension grows. Some options are physical activity, time to hobbies, reading, going to concerts or playing with your family. Achieving good sleep quality also helps manage stress try to limit caffeine and minimize stimulating activities at night.

Establish boundaries: Set schedules to carry out work tasks at home, such as limiting time for emails or moments to answer the phone.

Time to disconnect: To avoid burnout, it is important that you take rest and relaxation times to return to your pre-stress functioning levels.

Relax: Apply relaxation techniques, such as meditation, deep breathing or mindfulness.

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Find Meaning In Your Job

What do you love most about your job? What gives your work meaning and purpose?

These questions might sound simple, but they’re important. If you know what gives your work meaning, you’re more likely to be able to develop intrinsic motivation .

This motivation comes from knowing that what you do has value in its own right. It can help you to manage the stress that goes along with the work you do, and to build resilience

Use tools like the MPS Process

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

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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.

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