How to deal with stress at workplace

by cadabamshospital

01 June,2020 | 1 month read

                                                 “It's not stress that kills us, it is our reaction to it.”

                                                                                                                 – Hans Selye

Have you ever been faced with an endless to-do list, much-nearing deadlines, and targets then finally the word comes out of your mouth 'Eek! I feel stressed'? Well, all of us have faced stress at the workplace in some form or another, learning to manage it is essential for our mental health and well being. Let’s jump into how we can learn to cope with workplace stress.

Why does our body feel stress?

Above all, the push for stress is planned by nature. Without "stress" evolution or survival of humankind is impossible. For instance, consider our ancestors from a million years ago. They lived in caves where other wild creatures like lions and tigers roamed around as well.

To survive the day and stay alive, they had to battle with the wild creatures and protect themselves. In such scenarios, stress naturally acted as an alert mechanism to let them know that they were at an inherent danger when they were close to it.

We should realize that stress is a physical reaction that occurs when the body assumes it is under attack and triggers our 'fight or flight' response. In the interim, the body begins to discharge a tangled arrangement of hormones and chemicals such as adrenaline, cortisol, and norepinephrine to set up the brain and body for physical action, i.e. either to battle or flee.

Stress from an individual perspective

From an individual’s point of view, unlike the other factors, workplace stress is highly personal. The myth that usually everyone holds in their mind is that it is job pressure which leads to stress, but in fact, the culprit is the individual's mindset due to which they behave or react to stressors in a certain way.

Having said that, there are certain factors that can lead to stress from work life. Some of them are:

  Stress because of

     Signs

  • Low income
  • Increased workloads
  • Lack of opportunities for upgrade
  • Lack of work challenge or routine work
  • Having low command on job-related decisions
  • Unclear target oriented performances
  • Irritated mood
  • Depressed
  • Feeling anxious
  • Shortened sleep
  • Lack of concentration
  • Headaches
  • Social isolation
  • Lack of sex drive
  • Substance abuse

How stress affects you:

Now, several companies focus on the importance of stress management because the problems that are faced by an employee at a workplace can be quite intense; the stress levels can range from being benign and manifesting in forms like colds and flu, to being quite serious leading to heart diseases and metabolic syndromes.

Since it’s pretty uncommon and almost impossible to find a job that doesn’t stress you out, the more realistic choice will be to adopt effective strategies that reduce stress while you’re at work.

Tips to manage workplace stress

Take things one step at a time:

Generally, you might feel better when the work pressure or stress is at a low level. To keep it that way, all you have to do is to concentrate on one thing at a time - whether it is your workplace or school or personal life. This habit will get the work done in time and also ensure a high quality of work.

Instead of consuming much time at doing the things several times, sort it out, and replace it with respect to the level of accuracy it deserves. Take some time to think about what needs to be done initially, and plan the task accordingly. However, if you still need to multitask, you can do something like dividing them into simple chunks and set different times in the day to focus on them.

Start your day on the right foot:

If you want to experience the full benefits of stress management, then you will have to learn about time and stress management. Once you have completed your errands at home, dodged the traffic and crowds during your daily commute, and had your first cup of coffee at work then you are ready to take on the tasks of the day.

However, when you start your day on a stressful note, you may notice that you are way more reactive to stress at work as well. This will make you jittery, anxious, irritable, and bring about a negative attitude as well. One of the many advantages of stress management is that you learn to slow down and analyze your daily routine so that you can reduce your stress levels throughout the day. 

Stress management in the workplace begins when you start your day off on the right foot. This includes proper planning, a nutritious breakfast, a clear view of the tasks that need to be completed for the day, and a positive attitude will help you manage stress more easily.

Organize yourself:

Sometimes the list of tasks you have in a day makes you stressed and overwhelmed. So start doing things in a smart way where you feel comfortable and build momentum.Maintain a to-do list in smart and short-terms. List out the top 2 or 3 priority issues and try to resolve it instead of scattering your attention across tasks.

Do things smart and short:

Sometimes the task sheet itself makes you stressed and overwhelmed. So start doing things in a smart way where you feel comfortable and particular. Maintain to-do list in smart and short-terms. List out the top 2 or 3 priority issues and try to resolve it.

Focus on the solution:

Instead of following the usual course of your thought process which obsesses over the problem, try to solve a problem in different ways, and redirect the focus on solutions. Let 80% of your concentration be on finding the solution and only 20% on the dwelling. This will make your productivity go off the charts.. Click here

Prepare for the next day before bed:

Packing the things you need before bed will ensure that your day is well-planned in advance. You also won’t face the stress of forgetting any important thing while leaving your home for the office. Instead of forgetting something and stressing about it throughout the day, try this simple hack instead. It may not even take five minutes and will make your day go much smoother.

Be clear about your role:

One of the major factors that contribute to employee burnouts is unclear requirements. If you have no idea what your tasks are and what you are expected to do, or if the requirements keep changing repeatedly, then you may be falling into a trap that will escalate your stress levels.

The solution to this problem is that you will have to talk to your supervisor and go over your expectations and career plan. This can be a major stress buster for you and will help you avoid misunderstandings with your supervisor.

Steer clear from conflict:

One of the important points of stress management in the workplace includes staying away from conflict. Interpersonal conflict can take a toll on the employee’s physical and mental health. Since employee conflict can be difficult to escape, it’s always a good idea to avoid it as much as possible.

This means that you shall not indulge in any workplace gossip, don’t overshare your personal opinions on politics and religion, and stay away from inappropriate humor. Avoid people who don’t get along with others, and if you get stuck in a conflict with anyone, learn to deal with it rationally and logically.

Take breaks to rejuvenate:

Schedule regular and routine break time in the middle of your work day. Remember to keep moving and take this time to get some fresh air and go for a walk. This can serve as a pick me up and do wonders for your mood at the workplace.

Also, ensure that you don’t rush your lunch break and take the time to savour the food instead of gulping down mindlessly. These small changes to your routine can help by refreshing your mind to take on the rest of the day.

Don’t overload yourself:

Limit your daily information intakes such as newsletters, blogs, and podcasts. Consuming too much information or content might make it harder for your brain to process important information when you need to. Limiting overload makes it easy to focus on what you do.

Make yourself comfortable:

Not many employees realize that physical discomfort is a major stressor in the workplace. You may not notice the immediate physical stress that comes from sitting in a chair all day; it can result in a sore back as well. Even irritants such as office noise can be quite distracting and cause frustration. So, you will have to ensure that you are working in a quiet, soothing, and productive workplace and have a comfortable workstation to ensure peak productivity.

If you’re unable to find relief and suffer from constant anxiety at the workplace, you may need help to reduce the effects of stress on your life. Call us on our 24X7 helpline @ +91 9741476476.

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