handling stress at work

Workplace stress is not a new concept as the office has always been related to stress, boredom and sometimes even depression. While workplace stress is normal to some extent, excessive stress can reduce your productivity and adversely affect your mental/physical health, relationships, and career growth. While you can not really control everything happening at your office, you can always control the ways it affects your well being. Make sure you do not feel helpless and depressed while you are stuck in such an environment.  Whatever your ambitions or work demands, there are steps you can take to protect yourself from the damaging effects of stress, improve your job satisfaction, and bolster your well-being in and out of the workplace.


Reasons for excessive stress at work-

  • Fear of missing out
  • More overtime due to staff cutbacks
  • Performance pressure followed by job dissatisfaction
  • The pressure to work at optimum levels—all the time!
  • Lack of control over how you do your work
  • Office politics

Also Read: How to help your partner to get out of depression? 

Signs of workplace stress

  • Feeling anxious, irritable, or depressed
  • Apathy, loss of interest in work
  • Problems sleeping
  • Fatigue
  • Trouble concentrating
  • Muscle tension or headaches
  • Stomach problems
  • Social withdrawal
  • Loss of sex drive
  • Using alcohol or drugs to cope


1. Connect with people


Sometimes the best stress-reducer is simply sharing your stress with someone close to you. The act of talking it out and getting support and sympathy—especially face-to-face—can be a highly effective way of blowing off steam and regaining your sense of calm. The other person doesn’t have to “fix” your problems; they just need to be a good listener. Having a solid support system at work can help buffer you from the negative effects of job stress. Just remember to listen to them and offer support when they are in need as well. If you feel you do not have anyone to be friends with in the office, you can always try meeting new people with common interests by attending seminars, joining clubs, or socializing in general.

2. Go healthy


Good health is directly related to your well being, in every context. When you’re overly focused on work, it’s easy to neglect your physical health. But when you’re supporting your health with good nutrition and exercise, you’re stronger and more resilient to stress. Your food choices can have a huge impact on how you feel during the workday. Eating small, frequent and healthy meals, for example, can help your body maintain an even level of blood sugar, keeping your energy and focus up, and avoiding mood swings and depression.

3. Have your productivity sleep


You must have heard about the term ‘beauty sleep’, which women generally do to achieve a natural glow on the face. Similarly, having a good 8 hours of sleep complements your daytime productivity, creativity, problem-solving skills, and ability to focus. The better rested you are, the better equipped you’ll be to tackle your job responsibilities and cope with workplace stress. Limit the number of night or irregular shifts you work in a row to prevent sleep deprivation mounting up on your head.


4. Prioritize and organize tasks


When job and workplace stress threatens to overwhelm you, there are simple, practical steps you can take to regain control. All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime. Avoid scheduling things back-to-back or trying to fit too much into one day. If you've got too much on your plate, distinguish between the "shoulds" and the "musts." Drop tasks that aren't truly necessary to the bottom of the list or eliminate them entirely. If a large project seems overwhelming, focus on one manageable step at a time, rather than taking on everything at once.


5. Ditch bad habits at work

Many of us make the job stress worse with negative thoughts and behavior. If you can turn around these self-defeating habits, you’ll find employer-imposed stress easier to handle. If you focus on the downside of every situation and interaction, you'll find yourself drained of energy and motivation. Try to think positively about your work, avoid negative-thinking co-workers, and pat yourself on the back about small accomplishments, even if no one else does. Many things at work are beyond our control—particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.


6. Be proactive and clear about duties

Healthy and happy employees are always an asset to the company. So think of your contentment as a mutual demand between you and your company. The human resource department is responsible for dealing with problems related to employee satisfaction and maintaining a healthy working environment. Rather than rattle off a list of complaints, let your employer know about specific conditions that are impacting your work performance. Ask your supervisor for an updated description of your job duties and responsibilities. You may then be able to point out that some of the things you are expected to do are not part of your job description and gain a little leverage by showing that you've been putting in work over and above the parameters of your job.

We hope this helps you to find peace, contentment, and success at your work. Share it with your colleagues and get socializing, as they say, sharing is caring!



Tags:  How to manage stress at work, Work related stress, How to deal with stress and anxiety