Every individual who has ever done a job has, at some point or the other, experienced the pressure of work-related stress. All jobs consist of few stressful elements, even if you completely love what you do. To be precise, you might experience pressure to fulfill a challenging obligation or meet a deadline. But when work-related stress turns out to be chronic, it can be harmful and overwhelming to both emotional and physical health.
It isn’t possible to always avoid the tensions that happen on the job. Yet, you can take few steps to manage stress at work.
Common Sources of Stress At Work
Several factors go hand-in-hand with stress at work. Few common stressors at workplace are:
- Excessive workloads
- Low salaries.
- Few opportunities for advancement or growth.
- Work that isn’t challenging or engaging.
- Lack of social support
- Not enough control over decisions related to job
- unclear performance expectations or Conflicting demands
Harmful Effects of Uncontrolled Stress
Unfortunately, the stress which is related to work doesn’t just disappear at the time when you leave for home. When stress persists, it tolls on your well-being and health.
In short, the work environment that is stressful can contribute to various problems such as sleep disturbances, headache, short temper, difficulty in concentrating and stomachache. Chronic stress often results in insomnia, anxiety, weakened the immune system and high blood pressure. It can also result in serious health conditions for example obesity, heart disease, and depression. People, who often experience excessive stress at work, deal with it in unhealthy ways like smoking cigarettes, eating unhealthy foods, overeating, or abusing alcohol and drugs.
Steps to manage Stress At Work
1. Check your stressors
Keep a check for a week or two to recognize which situations generate the most stress and in what you react to them. Record your feelings, thoughts, and information concerning the environment, together with the circumstances and the people involved, the physical setting as well as in what way you reacted. Did you get a snack? Raised your voice? Stood up for a walk? Lit up a smoke? Taking down notes can help you in finding out the patterns among your stressors and the way you react to them.
2. Develop healthy responses
Instead of fighting stress with alcohol or fast food, try your best to make some healthy choices whenever you undergo the tension rise. Exercise is an amazing stress-buster. Yoga is also an excellent choice. You can also fight stress by indulging in your favorite activities and hobbies. Whether it’s going to concerts, reading a novel, or playing games, always make sure to keep back time for the few things that bring you utmost pleasure. Enough and good quality of sleep is also very effective and important factor in stress management. Fabricate healthy sleep habits by limiting your intake of caffeine during late hours, as well as minimizing stimulating activities, for example, television and computer use, at night.
3. Get some support
Accepting help from trusted family members and friends can refine your capability to manage stress. Your employer might also offer stress management resources through an employee assistance program (EAP), including counseling sessions, online information as well as referral to mental health professionals if required. If you still continue to feel disturbed by work stress, you might want to have a word with a psychologist, who can help in managing stress as well as changing unhealthy behavior.