You can rest assure that no matter where you work, there is going to be some type of stress involved. Stress, is part of life and not one person is privy to escaping that. However, when stress becomes excessive, it can begin to hinder the way you work, your physical well being, as well as your emotional health. If you are no longer able to perform as you once did, eventually, the stress could cost you your job. While you can’t control everything that happens while at work, especially during the holiday season, there are some things that you can do to make the crazy days just a bit less stressful.
Coping with Workplace Stress in Hard Economic Times
Since the decline of the global economy, the stress levels for most workers have increased. The thought that one day you could be employed and the next day you could be laid off can really drive you crazy. The fear and uncertainty of job security can sky rocket stress to new heights. Even though the pressures to perform well and keep your job can weigh heavy on you, it is important that you keep a positive moral and carry on with your job requirements.
There are a lot of things that you can do to help manage the amount of stress you’re under. Here are a few that can help you manage workplace stress:
• Be sure to take care of your health. When you’re in good health you are better equipped to handle extra stress.
• Avoid those that create negative vibes and also refrain from repeating negative habits and attitudes in the workplace that can add to your stress.
• Learn to better communicate with your coworkers and management so that there is less room for confusion.
Beware of These Workplace Stress Signs
It can be very easy to become discouraged or withdrawn from your work when there is so much stress involved. The more you allow the stress to get to you, the higher your chances are of losing your job, decreasing in productivity, and feeling unfulfilled. It is best that you begin to notice the warning signs that the stress is more than you can bear. Below are some signs you should take heed to:
• Feelings of anxiety, depression, or irritability
• Decrease in your interest in work
• Difficulty sleeping
• Physical problems such as headaches, muscle aches, and stomach pains.
• Drinking and drug usage
• Difficulty concentrating
• Withdrawing socially
Take Care of Yourself and Reduce Workplace Stress
Being in control of your life and having realistic expectations about your day-to-day challenges are the keys to stress management, which is perhaps the most important ingredient to living a happy, healthy and rewarding life. – Marilu Henner
If you’ve been stressed to the point that you’re unable to do your job, complete your tasks at home, or stay health, it is time to do something about it. The first step should be to evaluate your physical and mental health. By taking care of yourself, you are better prepared to face the challenges that might come your way. You don’t have to do a lot to take care of yourself, in fact, just a few lifestyle changes could get you on the right track to reducing stress.
Exercise
You don’t have to join a gym to exercise, and you don’t need to do 100 crunches per week. All you need to do is get out and get moving. Take up a hobby such as dance or go walking around your neighborhood for at least 30 minutes per day. This will help increase your energy levels which is great for dealing with a hectic day in the office.
Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body. – Arnold Schwarzenegger
Eat Better Foods
Many people are not aware that having a low blood sugar level could cause irritability and anxiety. Therefore instead of under or over eating, you should start selecting well balanced meals. Try to eat foods that provide energy to get you through the day.
Less Drinking and No Nicotine
If you like to sip on a cocktail every now and then, this tip won’t apply to you. However, if you drink alcohol as a comfort tool, it is time to drink in moderation. Alcohol does nothing to completely eliminate the feelings you might have, it is only temporary relief. Nicotine on the other hand is a stimulant for anxiety and therefore, if you can manage you should stop smoking.
Get Some Rest
It can be complicated to get a good night’s sleep when you’re so anxious and wired up from the events that took place at work. Be that as it may, lack of sleep makes it much worse and more complicated to deal with. Therefore, try to practice getting to bed at a decent hour so that you’re energized for what tomorrow might bring your way.
Prioritizing and Organizing to Reduce Stress
Don’t let your job overwhelm you no matter how many responsibilities you have. Tehre are a few simple things that you can do to better manage the stress and at least control what you can. When you find that you’re able to control things better and to remain calm in a stressful situation, you will feel much better about going to work each day. Here are some ideas on how prioritizing and organizing can help reduce the amount of stress you’re experiencing:
Time Management
• Create a schedule – Review all of your tasks for the day and try to place them on a schedule. Be sure to balance your schedule between some downtime and stressful projects so that you don’t overload yourself.
• Avoid Overbooking – You’re only one person and therefore you cannot take on the role of multiple. Be sure that you’re not scheduling things too close together. Finding a healthy balance is key to time management.
• Get to work earlier – This might seem strange, but employees who get to work even 15 minutes before their start time are known to have a less stressful day. When you’re rushed to get through the door on time and you have a lot of work to complete, you have to start right away. For those who come early, they are able to gradually start their day.
• Take a break – there is nothing wrong with walking away from the computer screen for a moment and taking time to yourself. Even if all you do is take a long stroll to the water cooler in the cafeteria. Just get away from the work for a moment.
Task Management
• Put Tasks in order – Look over your schedule and see what needs to be done for the day. You should then prioritize your tasks in order of importance for better productivity.
• Break Larger Projects Down – If you have a big project to do, instead of trying to conquer the monster in one step, break it down into smaller tasks to reduce the amount of stress you’re under.
• Ask for help – If something is too much for you to handle, don’t be afraid to talk with your coworkers or management about asking for help. If you’re a manager, you can delegate tasks to other workers who do not have a large workload.
Improve Your Emotional Intelligence
If a person is able to manage their emotions in a more positive manner, they would not experience as much stress. Emotional intelligence includes being able to communicate with others, problem solve effectively, and overcome diversity in a positive way. Here are the skills you need to obtain to fully master emotional intelligence:
• Recognize when you’re stressed – the moment you realized you’re more than a bit stressed out you should begin thinking of ways to counteract those feelings constructively.
• Utilize effective nonverbal – The way you talk, walk, and move is all part of nonverbal communication. So though you might not shout to the rooftops that you’re stressed or unhappy, your body language will reflect as such. Try to keep the nonverbal to a minimum and also be able to handle the nonverbal that come from your coworkers in a constructive way.
• Learn to laugh it off – Sometimes the best medicine for stress is laughter. When something has you stressed out, try to find the humor in and laugh it off.
• Learn to constructively handle conflict – Conflict is also a common workplace stress trigger. You need to learn how to effectively work with your coworkers to come to a common understanding or at least to agree to disagree in a healthy way.
Break Those Bad Habits
Your stress might not all be a result of someone else’s actions. Sometimes, in order to reduce workplace stress, you have to look in the mirror and first fix your negative actions. In order to do this you will need to be honest with yourself and be willing to make the changes necessary. Common bad habits are:
• Perfectionism – no one is perfect, and if you’re striving to be the best at everything, you’re creating your own stress. There is nothing wrong with reaching for the stars, but you must set reasonable goals for yourself.
• Check Yourself – are you always late to work? Is your office out of order? Time to get that in order. Start getting to work before your start time and keep your office in a manageable order so that you don’t become overwhelmed later on.
• Stop thinking negatively – You can drain yourself of the energy you have if you’re always thinking negatively. Try to see the positive in every situation and you will certainly notice a difference.
• You can’t control everything – As nice as it would be for everything to go the way you want it to when you want it to that is not always the case. Therefore, control what you can, and try to work your way through what you can’t.
Allowing workplace stress to linger for too long could result in a loss of job, depression, and even a decrease in your overall health. If your workplace stress continues, it may be advisable that you speak with management. There are tools, workshops, and more that your manager could implement to help create a more positive working environment.
Resources
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