8 Effective Ways To Cope With Stress In Workplaces
In the fast-paced & Demanding work environments, stress has become an
inevitable Phenomenon for many individuals. Whether it's meeting deadlines, navigating
office politics, or balancing personal and professional responsibilities,
stress can take a toll on both mental and physical well-being. Work stress is
common—64% of employed adults experienced work stress in 2019 and 2020,
according to the American Psychological Association’s (APA) Stress in America
survey. However, managing stress doesn't always have to involve visible
interventions or major lifestyle changes. In fact, there are subtle yet
impactful ways to alleviate stress in the workplace that promote well-being & productivity without drawing undue attention.
What is work-related stress?
According to the world health organization "Work-related stress" is the
response people may have when presented with work demands and pressures that
are not matched to their knowledge and abilities and which challenge their
ability to cope. Stress occurs in a wide range of work circumstances but is
often made worse when employees feel they have little support from supervisors
and colleagues, as well as little control over work processes.
Work-related stress can be caused by poor work organization (the way we design
jobs and work systems, and the way we manage them), by poor work design (for
example, lack of control over work processes), poor management, unsatisfactory
working conditions and lack of support from colleagues and supervisors.
Many studies & research findings that the most stressful type of work is that which
values excessive demands and pressures that are not matched to employees’
knowledge and abilities, where there is little opportunity to exercise any
choice or control, and where there is little support from others.
Employees are less likely to experience work-related stress when demands and
pressures of work are matched to their knowledge and abilities, control can be
exercised over their work and the way they do it, support is received from
supervisors and colleagues, and participation in decisions that concern their
jobs is provided.
The Difference between pressure and stress.
Pressure can be positive and a motivating factor and is often essential in
helping you to carry out your job, particularly when something needs to be
done quickly. It can help you to work at your best, achieve your goals and
perform better.
Stress occurs when this pressure becomes excessive, and it is a natural
reaction which is also called our fight or flight response. It is not an
illness but a state. Acute stress can occur when faced with a challenging
situation, such as a job interview or exam, and is natural, and it is when
this state remains and becomes chronic that mental and physical illness can
develop.
Symptoms of work-related stress
The signs or symptoms of work-related stress can be physical, psychological
and behavioral.
Physical symptoms include:
- Fatigue
- Muscular tension
- Headaches
- Heart palpitations
- Sleeping difficulties, such as insomnia
- Gastrointestinal upsets, such as diarrhoea or constipation
- Dermatological disorders.
Psychological symptoms include:
- Depression
- Anxiety
- Discouragement
- Irritability
- Pessimism
- Feelings of being overwhelmed and unable to cope.
-
Cognitive difficulties, such as a reduced ability to concentrate or make
decisions.
Behavioral symptoms include:
- An increase in sick days or absenteeism
- Aggression
- Diminished creativity and initiative
- A drop in work performance
- Problems with interpersonal relationships
- Mood swings and irritability
- Lower tolerance of frustration and impatience
- Disinterest
- Isolation.
Causes of work-related stress
Some of the factors that commonly cause work-related stress include:
- long hours
- heavy workload
- changes within the organization
- tight deadlines
- changes to duties
- job insecurity.
- lack of autonomy
- boring work
- Insufficient skills for the job
- over-supervision
- inadequate working environment
- lack of proper resources
- lack of equipment
- few promotional opportunities
- harassment
- discrimination
- poor relationships with colleagues or bosses
- crisis incidents, such as an armed hold-up or workplace death.
What is stress-related hazards at work?
Stress related hazards at work can be divided into work content and work
context.
Work contents includes job content:
(monotony, under-stimulation, meaningless of tasks, lack of variety, etc);
workload and work pace (too much or too little to do, work under time
pressure, etc.); working hours (strict or inflexible, long and unsocial,
unpredictable, badly designed shift systems); and participation and control
(lack of participation in decision-making, lack of control over work
processes, pace, hours, methods, and the work environment).
Work context includes:
Career development, status, and pay (job insecurity, lack of opportunities for advancement, under- or over-promotion, low-value work, piece rate payment schemes, unclear or unfair performance evaluation systems, being over- or under-skilled for a job); the worker's role within the organization (ambiguous role, conflicting roles); interpersonal relationships (poor supervision, careless or unsupportive behavior, poor relationships with coworkers, bullying/harassment and violence, isolated or solitary work, etc.); organizational culture (poor communication, poor leadership, lack of behavioral rules, lack of clarity about organizational objectives, structures, and strategies); and work-life balance (conflicting demands of work and home, lack of support for domestic issues at work.
How to manage stress in workplace
Practice Mindfulness:
Incorporate mindfulness techniques into your daily routine to help manage
stress. Take short breaks throughout the day to engage in mindfulness
exercises such as deep breathing, meditation, or simply focusing on the
present moment. These practices can help reduce feelings of overwhelm and
promote a sense of calm and clarity.
Set Boundaries: Establish clear boundaries between work and personal
life to prevent burnout and reduce stress. Determine specific times for
work-related tasks and make an effort to disconnect during non-work hours.
Setting boundaries also involves learning to say no to additional tasks or
responsibilities when necessary, prioritizing your well-being.
Prioritize Tasks: Break down your workload into manageable tasks
and prioritize them based on importance and urgency. Focus on completing
one task at a time rather than trying to tackle everything at once. This
approach can help prevent feelings of overwhelm and increase productivity,
ultimately reducing stress levels.
Manage your time: Improve your time management skills to
better organize your workload and reduce stress. Use tools such as
calendars, to-do lists, or task management apps to schedule your tasks and
allocate time for breaks and relaxation. By effectively managing your
time, you can avoid procrastination and prevent last-minute rushes,
leading to a more stress-free work environment.
Exercise regularly: Many studies have found exercise reduces stress. Aerobic exercise works best for most people. This includes running, swimming, or brisk walking. Yoga, Pilates, tai chi, or simple stretching can also help. They help create a calmer, meditative state.
Seek For Support: Connect with colleagues, friends, or mentors
who can provide emotional support and perspective during stressful times.
Sharing your experiences and concerns with others can help alleviate
stress and provide valuable insights and advice. Building a supportive
network can also foster a sense of camaraderie and belonging in the
workplace.
Practice Self-Care: Prioritize self-care activities that promote
physical and mental well-being, both inside and outside of the workplace.
Engage in regular exercise, eat nutritious meals, get an adequate amount
of sleep, and participate in hobbies or activities that bring you joy and
relaxation. Taking care of yourself is essential for managing stress and
maintaining resilience in the face of challenges.
Professional Help: If stress becomes overwhelming or persistent, consider seeking support from a mental health professional. Counseling, therapy, or coaching can provide you with coping strategies, stress management techniques, and personalized support to address underlying issues and improve your overall well-being. Don't hesitate to reach out for help if you need it.
Managing stress in the workplace requires a proactive and holistic approach that addresses various aspects of well-being. By practicing mindfulness, setting boundaries, prioritizing tasks, managing time effectively, seeking social support, practicing self-care, and seeking professional help when needed, individuals can effectively cope with stress and thrive in their work environments. Implementing these strategies can contribute to a healthier and more balanced approach to work and life, ultimately enhancing overall quality of life and productivity.
Sources:
World heal organization: Occupational health: Stress at the workplace (who.int)
Work-related stress - Better Health Channel
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