Simple Ways to Manage Workplace Stress
Updated: Jul 12
Have you ever had a day at work where you struggled to concentrate because your mind was elsewhere?
Every person who has ever worked has experienced the pressure of work-related stress at some point.
Even if you enjoy what you do, any workplace can be stressful at times.
You might feel under pressure to achieve a deadline or finish a demanding task. But if professional stress persists, it may be debilitating and detrimental to both mental and physical health.
Tensions that arise at work are sometimes unavoidable. However, you can take action to reduce your stress at work.
What Are Common Sources of Stress in the Workplace?
Certain factors tend to go hand-in-hand with work-related stress. Some common workplace stressors are:
Low pay rates
Few possibilities for development or advancement
Uninteresting or unchallenging work
Inadequate social support
Not having enough influence on workplace decisions
Ambiguous performance objectives or conflicting demands
Taking Steps to Manage Stress
1. Track Your Stressors
Keep a journal for a week or two to note the circumstances that stress you out the most and how you handle them. Keep track of your thoughts, emotions, and details about the situation, such as the individuals and events involved, the physical environment, and your reaction. Did you speak louder? Visit the vending machine for a snack? Take a walk? You can discover patterns between your stressors and your responses by taking notes.
2. Develop Healthy Responses
When you feel the tension rising, try your best to make healthy choices as opposed to trying to combat it with fast food or alcohol.
Stress can be reduced by exercising. Yoga is a great option, but any kind of exercise is good for you.
Make time for your hobbies and preferred activities as well. Be sure to schedule time for the activities that make you happy, whether they are reading a book, attending concerts, or playing games with your family.
For successful stress management, getting adequate decent sleep is also crucial. Create sound sleep habits by avoiding caffeine in the afternoon and cutting back on stimulating nighttime activities like watching TV and using the computer.
3. Establish Boundaries
It's easy to feel under pressure to be accessible all the time in today's digital age. It is recommended to set some boundaries between your job and personal life. That could entail setting a rule prohibiting checking email while at home in the evening or refraining from taking calls while having dinner.
Although everyone has a different preferred level of blending their work and personal lives, setting some distinct boundaries between them can help to lessen the likelihood of work-life conflict and the stress that comes with it.
4. Learn How to Relax
Stress-reduction techniques include mindfulness (a state in which you actively observe current experiences and thoughts without judging them), deep breathing exercises, and meditation.
Take a few minutes each day to concentrate on something easy, like breathing, walking, or enjoying a meal. With experience, the ability to concentrate intently on one thing while avoiding distractions will become more robust, and you'll discover that you can use it in various situations in your life.
5. Get Some Support
Accepting assistance from dependable friends and family members might help you better manage stress. Additionally, your employer might offer stress management tools through an employee support program, such as online resources, accessible counselling, and, if necessary, referrals to mental health professionals.
Talking to a psychologist can help you better manage stress and stop engaging in unhealthy behavior if you continue to feel overburdened by work-related stress.