Job set ups can be peaceful / stressful; you can have a demanding job or a chill job. in either case, you need to be aware about how you feel. Everyone who works will e familiar with how work set ups are. Also, everyone who has ever worked has felt the strain of work-related stress at some point. Even if you enjoy your job, it can be stressful at times. In the short term, you may be under pressure to achieve a deadline or complete a difficult task. Workplace stress, on the other hand, can become overwhelming and damaging to emotional and physical wellbeing which is why it is important to understand what could be the contributing factors and also how to combat the same.
Work-related stress can be caused by multiple ways. is associated with a number of issues. The following are some of the most typical occupational stressors:
Impossible work hours. People working 12 or more hours usually feel the burnout after a point.
Poor compensations- inability to handle day to day or month expenses.
High workload- too many tasks given to an employee
There are little prospects for promotion or growth.
Work that isn’t interesting enough that makes you feel dull and not motivated.
A feeling of alienation in your job.
Having insufficient control over work-related decisions
Demands that are in conflict or ambiguous performance expectations
Uncontrolled stress has a number of negative consequences.
Work-related stress does not simply vanish when you leave the office for the day. Stress can have a negative impact on your health and well-being if it persists.
Headaches, stomachaches, sleep disruptions, irritability, and difficulty concentrating are all symptoms of a stressful work environment. Anxiety, sleeplessness, elevated blood pressure, and a compromised immune system are all symptoms of chronic stress. It may also play a role in the development of health problems such as depression, obesity, and heart disease. Excessive stress is exacerbated by the fact that people who experience it typically respond in harmful ways, such as overeating, eating unhealthy foods, smoking cigarettes, or abusing drugs and alcohol.
So how do you combat work related stress?
First off, understand what causes your specific stress. Which of the above reasons are what cause you stress.
For a keep a journal to track which circumstances cause you the greatest stress and how you react to them. Keep track of your thoughts, feelings, and details about the situation, such as the individuals and events involved, the physical surroundings, and how you behaved. Did you yell at the top of your lungs? Is it possible to get a snack from the vending machine? Why don’t you go for a walk? Taking notes might assist you in identifying patterns in your stressors and responses to them. Create healthy reactions. Instead of turning to fast food or booze to relieve stress, try to make healthy choices when you’re feeling stressed. Exercise is an excellent stress reliever. Yoga is a good option, but any type of physical activity is useful. Make time for your hobbies and favourite pastimes as well. Make time for the things that make you happy, whether it’s reading a book, attending concerts, or playing games with your family. For successful stress management, getting adequate good-quality sleep is also critical. Restrict your caffeine intake late in the day and limit stimulating activities such as computer and television use at night to develop healthy sleep habits. Define your limits. It’s easy to feel pressured to be available 24 hours a day in today’s digital age. Make some work-life distinctions for yourself. Making a rule not to check email from home in the evening or not answering the phone during dinner could help with this. People have varied preferences when it comes to how much work and home life are blended, but drawing clear lines between these worlds can help to lessen the risk of work-life conflict and the stress that comes with it.
Take some time to re-energize. We need time to refill and return to our pre-stress level of functioning in order to avoid the detrimental impacts of chronic stress and burnout. This healing process necessitates “switching off” from work for periods of time during which you are not engaged in job-related activities or thinking about work. That is why it is vital that you disconnect from time to time in a way that is appropriate for your requirements and tastes. Don’t throw away your vacation days. Take time off when you can to relax and unwind so you can return to work feeling refreshed and ready to perform at your best. When you can’t take time off, give yourself a lift by turning off your phone and focusing your attention on something other than work for a bit.
Recognize how to unwind. Meditation, deep breathing exercises, and mindfulness (a condition in which you actively examine present feelings and ideas without judging them) are all techniques that might help you relax. Begin by focusing on a simple activity such as breathing, walking, or enjoying a meal for a few minutes each day. With practise, you’ll be able to focus purposefully on a single activity without getting distracted, and you’ll discover that you can apply it to many various elements of your life. Speak with your boss. Your manager has an incentive to establish a work environment that supports employee well-being because employee health has been connected to productivity at work. Begin by having an open discussion with your boss.
The goal isn’t to make a list of complaints, but to come up with a strategy for dealing with the stressors you’ve identified so you can perform at your best at work. While some elements of the plan may be designed to help you improve your time management skills, others may include locating employer-sponsored wellness resources, clarifying what’s expected of you, obtaining necessary resources or support from coworkers, enriching your job to include more challenging or meaningful tasks, or making changes to your physical workspace to make it more comfortable and reduce strain. Seek assistance. Accepting help from trusted friends and family members can help you manage stress more effectively.
Your workplace may also have stress management services accessible through an employee assistance programme, such as online materials, counselling, and referrals to mental health professionals if necessary.
If work stress continues to overwhelm you, speak with a psychologist who can help you better manage stress and change unhealthy behaviours.