Work can be very stressful at times. It does not matter how long you have been working. You could be a student doing a part-time job or a full-time employee. Everybody experiences stress from work. It can be due to work-related pressure, deadlines, and challenging obligations. Unexpected responsibilities and skills often trigger work stress. One may even struggle with stress related to work that they love doing.
When work stress becomes overwhelming, it can be very harmful to people. It can affect people’s health and mental well-being. In times of personal trouble, it can become worse. It can also result from bad working conditions or working for tyrant bosses. According to a survey conducted by ‘People Matters,’ 70% of Indians work under stress. Over a thousand Indian workers participated in the survey. These surveys speak volumes about the conditions of workers worldwide.
The consequences of stress can be many. They can be mild such as cold, or more severe, like high blood pressure. Finding a low-stress job is difficult, so one must try stress management techniques to cope with stress. It is a much more practical solution. It reduces the risk of mental health problems like depression and anxiety. Both of these problems are common in the workplace.
There are many ways you can cope with stress. One of them is to stop trying to prevent it by finding an easier or stress-free job. It is a wild goose chase that will get you nowhere. Any work, however easy it may seem, has its share of responsibility to offer. So, no workplace is stress-free. Another fundamental way is to give proper rest to your body. After eight hours of work, the body needs to replenish all its strength. A night of good sleep can help rejuvenate your body.
Avoiding stress when you wake up in the morning is a significant way to combat it. Many people believe that they work better under stress. It might be accurate, but it does not have positive long-term effects. You can do a good day’s work, and you need not be crushing yourself under pressure. It may not be easy to track down what triggers stress. But once you have that figured out, you can try several stress-busting techniques.
What are the Common Causes?
There can be many factors that cause stress in workers. Some of them are a part of the workplace itself. They may even be things related to the personal lives of the workers. Some of the common workplace stressors are:
- Meager opportunities for growth and promotion
- Low salary
- No social support
- Lack of interest in the kind of work that one engages in
- Unrealistic expectations regarding performance
Apart from these, crises in marriage, having a dysfunctional family, diseases, and other related issues can also be a source of stress for workers.
Ways it Can Affect You
Stress can affect you in a lot of ways. It has different kinds of impacts that it can hit you with. The first and the most excruciating of all is its physical impact. Your body may increase your blood pressure, metabolism, and heart rate in response to it. It can make you feel tired quickly and affect your work. It can also affect your personal life. You may find it difficult to spend time with the people you love because your body is tired after work.
Stress can also have a negative impact on your mental well-being. It may cause emotional fatigue, resulting in people not being emotionally available. It might cause strains in relationships. Many people complain of a lack of motivation due to an excessive workload. It can also affect people’s ability to concentrate.
Too much stress can cause problems like sleep deficiency, backaches due to bad posture, headaches, and irritability. It can also induce extremely high blood pressure and heart diseases. If you work on a screen for long hours, it may even affect your eyesight. People’s lives become mechanical if they work in industries or factories.
Their working conditions are physically demanding, and they have to work like machines. These working conditions may result in them blaming themselves for being weak. A stressful workplace may even result in absenteeism and counterproductivity. The sad part is that the effects of stress can come back like a boomerang and induce more stress in workers.
1. Make Sure You Are Well Rested
A good night’s sleep replenishes all the energy in the body. If you stress too much about work and meeting deadlines, you might end up working overtime. This can be very exhaustive. A body that works needs a lot of rest too. Cut yourself some slack and get proper sleep. Taking too much stress may even disrupt the sleep schedule.
You must maintain a healthy everyday routine by regulating your sleep schedule properly. This will help you to reduce morning stress which you may encounter as the first thing when you wake up. If you are well rested, your day at work will be productive.
2. Establish Expectations
One must always keep realistic expectations of themselves with work. Being rewarded with ‘Employee Of The Month’ is something you should definitely look forward to, but without sacrificing your basic daily requirements. These basic requirements are eating on time and getting enough sleep. Demanding too much from oneself and failing to deliver may cause severe disappointment. It can become a reason for stress to build up.
One must keep their expectations in check by setting realistic work goals. You can focus on short-term goals to achieve them. Long-term goals might become overwhelming at times. This is why you should have weekly or even everyday goal plans. This keeps the stress away, and you can get the job done on time, effectively, and responsibly. Realistic goals and expectations equal less stress.
3. Plan Ahead
You can strategize everything that lies ahead at the workplace. Planning your week can help you hit all the targets and goals that you have to achieve. You can create a list of targets according to your priority and use it to perform efficiently.
If you set realistic goals, your plan will work without fail, and you’ll be stress-free. It is also a great way to establish credibility in the workplace. You will become a model employee if you meet the deadlines without fail.
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4. Stay Organized
You can meet every deadline at the decided time if you plan everything out beforehand. All it takes is some effort to organize your routine according to the workload that you have on your table. It also means that you must record your time and manage it.
You must do it carefully without jeopardizing your credibility. You can organize yourself by avoiding the destructive effects of clutter and being productive at work. It can also help you balance your personal life a lot better.
5. Focus on One Task at a Time
Multitasking has its appeal, and it is easy to see why. It makes one believe that doing multiple things together would fetch better results. People think that it maximizes the amount of time that they have. In reality, it leads to poor concentration. One’s attention divides between several tasks that are at hand. Instead of multitasking, you should focus on one thing at a time.
You will get better results because your focus will always direct itself toward a singular piece of work. Multitasking, in a way, is full of distractions. You distract yourself from one work to another when you get bored. There may be people who can do it better than others. But it is still advisable that you work on a particular thing at a time.
6. Get Some Fresh Air Outside
A break in the middle of work can reduce stress like a charm. People who sit in front of computer screens for long hours can benefit from a short walk during lunchtime. Corporate jobs are infamous for how stagnant they can feel to people. Corporate workers sit in their cubes and cabinets for a considerable length of time, which can induce a lot of stress. It may also affect their posture by the way they slouch over their screens.
Going out for a walk can be very helpful in relieving the sedentary lifestyle of office workers. It is an excellent physical activity that can reduce stress. Getting some fresh air refreshes you, and you can return to work with a stress-free mind.
7. Don’t Expect to be Perfect
Running after perfection is something one must totally aspire to do. It makes one feel good about their work and themselves. It will get your work the recognition that it deserves. But you must not run after it, for it can create issues for you. Perfectionism is often a trap that results in disappointment. If you assign yourself some work or plan a goal and are unable to achieve it, your morale may suffer. It can be a malicious source of stress and anxiety.
You should learn to congratulate yourself on your efforts more than your perfection. We know that nobody is perfect, but that doesn’t mean you shouldn’t push yourself. Just do it carefully by not pushing yourself too much. Take relief in the fact that you will not produce the same results in every endeavor that you engage in. A good way to free yourself from perfection is to feel good about your honest efforts. By avoiding this trap, you will save yourself from excessive stress. It will create fewer problems for you.
8. Take Small Breaks
Taking a break whenever you feel like it, in a regulated fashion, is always good. You can take a break to get some fresh air, eat or listen to music. Music is always a good stress buster that you can trust. You can plug in your headphones and put on your favorite number. Similarly, you can use some good food to make yourself feel better and relieved.
As mentioned earlier, getting some fresh air can refresh your mind. When stressed, even small things, like office noise or the sound of typing on keyboards, can become frustrating. You can choose a quiet corner for yourself if that helps you ignore the clamor in the background.
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Work stress can affect you in several ways. It can result in very serious discomfort. It can control your mood and make you very irritable. The consequences can affect your professional as well as personal life.
Don’t let it take control over you and your well-being. Don’t ignore the stress your work life is giving you. It is not normal and definitely not healthy. Feel free to discuss it with our trusted therapists. Visit our webpage, where you can find professional therapists eager to help you. Schedule an appointment and get professional help to ease your stress and anxiety.