Few jobs, if any, are free of stress. Workload, deadlines, expectations, and even workplace relationships can cause anxiety, tension, or strain. Many times this type of pressure can motivate us to be more productive or to achieve better outcomes. However, when the stress becomes too great, it can have the opposite effect. When people feel overwhelmed, they can lose confidence, become irritable or withdrawn, and be less productive and effective in their jobs. Excessive stress can also make work less rewarding and can lead to physical and emotional health problems.
Signs of Excessive Job and Workplace Stress
The following are some signs and symptoms of excessive workplace stress:
- Feeling anxious, irritable, or depressed
- Apathy, loss of interest in work
- Problems sleeping
- Fatigue
- Muscle tension or headaches
- Stomach problems
- Social withdrawal
- Trouble concentrating
If you think you might be experiencing any of these symptoms due to workplace stress, the following tips may help.
Reducing Job Stress by Taking Care of Yourself
Taking care of yourself doesn’t require a total lifestyle overhaul. Even small things can lift your mood, increase your energy, and make you feel like you’re back in the driver’s seat. The better you feel, the better equipped you’ll be able to manage work stress without becoming overwhelmed.
- Get moving. Aerobic exercise is an effective anti-anxiety treatment that lifts your mood, increases energy, sharpens focus, and relaxes the mind and body. For maximum stress relief, try to get at least 30 minutes of heart pounding activity on most days. Activity can be broken up into two or three shorter segments.
- Make food choices that keep you going and make you feel good. Eating small but frequent meals throughout the day maintains an even level of blood sugar in your body. Low blood sugar makes you feel anxious and irritable. On the other hand, eating too much can make you lethargic.
- Drink alcohol in moderation and avoid nicotine. Alcohol temporarily reduces anxiety and worry, but too much can cause anxiety as it wears off. Drinking to relieve job stress can also start you on a path to alcohol abuse and dependence. Similarly, smoking when you’re feeling stressed and overwhelmed may seem calming, but nicotine is a powerful stimulant that leads to higher – not lower – levels of anxiety.
- Get enough sleep. Stress and worry can cause insomnia, but lack of sleep also leaves you vulnerable to stress. When you’re sleep deprived, your ability to handle stress is compromised. When you’re well-rested, it’s much easier to keep your emotional balance, a key factor in coping with job and workplace stress.
Reducing Job Stress by Prioritizing and Organizing
When job and workplace stress surrounds you, you can’t ignore it, but there are simple steps you can take to regain control over yourself and the situation. A growing sense of self-control is perceived by others as strength, which leads to better relationships at work.
- Create a balanced schedule. Analyze your schedule, responsibilities, and daily tasks. All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime.
- Plan regular breaks. Make sure to take short breaks throughout the day to sit back and clear your mind. Also try to get away from your desk for lunch. Stepping away from work to briefly relax and recharge will help you be more, not less, productive.
- Prioritize tasks. Make a list of tasks you have to do and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant to do, get it over with early. The rest of your day will be more pleasant as a result.
- Break projects into small steps. If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time rather than taking on everything at once.
- Delegate responsibility. You don’t have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. You’ll be letting go of unnecessary stress in the process.
Reducing Workplace Stress by Breaking Bad Habits
As you learn to manage your job stress and improve your work relationships, you’ll have more control over your ability to think clearly and act appropriately. You will be able to break habits that add to your stress at work, and you’ll even be able to change negative ways of thinking about things that only add to your stress.
- Resist perfectionism. No project, situation, or decision is ever perfect, and you put undue stress on yourself by trying to do everything perfectly. When you set unrealistic goals for yourself or try to do too much, you’re setting yourself up to fall short. Do your best and you’ll do fine.
- Clean up your act. If you’re always running late, set your clocks and watches fast and give yourself extra time. If your desk is a mess, file and throw away the clutter; just knowing where everything is saves time and cuts stress. Make to-do lists and cross off items as you accomplish them. Plan your day and stick to the schedule – you’ll feel less overwhelmed.
- Flip your negative thinking. If you see the downside of every situation and interaction, you’ll find yourself drained of energy and motivation. Try to think positively about your work, avoid negative thinking coworkers, and pat yourself on the back about small accomplishments, even if no one else does.
