How unlikely do you feel like your work is overwhelming you? Do you often steep out of sleep during night because of a daunting nightmare about the presentation the next day? It is high time for you to get rid of stress at work and focus on your own well being.
There could be a number of triggers causing the impending stress at work. It is how you find ways to cope with stress at work that matters in the long haul.
By the end of this article, you will have mastered some of the best ways on how to leave work stress at work and not bring it into your personal space at home.
What Are The Causes Of Stress At Work?
When it comes down to discussing the causes of stress at work, the possibilities are quite extensive and can root from something trivial to something extensively tough to manage. Irrespective of everything, it is how you manage these trigger or causes is what helps in better coping with stress at work.
Identity these causes first and see which one is the one causing the major trigger for you.
Some of the common causes of stress at work include:
- Longer hours of work
- Heavy pressure with time crunching deadlines
- Insecurity in the current job
- Lack of proper management in the organization
- Lack of accreditation and appreciation in the workplace
- Lacking the sufficient skills for the job
- Micromanagement by the people in the higher authorities
- Harassment in the office premises
- Not good relationships with the colleagues or even the bosses
- Blatant biasness and discrimination with other employees
What Are The Signs And Symptoms Of Stress At Work
According to the American Institute of Stress (R), it is believed that 46% of the employees feel stress at work because of the workload pressure, 28% because of the people issues, 20% because of lack of work-life balance and 6% because of the lack of security in their job.
This isn’t the best of the statistics to know about, right? But, the problem is the fact that these statistics do speak the truth.
In order to make it easier for you to understand and assess the symptoms associated with workplace stress, we are going to categorise the symptoms to make it easier.
Check Out These Ways to Get Rid Of Stress At Work.
|Physical Symptoms||Psychological Symptoms||Behavioural Symptoms|
|Fatigue||Depression||Calling in sick at work|
|Muscular Tension||Anxiety and panic attacks||Heightened signs of aggression|
|Rapid heartbeats||Irritability||Lacking creativity|
|Headaches and migraine||Overwhelming feelings||Getting angry and frustrated easily|
|Diarrhea or constipation||Lack of proper cognitive abilities||Disinterest in things|
|Skin problems||Feelings of discouragement||Isolation|
These are some of the most common signs of stress at work that the majority of the people tend to face on a daily basis.
How To Deal With Stress At Work?
Now that we have walked ourselves through the common causes as well as the signs that signify that you are stressed at work, it is important that you know about the ways on how to get rid of stress at work.
Rome was not built in a day which is why it is important to understand that you just can’t drive away from the stress with a snap of your fingers. It does take time and that is something that you do need to understand for the better.
Some of the effective ways of coping with stress at work include:
1. Keep a track of the stress episodes
Often times, we don’t even realize that we are stressed and we are acting out of stress. This is exactly where you need to create an intervention.
It is important to ensure that you understand these triggers and additionally find ways to keep a track of them. Maintain a journal and note down the factors that have left you in frenzy over the last week or so.
Ensuring that you keep a record of your feelings and such does help in guiding you through the episodes and help you understand what are the actual problems causing the issues in the first place. This is exactly where you can effectively manage the triggers and prevent the same from recurring.
Taking a note or even maintaining a journal helps in keeping track of the stressors and how you handled the situation for future reference for yourself.
2. Improve the morning routine
From the moment you are awake with your alarm to the moment you step into your office, it is necessary that you do have a proper set routine to avoid any kind of issues altogether. This is where the majority of the people tend to go wrong. Not maintaining a proper routine often does end up reflecting on your overall work stress.
Dodging through the sketchy and rough traffic and not having that perfect cup of coffee to unable to have a proper morning start with the kid, many people often find themselves stressed from the moment they step into the office premises.
This is where you need to make switches and better choices to ensure that your mind isn’t already clogged with a negative stream of thoughts. This, piled up with the work pressure, can end up enhancing your stress at work even more so.
In order to cope with stress at work, ensure that you don’t end up adding to it even further with a disoriented morning routine.
3. Take Control of the Condition
Do you know what the most common trigger for stress at work is often?
Not having control over a situation is what causes the problem altogether. You’d be surprised to know that we get stressed at work when we fail to either meet deadlines or feel like the assigned work is out of our realm of capability.
It is human instinct to panic and feels under stress when situations are out of our control. This is exactly what correlates with the work stress too.
While being stressed a few times because of extensive work pressure is okay, the same thing happening chronically is not at all admirable and required. It has also been found to have impacts on the confidence and overall well being of an individual.
In order to cope with stress at work, it is important that you remain in control of your own actions because that is what helps bring in the peace of mind that you are seeking on.
4. Stop Undermining Yourself
We are often so wired up with everything at work and even at home that we fail to recognize the shortcomings that are hampering our life on a daily basis.
It is very important to stop undermining yourself and your capabilities at work because that is what ends up causing the problem in the first place. Lacking self-confidence can be one of the primary reasons behind the heightened stress at work.
If you wish to get rid of the stress, it is very important to ensure that you do cut yourself some slack and understand that not everything wrong with the situation is not your fault. This is where you need to make the changes in your life. It is important to ensure that you do focus on building your self confidence in this prospect.
5. Work on Healthy Responses
Many people often have this common habit of becoming reliant on unhealthy sources in life when it comes to handling stress at work.
That is not how everything works. Opting for unhealthy options during the crunch time is where you are wrong with your choices. It is very important to ensure that you do focus on working on developing healthy responses to get rid of stress at work.
Instead of becoming reliant on alcohol or worse, drugs, try and channel your thoughts in a positive way. This is where you can make the changes better. To instill a sense of positive feeling and thoughts in your mind, it is always best suggested to ensure that you do focus on healthy ways to cope with the situation rather than becoming overwhelmed with the situation altogether.
Exercising and sleep are two of the best weapons to fight off the overwhelming feelings of stress that you are feeling at work. Apart from your work time, go home and try and indulge in some exercise to energise your body.
This is quite beneficial in boosting the overall health and even fights off the overwhelming stress that you are struggling with. Additionally, also make up a healthy sleep cycle for yourself for getting a good night’s sleep to keep your stress in check.
6. Keep your Requirements at Work Sorted
Often times, one of the primary reasons behind the work stress stems from not being clear about the requirements. This is where the problem is circled around.
In order to successfully be able to execute your work on time and to lead a stress-free work life, it is very important that you do have a good idea about the requirements of your work or what your work demands from you.
If you have an unclear idea about the requirements or even struggle with constantly changing requirements at your workplace, the best way to fight that off is to ensure that you keep a track of the requirements at your work. This can be very effective in handling and coping with stress at work very effectively.
7. Take a Deep Breath
You might not realize this but even taking a deep breath can help in warding off the signs of stress that you are feeling altogether.
If you are feeling overwhelmed in a situation or has had a tough time throughout the process, you need to just cut everything out of the realm of possibility and simply focus on your breathing.
Often times, the last thing we do is to take a deep breath which results in us hyperventilating that makes the situation even harder to control.
Deep breathing exercises have been found to be quite useful in beating stress at work and coping with the surmounting stress at work. If you are consistently struggling to keep yourself afloat in a situation, just focus your breathing and don’t let it deter you from the conscious string of thoughts.
8. Establish Healthy Boundaries
One of the most common reasons why we tend to struggle with stress at work is often because of the fact that we fail to establish healthy boundaries for ourselves and our lives.
In a competitive world that we live in, it often does become quite easy and effective to end up losing sight of our goals and aspirations in life. This is exactly where you need to put a stop into. It is very important that you focus on building healthy boundaries for yourselves that you will be able to keep up with.
When we talk about boundaries, it signifies that you maintain a balance between your work and your life and ensure that both of these don’t end up meddling.
It is hard to kick this off initially but if you do keep a track, there are some easy ways in which you can establish boundaries. Some of them include avoiding looking into official e-mails while at work, avoiding any kind of official calls and the whole lot.
This technically might be a bit hard to achieve initially, but it isn’t necessarily impossible to do.
9. Steer clear off of conflict
Apart from the work load and pressure, yet another one of the common factors that can end up being a contributing factor to the increased stress in your life is when you do indulge in personal conflicts.
Interpersonal conflicts can make it harder for you to focus and to maintain a straight look into the work you are asked to do.
The best way to steer clear off of them is to ensure that you don’t indulge in any kind of gossips or controversy. Keep yourself in a neutral position and the rest will pan out in your favour altogether. The moment you indulge in talks is the moment you are throwing yourself into the conflicts is when you are inviting the burden of stress in your life even more so.
If you are finding yourself provoking you at work, just try and stay away from them. Maintain your distance and surround yourself with the sole focus on the work and the people who have the same mindset as you.
10. Take it Slow and Steady
You will be surprised to know that one of the best ways to get rid of stress at work is when you take everything slow and steady.
If you have this notion that you will get everything done within a matter of “said hours” and relax for the rest of the day, that is when your procrastination steps into the picture and you end up getting everything tumbled and nothing done.
Instead of just focusing on “work work work”, start by channeling both your focus as well as energy. In such conditions of work, there has been found that people tend to get stressed and end up achieving nothing instead.
Start by taking 10-15 minutes of break every 2-3 hours to refresh and rejuvenate your mind. This does help in better attuning your mind and prevents you from getting overwhelmed with the burden altogether.
11. Talk to someone on the floor
Often times, we are so subdued with the work that we fail to address the problem altogether. That is definitely something that you do need to avoid doing.
If you are finding your work overbearing and the situation stressful, it is important that you take that issue up to someone on a higher authority than you who can guide you better. Employee health is directly proportional to productivity. When we mention about health, it isn’t just the physical health we are talking about, the mental health of an employee does play an equal role in this.
In order for you to handle the situation better and get rid of the problems altogether, it is very important that you do reach out to someone who will have a better way of handling things and get rid of the stress at work for you.
Talking to a supervisor about the stress and the overbearing thoughts at work can help them tackle the situation better. When they understand your stressors effectively, it does become a lot easier for them to impose strategies that will get you out of the issue altogether.
12. Organization is the key
Your desk or your cubicle is where you spend 8-10 hours of your day in. The last thing you want is to end up hating the space just because of how disorganized everything is.
It is very important to ensure that you have a workspace that’s not just clean but clutter free and organized as well. This not just adds to the better thought process but also helps in letting those creative juices flow efficiently.
Having everything organized is one of the best answers to how to not stress at work. If you have your desk scattered all around, the best way to cope with stress at work is to bring in that organization back into your life.
Keeping yourself organized ensures that you are driving out the negative energy of clutter around you.
13. Focus on a Healthy Diet and Quality Sleep
A healthy diet is often key to handling your stress level at work. The two might not seem correlated but it actually is.
Your digestive system is one of the most important markers in the maintenance of your good health. Any kind of lack of the same can end up being a problem in the way that becomes hard for you to get rid of.
If you consistently eat unhealthy, the same will most definitely end up reflecting on your health and your stress levels too.
Maintaining a healthy diet not just enhances your physical well being but when you feel good physically, the same does reflect on your mental health as well.
Apart from a healthy diet, it is also very much important to ensure that you do maintain a healthy sleep schedule because that reflects on your stress levels too. Lack of quality of sleep at night has been found to have impacts on the overall cortisol levels in the body.
14. Don’t multitask
Multitasking will get you nowhere, especially when it comes down to handling the stress levels in your body.
Until and unless it does become mandatory, it is very important to ensure that you don’t indulge in multitasking.
Channeling out your attention ends up causing a problem in your life altogether that you don’t even have records of.
Instead of doing that, ensure that you focus on one task at a time. You will notice that not only are you focusing better on one single thing, it also does help in bringing about better productivity at the end, thus helping get rid of stress at work.
15. Identify the Self-Imposed Stress
Instead of seeking other’s approval on something, try and build your self confidence in a way that it won’t seek any kind of validation.
This is definitely something that helps to cope with stress at work a lot easier and streamlined. If you are constantly wired with other’s people’s perception on your work, it does become a lot stressful for you to handle the work you are assigned with.
In order to overcome that, it is very important that you shift your focus from other people’s perception about you and do focus on your work and ensure to bring the best within yourself.
In order to boost productivity, it is very important to get rid of stress at work. While there are a number of ways in which one can achieve that, the process starts with your perception on your work and your capabilities. Don’t overwhelm yourself and try to find ways to swerve things around in a good way. In here, we have mentioned the 15 best ways to handle stress at work and we hope it comes in handy for you.