HOW TO MANAGE STRESS AT WORK

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Workplace stress is normal and shouldn’t be a cause for any alarm. There are however, excessive stress that can interfere with your performance and productivity while at work and also impact your physical and emotional health. This is the stress we are focusing on. Your ability to deal effectively with the tress can mean the difference between success and failure.

STRESS AT WORK WARNING SIGNS

When you feel overwhelmed at work, you lose confidence and may become angry, irritable, or withdrawn. Other signs and symptoms of excessive stress at work include:

  • Feeling anxious, irritable, or depressed
  • Apathy, loss of interest in work
  • Problems sleeping
  • Fatigue
  • Trouble concentrating
  • Muscle tension or headaches
  • Stomach problems
  • Social withdrawal
  • Loss of sex drive
  • Using alcohol or drugs to cope
  • Common causes of excessive work stress
  • Fear of being laid off
  • Pressure to perform to meet rising expectations but with no increase in job satisfaction

HOW TO COPE WITH STRESS AT WORK

  • BEAT STRESS BY INITIATING POSITIVE RELATIONSHIPS:

Social contact is nature’s antidote to stress. Since the face and heart are wired together in the brain, talking face to face with a good listener can help to quickly calm your nervous system and relieve stress. Of course, you may not have a close buddy at work, but you can take steps to be more sociable with your coworkers. When you take a break, for example, instead of directing your attention to your smart phone or tablet, try engaging your colleagues.

  • GET MOVING:

Regular exercise is a powerful stress reliever.  Aerobic exercise—activity that raises your heart rate and makes you sweat—is a hugely effective way to lift your mood, increase energy, sharpen focus, and relax both the mind and body. Try walking, dancing, swimming, or playing ping pong with your kids.

As you move, instead of continuing to focus on your thoughts, focus on your body and how it feels as you exercise. As well as maximizing stress relief, adding this mindfulness element can help your nervous system become “unstuck” if you’ve experienced trauma.

  • EAT WELL:

Your food choices can have a huge impact on how you feel during the work day. Eating small, frequent and healthy meals, for example, can help your body maintain an even level of blood sugar, keeping your energy and focus up, and avoiding mood swings. Low blood sugar, on the other hand, can make you feel anxious and irritable, while eating too much can make you lethargic. Reduce your intake of foods that can adversely affect your mood, such as caffeine, alcohol, and foods with high levels of chemical preservatives or hormones.

  • GET ENOUGH SLEEP:

Not only can stress and worry can cause insomnia, but a lack of sleep can leave you vulnerable to even more stress. When you’re well-rested, it’s much easier to keep your emotional balance, a key factor in coping with job and workplace stress.Try to improve the quality of your sleep by keeping a regular sleep schedule and aiming for 8 hours a night.

  • PRIORITIZE AND ORGANIZE:

When job and workplace stress threatens to overwhelm you, there are simple, practical steps you can take to regain control over the situation. Create a balanced schedule. 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.

Leave earlier in the morning. Even 10-15 minutes can make the difference between frantically rushing and having time to ease into your day. Don’t add to your stress levels by running late.

Plan regular breaks. Make sure to take short breaks throughout the day to take a walk or chat to a friendly face. Also try to get away from your desk or work station for lunch. It will help you relax and recharge and be more, not less, productive.

 

If you are feeling stressed at work, TALK TO A PROFESSIONAL TODAY!!