subject: Managing Stress In The Workplace [print this page] Most people have experienced workplace stress at some point in their lives. American studies and surveys show that a quarter of employees see their jobs as the top stressor in their lives. Stress in the workplace causes more health problems than any other kind of stress. If you suffer from stress connected to your job this article with give you some tips on how to deal with it and prevent it from ruining your life and threatening your job.
There are two main categories of workplace stress: external stress and internal stress.
External stress
This is caused by things that are happening outside of your control. For example, loud factory noise, complaining customers or continual interruptions by colleagues are all external stressors.
Unfortunately, employees often believe these things are inevitable and not within their control, so they do not do anything about them. Even if a problem cannot be completely resolved, it is important that you do not ignore anything that is causing you stress.
The first thing you need to do is to Identify the cause of your stress. The next step is to talk to someone about it. I do not mean in an angry or aggressive way, but just calmly discuss the problem with someone who may be able to help make some changes. Do not assume that the problem cannot be at least reduced. You may not be able to turn down factory noise, but ear defenders or screens may be a way of significantly reducing the stress.
Internal stress
Internal stress is usually caused by your own feelings or perceptions. For example, you may feel inadequate in your job, or feel dissatisfied with it. Or you might feel that you are not properly rewarded for the work you put in.
Ignoring the problem is the worst thing you can do as it will simply increase. Unless you express your feelings they will build up and create a vicious circle until you are so stressed you can no longer function and you become ill.
As with external stress, you first need to identify exactly what is causing your stress. This is not as easy as identifying external stress where the problem is usually self evident. With internal stress you need to examine your feelings honestly and work out what needs to change in order for you to feel more calm or confident. Ask yourself these questions:
Why am I stressed?
What needs to change?
What must I do to make those changes?
You should then find someone with whom you can talk it over. Depending on what the problem is, and what kind of relationship you have with your fellow workers, this could be your boss, a co-worker or a partner. It needs to be someone who will be supportive and not put you down; someone who will give you constructive advice rather than an unhelpful "just pull your socks up and get on with it!"
Workplace stress often occurs because we have forgotten why we loved the job when we first started, or why we wanted it in the first place. We may even have forgotten the purpose of the job. It can help to redefine these goals and perhaps set new ones. Having a sense of purpose and a reason for working can help you to change your perspective and reduce your stress.
Another problem can occur when your work encroaches on the rest of your life. If you can, try not to take your work home with you, either literally or figuratively! Focus on work when you have to, but let it go when you step through your front door. Make sure you have a clear deliniation between work and leisure time. When you are not working your mind needs to be completely free of work. This is essential for your mental wellbeing and if you find it difficult to do this you need to make some radical changes.
Many people make the mistake of working through their lunch and break times. In the long run, this will not ensure you get any more work done. Instead, you will be tireder and more stressed, and your brain will not function properly. Your work will then suffer. When you take the breaks your body needs you re-charge your batteries and you will get just as much work done, if not more.
Another way of managing stress is to cut down on caffeinated drinks such as coffee and cola. Often people consume coffee and other stimulants thinking it is keeping them awake and alert. While they do give the body a quick lift, in the long term they actually create more stress and tiredness. As you get tired, you are tempted to drink more coffee causing another vicious circle. Try to keep coffee to no more than two in one day and instead of sugary, carbonated drinks, drink water or fresh fruit juices to keep you hydrated. De-hydration is a major cause of tiredness and by drinking more water you will find you are more alert for longer hours.
Managing stress in the workplace is a matter of combining several things: analysis, taking action, changing focus and improving your diet. You may not be able to cut down work hours, or get rid of some stressors, but there is much you can do to resolve problems and make adjustments that will reduce stress levels and improve your performance at work.
