Stress At Workplace: 7 Ways To Manage Stress In The Workplace

Introduction 

For many people, the workplace provides meaning to their lives. Still, for others, it is associated with short—and long-term stress, which negatively affects mental health negatively affects mental health. The negative mental health of an employee also has far-reaching effects on the future of the organisation. Taking care of it in a timely and sensitive manner not only improves the mental health of an employee but also creates a win-win situation for the organisation.             

Stress And The Workplace

Stress can have many faces in the workplace. It can be due to factors related to the workplace environment itself or due to extraneous factors not related to the workplace. Workplace stressors can be due to the amount of workload, whether too much or too little; both can affect mental health in a negative way. Strict or absence of deadlines, lack of control, long working hours, unsurety towards the job, strained interpersonal relations, rivalry between the employees, or performance pressure can influence the stress level of employees. 

 If stress remains unmanaged for a longer duration of time, then it may affect people and lower their job satisfaction. It is necessary to address workplace stress in a timely and stop the negative impact on employees and the organisation. 

Relation Between Mental Health And Stress in the Workplace

Mental health and the workplace can affect each other in a myriad ways. High job demands may often lead to psychological challenges. 

If you are stressed for a long period, then it may result in mental health problems like- burnout, anxiety, or depression. These problems not only affect your overall performance but also reduce the quality of life and the quality of your relationship with family and friends and increase absenteeism in the workplace. If you are already experiencing any mental health issues, then stress at the workplace can aggravate your condition.

People at your workplace play an important role in reducing your stress level by supporting each other, giving space to communicate, providing resources for stress management, and providing mental health support. It is important to recognise the impact of stress in the workplace and work on it. 

Causes Of Stress At The Workplace

Stress is a common issue in the workplace that can arise due to several reasons, such as 

1. Excessive workload, which can be overwhelming and difficult to manage.
2. Feeling a lack of control over the workplace could be disturbing.
3. Poor relations with workplace colleagues could be the cause of stress at the workplace.
4. Ambiguity regarding roles and responsibilities at the workplace.
5. Pressure to perform in an area of rising expectations and uncertainty.

If things are not taken care of at the right time, this not only affects the employee’s mental health but also negatively affects the workplace culture, morale, and productivity. 

Effects Of Work-Related Stress

If you are experiencing too much stress at your workplace, then it can harm your physical and mental health and job performance. 

1. Burnout– Long-term stress can lead to burnout. Suppose you are feeling drained and are not motivated to continue your job.
2. Less Productivity– If you are under stress, it may be difficult for you to be focused and complete your task, which leads to less productivity
3. Health-related issues– Higher stress can lead to physical health issues like hypertension and weakness in the body, which can lead to long-term diseases. 
4. Frequent Absenteeism—If you feel stressed all the time, you may start escaping from the office, which may affect your workplace with seniors and colleagues. 

It is important to understand the effects of stress in the workplace so all can maintain a healthy and good environment around each other. 

Seven Ways To Manage Stress In The Workplace

1. Maintain a journal to track your stressors. Write down your feelings, ideas, and reactions to the situation, and notice the patterns in your stressors and your responses to them.
2.  Choose healthy coping mechanisms, such as physical activities like yoga or exercise. Make time for things you enjoy doing, like reading a book and spending time with family.
3. Maintain boundaries to achieve work-life balance. Avoid checking work emails during your free time, and set aside time for your family and friends without any distractions. Make your life enjoyable beyond work.
4. Do not let perfectionism hold you back. Take a moment to reflect on whether you are truly being productive or just paying attention to over-minor details in a report you finished days ago.
5. Take a break to recharge your energy, whether it is going on vacation or doing a digital detox, and find a way that works for you to relax and unwind.
6. Ensure sufficient hours of sleep. Try to limit your caffeine intake in the evening and avoid electronic devices before your bedtime.
7. Engage in open communication with employers. Use a problem-solving approach with them. Finding solutions will help you feel better and more supported at work.

Therapy for Work-related Stress

It is important to identify that stress can take a toll on your health, and for the same, taking the following steps may help-

1. Be brave – Have a belief that asking for help is okay. Though it requires courage, it is the first step that you can take to help yourself.
2. Discuss your issues—This is an important step to overcoming problems. Whether you discuss them with friends or family or with an experienced counsellor, you should make sure that you are doing so in a comfortable, safe, unbiased, and non-judgmental environment.
3. Set Goals—Asking for help and discussing work-related issues is an important way to prioritise your mental health. Set predetermined goals for what you need in life and in the workplace so that you can manage workplace stress smoothly.

Conclusion

In today’s world, the workplace is where one spends almost 1/3 of one’s life, and it comes with its own share of problems. The problems can be many and range from financial issues to interpersonal issues, which ultimately affect people’s mental health. It’s high time we realised that solutions for this are also available. Seeking help with United with Care and discussing problems can help alleviate workplace stress.

References

–       Coping with stress at work. (2018, October 14). Https://www.apa.org. Https://www.apa.org/topics/healthy-workplaces/work-stress[RS2] 

–       Occupational health: Stress at the workplace. (n.d.). https://www.who.int/news-room/questions-and-answers/item/ccupational-health-stress-at-the-workplace

–       Murphy, S. S.-., Colligan, M., Swanson, N., Hurrell, J., Scharf, J.-., Sinclair, R., Grubb, P., Goldenhar, L., Alterman, T., Johnston, J., Hamilton, A., & Tisdale, J. (1999). Stress at work. https://doi.org/10.26616/nioshpub99101