10 ways to manage work stress from killing you

We are all susceptible to the effects of work-related stress. Anyone can become stressed out by emails, Slack messages, ringing phones, and coworkers dropping by for spontaneous meetings.

It’s normal to have some tension, especially when a deadline or difficult job is approaching. But if work stress persists, it may have an adverse effect on both your physical and emotional health.

Even if you enjoy your job, work stress is inevitable. However, there are things you can do to reduce workplace stress.

1. Understand how it impacts you.

Although it may seem really easy, it’s possible to overlook the impact stress has on you. By the end of the day, pay attention if you feel emotionally depleted and pessimistic.

Unmanaged stress can have a negative impact on your physical and mental health over time, and the current study (Trusted Source) indicates that there may be a connection between work-related burnout and depression and anxiety.

Signs of Stress

Sweating
Headache
Insomnia
Change in appetite
Rapid heart rate
Digestive problems
Low self-esteem
Low or no sex drive
Frequent sickness

2. Make a list of your stressors.

You can better grasp what’s upsetting you by recognizing and documenting stressful situations. Some of them, like an uncomfortable office or a lengthy commute, might be quiet sources of tension.

For a week, keep a journal to record your stressors and your responses to them. Include the people, places, and things that caused a bodily, mental, or emotional reaction in your list.

Do the following while you write:

How did I feel after that? (Afraid, furious, or hurt?)
What did I think? (Did I go for a walk or grab a snack after that?)
What are some possible solutions to it? (How can I eliminate this source of stress?)

3. Spend some time resting.

Burnout can be avoided by scheduling even a brief period of personal time throughout a busy day.

You can unwind during the day by watching a hilarious YouTube video or listening to an engaging podcast between meetings.

Additionally, it’s crucial to take breaks from work-related thoughts by not checking work-related emails on your time off and putting your phone away in the evenings.

4. Improve time management abilities.

How organized you are can have an impact on whether or not you feel overburdened by work. Consider creating a priority list at the start of your work week by organizing your tasks and prioritizing them.

Setting up designated time blocks for intense concentration work is another way to overcome procrastination.

5. Maintain a healthy work-life balance

Being accessible all the time will quickly wear you out. To help you prevent potential stress, it’s crucial to establish clear boundaries between your job and home life.

Setting aside time for socializing and creating guidelines for when to check emails or answer the phone are both parts of this.

6. Reconsider unfavourable notions

When you’ve been dealing with worry and chronic stress for a while, your mind may have a tendency to draw negative conclusions and interpret everything negatively.

For instance, if your employer doesn’t greet you right away in the morning, you might assume “They’re upset at me.”

Try separating yourself from your negative ideas and simply observing rather than jumping to conclusions.

7. Count on a solid network of allies.

To cope with tough job situations, stay in touch with close friends and family.

Try asking parent friends if they can assist out with carpooling your kids to school on specific days if you’re having a particularly difficult work week.

Some of the tension can be released by having friends you can turn to in difficult times.

8. Look after yourself

If you frequently feel stressed out by work, you must schedule time for self-care. This entails giving sleep a top priority, scheduling leisure activities, and ensuring that you eat regularly throughout the day.

9. Acquire relaxing skills

You may maintain your calm throughout the week by deliberately slowing down and being aware of your surroundings. Your anxiety can be reduced by practicing mindfulness, deep breathing, and meditation.

Start by setting out a brief period of time each day to concentrate on being present and appreciating an everyday activity, such as taking a quick stroll in the park or enjoying a meal at your desk.

10. Consult a counsellor

You can try counseling even if you don’t have a mental health issue. Reaching out for more assistance and support when feeling overburdened at work is quite appropriate.

Working with a therapist can help you more clearly pinpoint the causes of your work stress and develop strategies for coping with it. They can also assist you in creating techniques for unwinding and caring for yourself.

Author

Esther Mosunmola

An avid health professional with more than three decades of experience. I love writing and shedding light with my discipline which enables everyone I influence leave a more better and healthier lifestyle. 😊

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