Two most common stressors are emotional stress from friends and loved ones and Stress at work. However, work stress have a big role to play in your personal life – your relationship, Health, family, sexual life and social life.
Therefore, learning how to deal with work stress will touch every other aspect of your life and is a driving force to having a good life.
But, most times people think that the best way to deal with work stress is to change your work or work for another boss. The bitter truth is that the aim of every business is to make profit.
Therefore, Changing your boss will not stop them from giving you tasks, deadlines or even confrontations. Hence, it’s a help you will need to render to yourself – you simply have to change your attitude towards work.
What is Occupational stress(Work)?
Occupational stress is stress related to one’s job. Occupational stress often stems from unexpected responsibilities and pressures that do not align with a person’s knowledge, skills, or expectations, inhibiting one’s ability to cope.
Nevertheless, this post explains the common causes of stress at work, symptoms of work stress and how to deal with work stress.
Causes of stress at work
You are likely to be stressed if you have 3 or 4 of these factors listed below playing at the same time at your workplace. The more the number of the factors, the higher the probability of you getting stress from work. Therefore, the mainstay of stress management at work is to try to get rid of these stressors.
- Trying to meet up with close deadlines
- Psychological perception of work stress
- Unhealthy interpersonal relationship with co-workers
- Excess pressure to perform
- Fear of loosing your job
- Insufficient hands to help out
- Working in an uncomfortable environment
- Lack of job satisfaction
- Lack of good work plans (Disorganization)
Symptoms of work stress
It is important to observe and look out for the signs and symptoms below; they are indicators that you are passing through stress. Therefore, it is important to take proper action by applying these lifestyle modifications below or try to see a therapist or your doctor if the signs continues.
- Easily irritated
- Making silly and uncommon mistakes
- Sleeping difficulty (Insomnia)
- Loss of sexual drive
- Continuous headache
Tips on How to deal with work stress
Dealing with work stress involves some kind of lifestyle modification that can help you still remain productive at work and still reduce the episodes of stress.
1. Time management
Procrastination is the leading cause of congested table or piled-up work. To get the best of your time at work, wake up every morning with a To-Do-List. Write them down and draw your priorities. Then try to at least meet up with 80% of you plan for the day. This way, you get your job done quickly and will also see them as a responsibility.
However, when you procrastinate or do your job without a direction, you will miss out some important details that will come up later and pose a threat of urgency to you. Then, You will have to strain yourself and go beyond your capabilities to get the work done.
2. Make job fun
It is important to bear in mind that your job place is your second home. Sometimes, you even spend more hours at work than you do at home. Then, why not make your office a sweet place to stay?. You can eliminate stress by making work fun for you, equip the place with stuffs your are so passionate about maybe your Family picture or with flowers and good fragrance.
Having such an environment will make you feel at home and reduce the tension of stress. Also, have games you like to play around, so that you cool off with them anytime you feel signs of getting burnt out.
3. Make out time to always relax
Stress always comes with increased tension and the sympathomimetic tone, the effect of this is that the body will be ready to fight and to run. The body draws energy from the internal organs to the muscle to carry out these activities. One of the most effective ways to counteract the effect of this system is to relax.
Relaxation has both physiological and psychological effect. Physiologically, it balances the effect of the Sympathetic nervous system while psychologically, it helps the body regulate the release of neurotransmitters.
Recommended ways to relax includes; Taking a walk, take a vacation, Yoga, Mediation and Massage.
4. Know your limit
There is no hero at work place, there are so many ways to save the day rather than killing yourself with work. Do not accept all responsibilities, know when to say no and also when to ask for help. But before asking for help, make sure you have tried doing it and is just requesting for support.
When you keep on pushing after getting tired, you are bound to make silly mistakes which may cost the company a fortune. Its better to ask for a relieve than make those mistakes because it will speak ill of your reputation and competency.
5. Try to have a good working relationship
Your working environment as i said earlier is a second home. When you have a good working relationship with people around, you can easily ask for shift, beg for support and also have a peace of mind at work.
Nevertheless, the type of people around you at work place will contribute to your productivity and efficiency. Therefore, try as much as possible to have people who can always have your back and you will have theirs as well. At the end, it makes you feel and at home and job will be fun. Those piles of work on your table will appear insignificant if you are happy.
In summary, pursue happiness and peace of mind at work place, with friends and at home. These factors play a significant role in the stress you attribute to work.
6. Exercise well and often
Exercise helps the body relax and releases endorphins which makes you feel good and relieve you from stress. Regular 30 mins Aerobic exercise can get a sufficient oxygen to you brain that can help de-stress you and keep you mentally alert. While exercising, Try to breathe in and out regularly, this technique have been proven by many to have a calming effect on the body.
In addition, Exercise increases your threshold to withstand pressure. It makes you stronger and energetic – meaning that, you can have longer hours of working hours without getting tired unlike when you are not exercising.
7. Re-define what work stress means to you
Stress is more of psychological than physiological, in other words, stress is a mental activity. Therefore, stress is said to be subjective rather than objective – meaning that what one see as a challenge maybe a stress to the other.
Most times, a common thing we can deal with may look big in our eyes because of the way we see the work. Therefore, we should always see work as a means of livelihood and not a punishment. This will help us to reduce the effect of psychological stress on our work performance.
Also, you can never be happy with a job when you think you are underpaid for the services you render. To save yourself from dangers of stress to your health, politely ask for a raise or walk away if you can get any other job.
8. Eat healthy food
Whole grains, fruits, vegetables and food rich in fibre can help you go a long way without getting tired. Try as much as possible to avoid junks as a main food before going to work. Meanwhile, its acceptable to have snacks with you to help you replenish when you are getting worn-out.
Also, alcohol and caffeine should be avoided at work as both of them have sedating effects and also makes you feel you have false energy. In other words, they can get you worn out easily.
9. Get comfortable
Another important stressor at work place is physical discomfort. Having a small stuffy office or place that cannot allow you stretch your legs or a noisy environment e.t.c. Any form of physical discomfort can get you tired and frustrated easily.
The best way to remove this kind of stressor is try to create a good working environment that will suit you or talk to your employer about creating one. However, If you get tired sitting, you can get up and stretch your leg, stroll a little and talk to people before going back to work. This gives you both physical and emotional relief.
Do not be stuck in one kind of position for a long time, it is the easiest way to gain Stress at workplace.
Work is one of the major stressors of man. Try as much as a possible to know your limit at work and try to monitor those signs that leads to stress.
Take a break- a vacation or something or apply those tips above. If you still feel those symptoms, then you will need to see a doctor or therapist.
Stress has so many health-related issues, avoid stress and live healthily.