How to Deal with Stress at Work

With the fast-paced environment, greater ambition and pressure to perform in all aspect of life, these are examples of factors why we have a lot of stress not only in the work environment but also in our homes. A lot of people prefer to ignore stress, but when it strikes, they find it hard to know how to deal with it.

Society change is also one of the factors as to why stress became prevalent. Modern technology contributes more as it is now easier for us to communicate and information becomes available at your fingertips through mobile phones, messaging or e-mail. People are perceived to be always available and accessible 24/7 as they can be contacted by any means. Whereas compared before, people can leave the office not thinking of work again until the next day. Stress can affect anyone, even a child. Young children separated from their parents is also a cause for anxiety. Some parents cannot stay with their young children because of their need to work.

What Is Stress?

Stress can be defined as the inability to cope with a situation that is real and imaginable. This can be felt in cases wherein you experience annoyance, consequences of overstretched, time-pressured lifestyles or unforeseen events such as loss of a family member or threat of illness.

Stress is a physical response; our body always feels that we are under attack — our bodies when stress copes with what we call, fight or flight mode. Nowadays, the fight or flight mode can help us survive dangerous situations; this can be reacting swiftly whenever we are in a condition which requires us to act immediately. Example of this would be if we are driving and immediately see a person crossing the street, the initial reaction is for us to slam on the brakes quickly.

Stress may vary from different types of people and it has a significant impact on health. It can affect the susceptibility of the disease and can change the progression of one's recovery from a disease. It has been linked to common diseases such as cancer, diabetes, obesity and many other illnesses. There are also factors on how a person perceives stress; it can be the way the person recognizes a particular situation or and the person's general state of health.

Symptoms of Stress at Work

Physical Fatigue. Is one of the symptoms of stress. A person might feel like exhausted upon waking up in the morning and lazy to prep yourself in time for work. Another factor for overthinking which leads to trouble in falling asleep. Sometimes this leads to insomnia because your body is becoming accustomed to not sleeping.

Emotional State of lack of Ineffectiveness. You become less productive; sometimes you feel like you can no longer finish what you have set for yourself. Even if you do things efficient and effective, you have the feeling that you do things inefficiently. This creates tension in your workplace and with your co-workers. 

Ways to Manage Stress at Work

Identify your stressor. Since we are dealing with our work stress, we need to identify workplace stressors. One of the factors could be high job demand vs low job control, repeated or extreme exertions. Once you have defined your stressor, it is essential to identify which causes you more stress and how you respond to the situation. Take time to analyze and record your thoughts and feelings on this. It is essential to know how you react to these situations so that you can be aware of how you can respond the next time it happens. Be sure that your subsequent reaction based on last time experience won't lead to misunderstanding but rather rectify the situation.

Talk to your superior. Have open communication with your boss and let them know your thoughts, this way you can inform them of your stressor. Explain that your agenda is not to relay all the complaints that you have in mind but instead come up with a resolution that can benefit you and the team. Your superiors are responsible for creating a work environment that promotes the welfare and well-being of an employee.

Take time to relax. Learn how to use your break time. Taking breaks to relax whether through walking or taking a nap reduces stress. Take a minute to stretch like a brisk walk or visit the cubicle of your co-workers. It is an excellent way to release tension and take a pause from your daily work. This will also help clear your mind from the work you are doing. Spending your break taking a 20-minute nap sometimes is more energizing than sleeping an extra 20 minutes in the morning. This reduces stress and gives both your mind and body a boost, which can lead to fewer work-related errors. Breaking from focus mode helps our brains integrate the information we are working which in turn can make us retain more information for later use.

Manage your work environment. Creating a positive environment whether through a personal relationship with your co-workers or making your workplace conducive for work is essential to know what is causing stress in your workplace as this might lead to a bigger problem if not resolve immediately.

Positive environment. Open communication, defining roles and responsibilities, and establishing a clear expectation. These are just one of the factors wherein a positive environment can be achieved. This can also eliminate decreased productivity and employee turnover.

Have the right furniture. Some of us might think that this is to make the office look good for clients but it is much more than that. Comfortability for the employees and the health benefits it brings are significant factors. Did you know that it also increases morale, productivity, and creates a happier environment?

A good-looking piece of furniture can help in lessening burnouts. It’s like an art that people appreciate while looking at it. One thing that I can suggest is the Programmable Single Motor Electric Standing Desk from AnthroDesk. The benefit of this desk is it can switch positions from sitting to standing easily. One study found that merely standing can lower feelings of stress and fatigue while improving your mood and energy levels.