While stress is normal in workplaces, excessive stress collides with your performance and productivity, impact your emotional & physical health, and affect your healthy relationship and peaceful life at home. It even could determine the success and failure of the job. No one can control everything in the work environment, yet that doesn’t mean you have nil power; even when you’re stuck up in a hard situation. Let, whatever your work demands there are a few steps you can take to safeguard yourself from the effects of stress, better your job satisfaction, and bolster your well-being in and out of the organization you work.
When is a workplace stresses you too much?
Stress isn’t bad always. A little amount of stress can help you stay energetic, focused, and able to give a grip to meet new challenges in the workplace. It’s what makes you run on your toes during a presentation to prevent costly mistakes. But in today’s scenario, the workplace often seems like an emotional water ride. Tight deadlines, long hours and constantly increasing demands leave you worried, overwhelmed, and drained. The point when stress exceeds the ability to cope, it starts to damage your mind and body and stops being helpful. Hence, to manage this stress at your workplace, here we Kanakkupillai have given a few tips.
1. Track your stress
Keep a note for a month or two to identify which situations or the list of people that create the maximum stress and how you respond to that situation. Save your thoughts, feelings, and information about the workplace environment, including the circumstances and people involved, the setting (physical) and how you reacted over them. Did you raise your voice? It is better if you didn’t. Taking such notes can help you find distinct patterns amongst your stressors, your varied reactions to them and to protect yourself from getting stressed.
2. Develop healthy responses
Stop attempting to fight stress with fast food and alcohol, do your best to make healthy choices when you feel the tension rise high. Exercise is a wonderful stress-buster. Yoga could be a better choice, but any physical activity is often beneficial. Also, spend time on hobbies & favorite activities now and then. Whether it’s reading a book, going to movies or playing games with your friends, make sure to set aside time for the things that bring you happiness. Getting 8 hours of quality sleep is also important for effective stress management. Build healthy sleep habits by limiting your coffee intake in the day and lowering stimulating activities, like the usage of computer and television at night.
3. Establish boundaries
In today’s digital world, it’s easy to endorse pressure available 24 hours a day. Make some boundary for work-life by yourself. This might mean making a rule not to check emails from home in the late evening, night, or not answering the phone during dinner. Though people have different preferences on how much they blend their work life and home life, ensuring some clear boundaries between this chaos can reduce the potential for work-life conflict as well as the stress that goes with it.
4. Take time to recharge
To avoid some negative effects of chronic stress and burst out, we need time to refurbish and return to our function of pre-stress level. This process of recovery requires “switching off” from work by devoting periods of time when you are neither engaging in activities related to work nor thinking about work. That’s why it is too critical that you get disconnected from time to time, in a specified way that fits your preferences and needs. In addition to this, don’t let your vacation days go vain. Whenever possible, take some time off to relax and unwind yourself, so you come back to work feeling energetic and ready to do your best in performance with a good shot. When you’re unable to take time off, bring up a quick boost by switching off your smartphone and focus your attention on non-work activities for a day or two.
5. Learn how to relax
Some techniques including meditation, deep breathing exercises and mindfulness (a state in which you keenly observe real-time experiences and thoughts without assuming them) can aid you to melt the stress away. Start focussing on a simple activity by taking a few minutes in breathing, walking or enjoying your favorite meal. The skills of being able to focus purposefully on single or multiple activities without any distraction will get stronger with practice and you can find that you could apply it to various aspects of your life.
6. Talk to your supervisor
Employee health is directly proportional to productivity at work, so your company’s boss has a positive incentive to create a work environment that promotes the well-being of an employee. Start to have an open conversation with your supervisor or team leader. The purpose of this conversation isn’t to put up a list of complaints, but rather to come up with the best possible plan for managing the list of stressors you’ve identified, so you can perform at your best on the job. While a few parts of the plan may be formulated to help you improve your skills in diverse areas such as time management and elements might include identifying the sponsored employee wellness resources you can tap into, to be clarified what’s expected of you, bringing necessary resources and supports from colleague, enhancing your job to include many challenging and meaningful tasks, or making a change to your physical workspaces to make them more comfortable and to reduce strain.
7. Get some support
Accept timely help from trusted friends and family members could improve your ability to manage stress in workplaces. Your employer might also have stress management resources available via the EAP (employee assistance program), which includes online information, availability of counseling and referral to mental health professionals or psychiatrist if necessary. If you still continue to feel overwhelmed by work stress after following the above-mentioned points, you may need to talk to a psychologist, who can help you manage your stress and change the unhealthy behaviors.