How to Manage Work Related Stress

Work-related stress cam contribute to headaches, muscle tension, stomach problems and anxiety.

Work-related stress can lead to anxiety and tension. Although stress is a normal part of life, excessive stress interferes with productivity and reduces physical and emotional health. Especially in difficult economic times, challenges in the workplace can prove difficult to handle. Work-related stress can interfere with your personal life and ability to function, so learning to deal with work-related stress effectively is not only important, it's essential.

Difficulty:

Moderate

Instructions

How to Manage Work Related Stress

1. Determine if you are under an unhealthy amount of work-related stress. Symptoms of stress include feelings of anxiety, apathy, difficulty sleeping, stomach problems, decreased sex drive, muscle tension and headaches. Fear of layoffs, pressure to perform to meet rising expectations without an increase in job satisfaction, increased demands and pressure to work at optimum levels constantly can cause workplace stress. Problems with co-workers or supervisors can also create a stressful environment.

2. Decide to make changes in your actions and attitude to deal with the less-than-ideal situation. As stated by the motivational speaker Dr. Wayne Dyer, "when you change the way you look at things, the things you look at change." Finding a new job may not be a viable option, but if it is, begin to put out leads. Keep in mind that your situation is not necessarily permanent. While you are in your current position, however, take care of yourself to minimize physical and emotional effects of work related stress.

3. Exercise to elevate your mood. Aerobic exercise is an effective treatment for anxiety and can elevate your mood, increase your energy and sharpen your focus. If time allows, include 30 minutes of exercise into your daily routine. You can also break-up exercise into smaller segments. Focusing on specific situations while engaging in activity can also produce a mental release (e.g., pretending your boss is a punching bag or that report you have to finish is the front bowling pin you're about to knock down). Only focus on specific people or situations, however, if you can definitively keep such actions out of the workplace.

4. Eat small meals frequently throughout the day. Low blood sugar contributes to feelings of anxiousness and irritability, but eating too much can produces feelings of lethargy. Eating small, healthy snacks and meals throughout the day can stabilize blood sugar, keeping you alert and calm(er). Keep nuts or granola bars in your desk at work for times you need a pick-me-up but cannot leave your desk.

5. Create a balanced schedule. Avoid over-committing yourself and fitting too much into a small time frame. Feeling rushed can contribute to stress, so eliminate unnecessary tasks. Plan regular breaks throughout the day to get away from your desk or just sit back and clear your mind. A quick recharge will help you be more productive. Take stretch breaks or even step into the break room to do a quick headstand with the help of a wall. (The temporary increased blood flow to your brain will help attentiveness and concentration.)

6. Manage tasks by prioritizing and breaking them into smaller, more manageable steps. If something is particularly unpleasant, do it first to avoid dreading it throughout the day. Tackle difficult or large projects one thing at a time, delegating responsibilities when possible. Trust that your coworkers can competently handle tasks and let go of the desire to oversee every minute step.

7. Create a more you-friendly work environment by adding personal touches. Write calming or inspirational phrases on sticky-notes and post them around your desk or in your drawers. Take a few seconds to actually read the phrases (to yourself) whenever you start to tense up. Replace your desk chair with a large stability ball to work a bit of exercise into your workday. You will probably forget to notice the physical benefit of your core working to stabilize you as you balance and bounce. Keep your workspace clean and organized to avoid clutter-confusion, which could bring with it tension and anxiety.

8. Find humor in the situation. Whether you do it alone or with co-workers, uncovering humor in even the most dire of situations can dispel stress. Laughing activates and then cools down the stress response leading to a good and relaxed feeling, reports the Mayo Clinic. Laughter also stimulates organs and soothes tension.

9. Remember that a feeling or an emotion is just that, and everything passes. When overwhelmed, it's sometimes difficult to differentiate problems from inconveniences. If a project, presentation or other demands are causing work-related stress, remind yourself that it will pass. If it's your work environment getting to you, keep in mind that your job does not have to be your career. You can submit resumes to other positions while remaining in your current job.

Tips & Warnings

• Talk through your work-related stress with somebody you trust. Plan outside activities to look forward to and leave work at the workplace.

References

• HelpGuide.org: Stress at Work
• TheAffirmationSpot: Change the way you Look at Things
• MayoClinic.com: Stress Management