Coping With Stress at Work

It’s common for people to spend a minimum of eight hours each day – often exceeding this timeframe – to fulfil their work responsibilities. Given the considerable amount of time spent on work, it’s understandable that many employees experience work-related stress.

There are many factors that contribute to work-induced stress. According to the American Institute of Stress, 80% of workers experience stress while on the job. Nearly half of those surveyed said that they need help in coping with stress.

Prolonged exposure to high levels of stress can be detrimental to your health, potentially increasing your chances of developing severe ailments such as heart disease. Hence, being aware of the health hazards associated with persistent stress and learning how to manage work-related stress can promote your overall wellness.

Why do so many experience work-related stress

Work-related stress can stem from a range of factors. The American Institute of Stress has identified the following as the primary sources of workplace stress:

• People issues
• Job security
• Workload
• Juggling work and personal lives

Employers should recognize the significance of work-related stress since employees who experience prolonged stress are unable to perform optimally. Stressed workers typically show decreased morale and have difficulties concentrating, affecting their productivity. Also, workplaces with elevated stress levels often have high turnover rates, resulting in employees seeking other job opportunities elsewhere.

Health risks of chronic stress

It’s essential to understand the various forms of stress. Acute stress is a brief reaction to a stressful event, such as a critical deadline, an upcoming presentation, or a sudden surge in customer traffic. On the other hand, chronic stress refers to having prolonged periods of heightened stress levels.

Experiencing intermittent episodes of acute stress while working is normal, and such instances are generally simple to manage. However, chronic work-induced stress may result in significant health risks and undesirable outcomes.

Health risks of chronic stress:

• Depression
• Anxiety
• Headaches
• Weight gain
• Weakened immune system
• High blood pressure
• Heartburn
• Digestive issues
• Insomnia

Stress impacts every bodily system and can manifest in different physical, psychological, and behavioral symptoms. For instance, stress can trigger overeating or undereating, substance abuse, negative outlook and irritability, and diminished sexual desire. Other signs may include fatigue, gastrointestinal upset, insomnia and other sleep disorders, and heart palpitations.

Effective stress management strategies at work

Experiencing work-induced stress is perhaps unavoidable, but it’s important to prevent it from turning chronic. Appropriate stress management is important for preserving your emotional, physical, and mental health. Consider implementing the following tips to reduce work-related stress:

Understand what triggers your stress

Whether it’s a combative colleague or a meeting, pay attention to the factors that induce stress in you. After identifying your stressors, you can avoid these people and topics whenever necessary. Additionally, you can prepare your preferred relaxation techniques to use in situations that typically provoke a stress response.

Practice relaxation techniques that work for you

There are different ways to unwind and manage mounting stress, ranging from mindfulness to brief meditation and breathing exercises. Breathing techniques are particularly useful since stress can cause rapid breathing, which can be countered by taking slow, deep breaths. This technique can help lower your heart rate and promote a sense of calm.

Build breaks into your day

Similar to how excessive physical exertion can strain your muscles, your mental health can also suffer from overexertion without regular breaks. Taking a break every 1-1.5 hours can not only reduce your stress level but also enhance your productivity while working.

Eat healthily

When feeling overwhelmed, many people resort to stress eating and drinking as a form of self-medication. Eating a nutritious diet can enhance blood flow, reduce inflammation, and fortify the immune system. A healthy diet can also help overcome some of the typical symptoms of stress by improving sleep quality and boosting energy levels.

Set boundaries to honor a better work-life balance

Set and communicate your working hours and off-hours to your colleagues, so they know when they can expect to hear from you. Make a conscious effort to compartmentalize work and leisure time, and use your days off to unwind, spend time with family and friends, and engage in hobbies.

Exercise regularly

Doing physical exercises trigger the release of endorphins, which can generate positive feelings and help counter the negative emotions often associated with stress. Almost any form of exercise can serve as a stress reliever, so concentrate on activities that you find most enjoyable.

Emergency treatment for stress symptoms

If you experience stress-related symptoms such as chest pain, migraines or headaches, muscle pain, or stomach discomfort, visit your emergency room in Ennis Joslin. Our team is available 24/7 to provide prompt medical attention and help alleviate your symptoms.

Sources:

“Workplace Stress,” The American Institute of Stress, https://www.stress.org/workplace-stress
“Stress and Health,” Harvard School of Public Health, https://www.hsph.harvard.edu/nutritionsource/stress-and-health/
“Coping with stress at work,” American Psychological Association, https://www.apa.org/topics/healthy-workplaces/work-stress