Professional life can be very demanding, but at times, things in your workplace can become too difficult to handle.
According to statistics, about 1 million American workers are absent every day due to stress. Therefore, it’s important to know how to manage workplace stress to ensure better mental health and also better productivity.
So, if you’re also suffering from constant anxiety in your workplace, this think piece will be perfect for you!
1. Understand the root cause
For starters, understand the exact reasons or conditions that are causing you stress. It can either be too much workload, office politics, or upcoming meetings and conferences.
When you figure out the main factors, it’ll be easier to move to the solutions. For example, if you feel that the workload given to you is too much, you can speak to your manager to go easy on you.
Or, if you’re stressed out about an upcoming major conference or meeting, delegate tasks to fellow members.
Based on the root problem, you’ll be able to figure out a solution accordingly.
2. Write down your stressors
Another effective way of managing your stress is to write down your stressors. Even if it doesn’t result in long-term relief, it will help you to manage your day-to-day office work.
All you have to do is take a notebook and scribble down whatever comes to your mind. For example, you can start by writing down whatever happened at work that day and how you felt about those circumstances.
Ask yourself questions like
- “How did this incident make me feel?”
- “How did I react to it?”
- “How can I resolve it?”
You may include questions involving other people and places too.
3. Create a pre-work ritual
One major reason why people get stressed at work is that they wake up late, scramble to get their kids ready, gulp down whatever breakfast is available, and then arrive at work.
Therefore, it’s important to create a pre-work ritual that will ensure that you reach work on time and in a good mood.
Having some kind of routine, such as waking up half an hour early or having your breakfast prepared the night before, can save a lot of time.
It might be difficult to get used to a new routine, but once you do, you will observe a drastic change in your mood and stress levels.
4. Get professional help
Many times, work stress can become too overwhelming to combat. If you feel that you can’t cope with so much stress and anxiety, it might be a better idea to get professional help.
A licensed counselor or psychologist can tell you how to battle your stress and be more productive.
For example, mental health facility California offer effective health benefits to professionals. The facility offers one-on-one counseling sessions to better understand your personal experiences. If the problem persists, you might be advised to take medicines, too.
5. Take some time off
Taking some time off from work can also be an effective way to manage stress. You don’t always have to go on a long vacation every year. Even taking a few minutes off every day can be more effective.
For example, if you see that you have half an hour left of your lunch break, listen to a podcast, or take a relaxing walk around the office instead of jumping right back into your work.
You may also watch funny YouTube videos or simply chat with your coworkers to ease things off. When you’re taking breaks from work, remind yourself to avoid constantly checking your emails or work calendar.
6. Rely on your support network
You might feel that your coworkers are just people you work with, but they can often help you out more than you think!
If you ever feel too overwhelmed to work properly, take a few minutes and reach out to these people. Tell them about the struggle that you’re going through, and feel free to share as much as you want with them.
Having a strong network of people can be very comforting, especially when you have to spend so many hours away from your home. You can even ask your neighbors, family, or friends to take care of your kids on days you feel too overworked.
7. Understand and manage expectations
One of the major reasons behind workplace stress is unclear or changing expectations. If you’re unaware of the expectations of your job role or the responsibilities of your role frequently change, that’s another major reason behind extreme stress.
Learn what is expected from you at work. If necessary, get clarification from your supervisor. If you’re struggling to manage all expectations, seek them to share effective strategies for better performance.
If the expectations are way too high, ask your supervisor to redistribute them.
8. Avoid conflicts at work
Every person in the workplace is a different individual with a different thinking style and way of working, which can lead to conflict at work.
Interpersonal conflict can also lead to a negative effect on your emotional and physical health.
So, it’s best to avoid workplace conflict and play safe with these tips:
- Never gossip, even if someone shares something scandalous. Excuse yourself from such conversations, and never start it by yourself.
- Don’t state your personal, political, or religious takes at the workplace even as a joke. You might hurt others’ sentiments and create conflict.
- If specific people have been known to put others in trouble or bully others, avoid them. If anyone still disturbs you, talk to HR.
- Learn effective conflict resolution skills to solve small fights before they turn big.
9. Avoid a sedentary lifestyle
If you have a desk job, try to stay active in between work. For instance, go on a walk after lunch. During breaks, try out short exercises to elevate your mood. This will keep you in shape and reduce the negative effects of a sedentary lifestyle.
10. Reward yourself
Whenever you exceed your previous performance, reward yourself with something nice. Don’t chase perfectionism and appreciate even the small efforts. This will lessen stress and make you feel more fulfilled.
Conclusion
When you’re going through workplace stress, it’s important to plan and stay organized. This way, you’ll avoid the negative effects of clutter and maintain a healthy mind and body. Most importantly, give your mind the break it needs and practice mindfulness.
