Dealing with Stress in the Workplace Career Management 101 Dealing with Stress in the Workplace

What is Workplace Stress/Work Related Stress Stress can hit anyone at any level of the business and recent research shows that work related stress is widespread and is not confined to particular sectors, jobs or industries.  Stress is not an illness – it is a state. However, if stress becomes too excessive and prolonged, mental and physical illness may develop. Well-designed, organized and managed work is generally good for us but when insufficient attention to job design, work organization and management has taken place, it can result in Work related stress. Work related stress develops because a person is unable to cope with the demands being placed on them. Stress, including work related stress, can be a significant cause of illness and is known to be linked with high levels of sickness absence, staff turnover and other issues such as more errors. There is a difference between pressure and stress. Pressure can be positive and a motivating factor, and is often essential in a job. It can help us achieve our goals and perform better. Stress occurs when this pressure becomes excessive. Stress is a natural reaction to too much pressure.

Common Sources of Work Stress Certain factors tend to go hand-in-hand with work-related stress. Some common workplace stressors are: Low Salaries Long Hours Excessive Workloads Job Insecurity Harassment Discrimination Few Opportunities For Growth Or Advancement Work That Isn't Engaging Or Challenging Lack Of Social Support Not Having Enough Control Over Job-related Decisions Conflicting Demands Or Unclear Performance Expectations

Signs of Stress in Individuals Emotional Symptoms Changes from your Normal Behavior Mental Negative or depressive feeling Disappointment with yourself Increased emotional reactions - more tearful or sensitive or aggressive Loneliness, withdrawn Loss of motivation commitment and confidence Mood swings (not behavioral) Changes in eating habits Increased smoking, drinking or drug taking 'to cope' Mood swings effecting your behavior Changes in sleep patterns Twitchy, nervous behavior Changes in attendance such as arriving later or taking more time off. Confusion, indecision Cant concentrate Poor memory

Signs of Stress in a Group Disputes and disaffection within the group Increase in staff turnover Increase in complaints and grievances Increased sickness absence Increased reports of stress Difficulty in attracting new staff Poor performance Customer dissatisfaction or complaints

Psychological Symptoms Symptoms of Stress Physical Symptoms Psychological Symptoms Behavioral Symptoms Fatigue Muscular tension Headaches Heart palpitations Sleeping difficulties, such as insomnia Gastrointestinal upsets, such as diarrhea or constipation Dermatological disorders Depression Anxiety Discouragement Irritability Pessimism Feelings of being overwhelmed and unable to cope Cognitive difficulties, such as a reduced ability to concentrate or make decisions An increase in sick days or absenteeism Aggression Diminished creativity and initiative A drop in work performance Problems with interpersonal relationships Mood swings and irritability Lower tolerance of frustration and impatience Disinterest Isolation

Effects of Uncontrolled Stress Unfortunately, work-related stress doesn't just disappear when you head home for the day. When stress persists, it can take a toll on your health and well-being. In the short term, a stressful work environment can contribute to problems such as headache, stomachache, sleep disturbances, short temper and difficulty concentrating. Chronic stress can result in anxiety, insomnia, high blood pressure and a weakened immune system. It can also contribute to health conditions such as depression, obesity and heart disease. Compounding the problem, people who experience excessive stress often deal with it in unhealthy ways such as overeating, eating unhealthy foods, smoking cigarettes or abusing drugs and alcohol.

Steps to Manage Stress Track Your Stressors Develop Healthy Responses Take Time To Recharge Learn How To Relax Talk To Your Supervisor Get Some Support

Track Your Stressors Keep a journal for a week or two to identify which situations create the most stress and how you respond to them. Record your thoughts, feelings and information about the environment, including the people and circumstances involved, the physical setting and how you reacted. Did you raise your voice? Get a snack from the vending machine? Go for a walk? Taking notes can help you find patterns among your stressors and your reactions to them.

Develop Healthy Responses Instead of attempting to fight stress with fast food or alcohol, do your best to make healthy choices when you feel the tension rise. Exercise is a great stress-buster. Yoga can be an excellent choice, but any form of physical activity is beneficial. Also make time for hobbies and favorite activities. Whether it's reading a novel, going to concerts or playing games with your family, make sure to set aside time for the things that bring you pleasure. Getting enough good-quality sleep is also important for effective stress management. Build healthy sleep habits by limiting your caffeine intake late in the day and minimizing stimulating activities, such as computer and television use, at night.

Establish Boundaries In today's digital world, it's easy to feel pressure to be available 24 hours a day. Establish some work-life boundaries for yourself. That might mean making a rule not to check email from home in the evening, or not answering the phone during dinner. Although people have different preferences when it comes to how much they blend their work and home life, creating some clear boundaries between these realms can reduce the potential for work-life conflict and the stress that goes with it.

Take Time To Recharge To avoid the negative effects of chronic stress and burnout, we need time to replenish and return to our pre-stress level of functioning. This recovery process requires “switching off” from work by having periods of time when you are neither engaging in work-related activities, nor thinking about work. That's why it's critical that you disconnect from time to time, in a way that fits your needs and preferences. Don't let your vacation days go to waste. When possible, take time off to relax and unwind, so you come back to work feeling reinvigorated and ready to perform at your best. When you're not able to take time off, get a quick boost by turning off your smartphone and focusing your attention on non-work activities for a while.

Learn How To Relax Techniques such as meditation, deep breathing exercises and mindfulness (a state in which you actively observe present experiences and thoughts without judging them) can help melt away stress. Start by taking a few minutes each day to focus on a simple activity like breathing, walking or enjoying a meal. The skill of being able to focus purposefully on a single activity without distraction will get stronger with practice and you'll find that you can apply it to many different aspects of your life.

Talk To Your Supervisor Healthy employees are typically more productive, so your boss has an incentive to create a work environment that promotes employee well-being. Start by having an open conversation with your supervisor. The purpose of this isn't to lay out a list of complaints, but rather to come up with an effective plan for managing the stressors you've identified, so you can perform at your best on the job. While some parts of the plan may be designed to help you improve your skills in areas such as time management, other elements might include identifying employer-sponsored wellness resources you can tap into, clarifying what's expected of you, getting necessary resources or support from colleagues, enriching your job to include more challenging or meaningful tasks, or making changes to your physical workspace to make it more comfortable and reduce strain.

Get Some Support Accepting help from trusted friends and family members can improve your ability to manage stress. Your employer may also have stress management resources available through an employee assistance program (EAP), including online information, available counseling and referral to mental health professionals, if needed. If you continue to feel overwhelmed by work stress, you may want to talk to a psychologist, who can help you better manage stress and change unhealthy behavior.

Factors in Stress their background and culture; Stress affects people in different ways and what one person finds stressful can be normal to another. With each new situation a person will decide what the challenge is and whether they have the resources to cope. If they decide they don't have the resources, they will begin to feel stressed. How they appraise the situation will depend on various factors, including: their background and culture; their skills and experience; their personality; their personal circumstances; their individual characteristics; their health status; their ethnicity, gender, age or disability; and other demands both in and outside work. As a manager you have a duty to ensure that work does not make your team ill. Understanding how to spot the signs of stress in your team, and then know what to do to reduce stress, will help you achieve this.

References Coping with Stress at Work. (2016). American Psychological Association. Retrieved January 10, 2017, from http://www.apa.org/helpcenter/work-stress.aspx What is Stress. (2014). Health and Safety Executive. Retrieved January 10, 2017, from http://www.hse.gov.uk/stress/furtheradvice/whatisstress.htm

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