Stress at Work
Everyone is under some pressure in the workplace. Some external pressures can be a positive factor, helping us to be more productive. Some people actually thrive under short-term added pressure, and our bodies are designed to meet these short-term demands. Hormones including adrenaline are released to prepare us for a "fight or flight" response to demanding situations. However, excessive and prolonged stress can take its toll, producing a range of physical and emotional health problems which have come to be grouped as "work-related stress".
While stress can be triggered by sudden, unexpected pressures, it is often the result of a combination of stressful factors which accumulate over time. Some people can become so used to the symptoms of excessive stress that it goes unnoticed to their detriment. Most work-related stress is related to management of work, relationships at work, organisational set-up and whether you feel you have power and control in your work.
It is impossible to escape pressure at work altogether, so it is important to learn how to manage stress. There are a number of ways in which you can reduce the negative impact of stress, most of which involve taking a good look at how you function within your work setting and beyond.
If work-related stress is affecting you, it is important to deal with the problem as soon as possible. One of the most important factors in reducing stress levels is managing time effectively. Prioritise tasks, delegate where necessary and take care not to take on more than you can handle. Completing one task before going on to the next will help you to feel more in control of work, while varying tasks will help to keep you interested.
Make time to relax at work by stretching and breathing deeply. Simply ensuring you get outside for a walk during your lunch break can be helpful.
It is helpful to identify which situations stress you most. Practise how you could behave differently in tricky situations Perhaps you need to be more assertive or you need to learn to "take a step back" in tricky situations.
It can seem hard to confront the causes of workplace stress and to ask for help. But sometimes, support and advice from your line manager or human resources department is necessary to help you deal with difficulties at work, whether it is to clarify your job role and responsibilities, or to deal with workplace bullying.
Regular activities outside work will help you to meet new people, take your mind away from work worries and remind you that there is more to life than the office. Bring a sense of fun into your life by starting a creative hobby such as painting, or a new form of physical activity such as dancing or swimming.
There is increasing evidence that regular physical activity helps to reduce stress levels. It provides valuable "time out" and can trigger brain chemicals that improve the mood. A brisk daily walk is ideal, but the main thing is to choose an activity that you enjoy.
Learning to relax can improve sleep and relieve stress-related physical pains such as stomach pains and headaches. Confiding in trusted friends or relatives is a useful way to articulate worries and negative feelings. It can give a fresh perspective and help to make stressful situations more manageable.
Avoid unhelpful responses to stress such as increased alcohol intake, smoking, and high caffeine intake. These all increase stress levels. Regular meals and a balanced, high-fibre diet will provide sustained levels of energy to keep you on an even keel.
At the end of the day, reflect on what you've achieved rather than worrying about future work. Don't be too hard on yourself and remember to take each day as it comes.
Some people need to seek further help for work related stress, as they may be depressed or have an anxiety disorder which needs treatment. Anyone concerned that they need help should visit their doctor for advice. If you are diagnosed with depression, you may be prescribed a course of antidepressants. Other treatments can include a talking therapy such as counselling.
Stress is an inevitable but complex companion to our working lives. Without challenges and pressures, work would lack sparkle, but we all have the capacity to be overwhelmed by work-related stress, and to experience its exhausting effects. The aim should be to manage stress by becoming aware of our individual ways of responding to it, and through making effective changes to our working lifestyle.
Source: The Internet
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