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What to Do When Work is Stressing You Out

Workplaces can often feel like pressure cookers, leaving employees mentally and physically drained. The mounting demands, deadlines, and expectations can take a toll on their well-being, affecting not just their mental health but also their physical health.

With that, stress at work has become an all-too-common phenomenon, leading to decreased productivity, increased absenteeism, and even long-term physical and mental health problems.

So, it’s only crucial to address this issue as it can have severe implications for individuals and organizations alike. In this article, we aim to shed light on the prevalence of workplace stress, emphasize the significance of recognizing and managing work-related stress, and provide practical strategies and resources to effectively cope with and reduce work stress.


Is it Normal to be Stressed at Work?

What to Do When Work is Stressing You Out

Work stress has become alarmingly widespread, affecting employees across industries and hierarchies. According to a survey by the American Institute of Stress, 80% of workers have reported feeling stressed on the job, with job-related stress costing US businesses billions of dollars each year.

There is a misconception, however, that stress is an inherent and expected component of work life. But, accepting work stress as the norm can be detrimental to employees’ overall well-being. The American Psychological Association points out that while a certain degree of pressure can be motivating, excessive and prolonged stress can lead to a range of negative effects and a generally uncomfortable workspace. 

Being aware of the warning signs and recognizing work-related stress as a serious issue are the first crucial steps toward addressing it. Acknowledging its impact on overall health and personal life allows individuals to take proactive measures to manage stress and mitigate its effects. 

Employees can then create a healthier and more productive work environment.


What are the Signs of Being Stressed at Work?

Signs of Being Stressed

Recognizing signs of being stressed at work is important for taking proactive steps to manage it. You may be experiencing work-related stress if you frequently feel overwhelmed, anxious, or irritable. 

Physical symptoms like headaches, fatigue, muscle tension, or difficulty sleeping can also indicate work pressure. Also, a loss of motivation or decreased productivity and creativity, along with difficulty concentrating or making decisions, may be signs of work-related pressures. 

If you consistently experience these symptoms and they significantly impact your welfare and job performance, it’s essential to seek support and explore strategies for managing stress effectively.


What are the Common Reasons for Workplace Stress?

Man at Video Call - Stress

Workplaces can be breeding grounds for stress due to various factors. Understanding these common stressors is essential for effectively addressing and managing work stress. Some of the primary causes of work-related stress include:

Workload

Excessive workloads, unrealistic deadlines, and overwhelming responsibilities can create excessive pressure on employees.

Deadlines

Unreasonable deadlines and pressure to consistently meet tight schedules can contribute to stress and anxiety.

Interpersonal Conflicts

Difficult relationships with colleagues, conflicts, and poor communication contribute to a highly stressful work environment.

Organizational Culture

Toxic work cultures characterized by micromanagement, lack of support, and unclear expectations can significantly contribute to stress levels.

Role Ambiguity

Unclear job roles, vague responsibilities, and conflicting demands can make employees feel overwhelmed and stressed.

Lack of Control

Feeling powerless, having limited autonomy, and not being involved in decision-making processes can lead to increased stress levels.


What are the Effects of Chronic Stress at Work?

Effects of Being Stressed at Work

Chronic work stress takes a toll on both physical and mental health. Research conducted by the National Institute for Occupational Safety and Health (NIOSH) links workplace stress to increased risk of cardiovascular disease, musculoskeletal disorders, and mental health disorders.

Employees experiencing long-term stress may suffer specifically from:

Mental Health Problems

Chronic stress leads to an employee’s short temper and difficulty concentrating and increases the risk of anxiety disorders, depression, and other psychological issues.

Physical Health Problems

High blood pressure, sleep disturbances, and weakened immune systems are common physical health consequences of stress for an extended period of time.

Low Productivity

High levels of stress hamper concentration, creativity, and problem-solving abilities, leading to decreased productivity and efficiency.

Job Dissatisfaction

Excessive stress can diminish job satisfaction, erode motivation, and contribute to a sense of disillusionment.

Poor Well-Being

Chronic stress spills over into personal living, affecting relationships, sleep quality, and overall happiness.


What to Do When Work is Causing Stress

Seek Support - What to Do When Work is Stressing You Out

When work becomes a significant source of stress, it’s essential to take proactive steps to manage work stress and alleviate the pressure. By implementing effective coping strategies and prioritizing self-care, individuals can regain control and find a healthier balance. 

Here are some practical tips and actionable steps to help manage workplace stress:

Create a Comfortable Workspace

An uncomfortable workspace can lead to muscle tension and other physical stress, so ensure that your desk, chair, and computer setup are ergonomically designed. And if your workspace is cluttered, it can create mental clutter and increase feelings of stress. Take some time to declutter, organize your desk, and add personal touches that inspire you to work.

Prioritize and Organize Tasks Effectively

Create a to-do list and prioritize tasks based on their importance and deadlines right at the start of the work week. Breaking down complex projects into smaller, manageable steps can help reduce overwhelm and focus on more important tasks.

Set Boundaries at Work

Establish clear boundaries by defining work hours and sticking to them. Avoid overextending yourself by learning to say “no” to tasks that exceed your capacity or interfere with your personal space and time.

Use Relaxation Techniques

Incorporate relaxation exercises into your daily routine, even just a few minutes. Deep breathing exercises and progressive muscle relaxation can help calm the mind and reduce physical tension.

Engage in Physical Exercises

Engage in regular physical activity or exercises during breaks or off hours, as it helps release muscle tension, combat stress, improve mood, and boost overall welfare. A simple walk or even a few minutes of stretching can do wonders for your mind and body. 

Eat Healthy

Take care not to resort to stress eating or coping with stress by indulging in fast food and abusing alcohol. Prioritize a nutritious and healthy diet, as certain foods can promote optimal brain function and reduce stress levels.

Seek Social Support

Share your feelings and experiences with trusted friends, family members, or colleagues who can provide support and perspective. Engaging in social activities and connecting with others outside of work can also contribute to emotional health and relieve stress.

Establish Work-life Balance

Strive for a healthy work-life balance by setting boundaries between work and personal living. Prioritize personal time for pursuing hobbies and spending quality time or building a healthy home life with family members.

Keep a Journal

Journaling helps you identify unwanted stressors and develop healthy responses to stressful situations. By writing down your feelings and reactions, you can gain a better understanding of how to handle stress in a constructive way.

Get Quality Sleep

Lack of sleep can intensify stress and make it more difficult to handle. By getting enough sleep, you can break the cycle and create a solid foundation for coping with stress by giving you energy and motivation for the day ahead.


Additional Resources and Support

In addition to self-help strategies, it’s important to remember that there are resources and support systems available to help individuals cope with job stress.

Employee Assistance Program

Many workplaces offer employee assistance programs (EAPs), which provide confidential counseling, referrals to mental health professionals, and other employee health and wellness resources. These programs are designed to assist employees in managing personal and work-related challenges, including job stress.

Your employer may even be open to a few suggestions such as improving the physical workspace in the office, providing time management skills seminars, and conducting non-work related activities.

Professional Counseling

If work-related stress becomes overwhelming or begins to significantly impact mental and physical well-being, seeking professional help or counseling can be beneficial. Mental health professionals can provide some disease control, guidance, coping strategies, and support tailored to individual needs.

Don’t hesitate to reach out for assistance if stress levels persist or worsen despite efforts to manage them independently.

Online Resources and Apps

In today’s digital age, there are numerous online resources, books, and mobile applications available to support stress management. Websites such as the National Center for Complementary and Integrative Health provide evidence-based information on stress reduction techniques, mindfulness exercises, and integrative health practices.

Also, books and apps dedicated to stress management offer guided meditations, relaxation exercises, and tools for tracking and addressing stress triggers or your emotional response.


Final Note

Work-related stress is not something to be ignored or simply accepted as a normal part of life. In fact, prolonged stress can have detrimental effects on both mental and physical health, as well as job performance and personal relationships. 

By acknowledging the significance of managing work-related stress and taking the necessary steps as discussed in this article and other strategies, individuals can improve their overall well-being and create a more fulfilling and sustainable work life.

Your welfare matters, and by taking care of your overall health, you can thrive both at work and in your personal life.