Is your job taking over your life? Do you feel constantly overwhelmed by all the responsibilities you have to juggle? Are you struggling with stress management at work? Find out 5 ways to manage work stress and find balance in your life.
We all face pressure at work. Whether due to looming deadlines, excessive workloads, new members on the team, budget cuts, or overall insecurity. Some amount of stress can help motivate us and make us feel challenged, but too much of it can start to affect our well-being and job satisfaction.
Unfortunately, in today’s hectic world, there has been a rise in the levels of stress among employees, reaching a record high in recent years. According to Gallup’s 2021 report, 57% of U.S. and Canadian workers reported feeling stress on a daily basis.
While you can’t eliminate all sources of stress or avoid work tensions, you can learn how to cope with stress management at work and improve your reactions to stressful situations.
What is Work Stress-ing You?
Many factors can contribute to a more stressful work environment. Some are more external, such as the workplace culture and relationships, and others are more related to your own experience and expectations, for example, feeling a lack of support or working long hours.
If you struggle with performance anxiety, you may also have to deal with self-imposed pressure, like perfectionism, unrealistic standards, feelings of inadequacy, or taking on too much responsibility.
In addition, working in an environment where you don’t feel heard, valued, or supported, or where it’s challenging to take time for yourself and address your mental health, may lead to higher chances of experiencing job-related stress. Some possible stressors include:
- Heavy or increasing workloads
- Low salaries
- Poor management styles and lack of support
- Difficult relationships with colleagues
- Job insecurity
- Workplace discrimination
- Limited career opportunities
Understanding what triggers your stress will empower you to take steps for better stress management at work, helping you be more mindful and foster a better work-life balance.
How Work Stress Can Impact Your Life and Mental Health?
Work stress doesn’t just disappear when you go home. Persistent exposure to high levels of stress at work can take a toll on your physical and emotional health, potentially leading to anxiety, depression, and burnout.
Job stress is attributed to 45% of cases of depression and anxiety in previously healthy young workers. But it’s not limited to mental health. Chronic stress is linked to various health issues, including insomnia, headaches, weakened immune systems, and heart diseases.
When the line between work and personal life becomes blurred, making it difficult to detach and recharge during non-working hours, you may notice an impact on your energy, job performance, and relationships.
But there are ways to manage it and prevent the effects. Here are some strategies to support yourself and cope with stress management at work:
5 Stress Management at Work Tips You Can Practice Every Day
1. Start and end the day with a feel-good routine
Whether it’s dodging traffic, taking care of your kids, or balancing multiple responsibilities, you may find yourself arriving at work already stressed or returning home not fully disconnected.
Creating a schedule for yourself before and after work can set the foundation for a less stressful day. You might be surprised by how small changes in your routine can cultivate a more positive attitude toward your work day:
- Incorporate a quick morning stretching or exercise routine. This can be as simple as a 10-minute yoga session or a YouTube workout video. Exercise has been shown to boost mood and increase energy levels.
- Create a “get ready for work” playlist with your favorite tunes to listen to during your commute or a playlist to help you wind down after work. Music has the power to influence mood and can provide a positive and enjoyable way to transition between work and personal time.
- Establish a “digital detox” routine before bedtime. Avoid screens for at least 30 minutes before sleep. Instead, engage in calming activities like reading a book, practicing relaxation techniques, or gentle stretching. Quality sleep is crucial for mental well-being and energy levels.
2. Shield yourself from conflict
A factor known to contribute to ineffective stress management at work is interpersonal conflicts. Conflict among coworkers can be difficult to escape, given the significant amount of time you spend with the same people every day.
You can reduce the potential for conflict by avoiding participating in gossip situations and redirecting the conversation towards a more productive subject.
It’s also important to take a step back and consider how to respond to conflict. Perhaps you need to set boundaries with a coworker, share your perspective, or even apologize. Whatever the situation requires, make sure to handle it with empathy and clarity.
3. Take a walk after lunch
To avoid the effects of chronic stress and burnout, it’s important to allocate a period of your work day to ‘temporarily switch off’. Taking even a few minutes during your lunch break to go for a walk can be a great stress-relief tool.
Physical activity helps you release feel-good hormones such as endorphins, dopamine, and serotonin. By incorporating a lunch walk into your daily routine, you are benefiting not only your health, but also finding a way to recharge, blow off steam, and lift your mood.
If your schedule is tight, you can also head outside and just focus on the small aspects of outdoor life, such as the sky, the weather, the colors and lights around you, the noises, and anything else that helps you cope better with stress management at work.
4. Leave work at work
It can be hard to leave your job obligations and frustrations at your “work desk” and freely enjoy your time off the clock. When your workday is over, do you find yourself ruminating about deadlines, upcoming projects, or divergences with co-workers?
If you’re letting your work interfere with your personal time, you may need to establish some boundaries. This can involve closing any open tabs on your computer or refraining from checking work emails and notifications during your time off.
When you leave work, make sure your worries don’t follow you home. If there are things that are taking you longer than you anticipated, communicate that to your team and ask for help. Sometimes a fresh pair of eyes can be just what you need to uncover the solution.
5. Try new stress management strategies
Whether through exercising, meditating, making time for hobbies and favorite activities, or spending quality time with friends and family, trying out different strategies can help you identify what works best for you.
Have you considered group therapy? Stress management therapy groups can be a great place to explore and try new strategies while fostering a supportive community. This type of therapy offers you a safe space to share your struggles and encourages you through validation and accountability.
Remember, you are not alone in experiencing work-related stress. By understanding your stressors, implementing coping mechanisms, and seeking support when needed, you can take control of your stress levels and cultivate a healthier, more fulfilling work life.
Join a Stress Management Therapy Group in Baltimore, MD
Are you experiencing anxiety and stress due to work, relationships, or life in general? Find a safe space where you can share your struggles and find support from a group of people who get it!
In our anxiety and stress management group, you will learn life-long skills to defuse your worries, including mindfulness, relaxation, deep breathing techniques, and more. Talk to us to know more or schedule a free 15-minute consultation here.
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