Stress at Work - Causes and Tips to Mange it

Workplace stress is a major risk factor for depression and anxiety. Almost every job has some degree of stress associated with it, and this stress is out of our control – it is not possible to always set our workloads and deadlines, or amend the workplace culture according to ourselves. However, everyone can adopt the following few strategies to reduce and manage stress levels, as well as find a positive work-life balance. It includes a balanced diet, regular exercise, getting enough sleep, and avoiding harmful levels of alcohol as well as other drugs.

What Are The Causes Of Stress?

There are a lot of causes for stress or anxiety. Your problem, job-related issues, and socialization are prime responsible reasons that make you stressed. There are two types of causes of stress:

Common external causes of stress

• Major life changes
• Work or school
• Relationship difficulties
• Financial problems
• Being too busy
• Children and Family

Common Internal Causes Of Stress

• Pessimism
• Inability to accept uncertainty
• Rigid thinking, lack of flexibility
• Negative self-talk
• Unrealistic expectations/perfectionism
• All-or-nothing attitude

Stress And Health

According to studies, stress can harm health. Many stress symptoms are responsible for affecting your health.

Common Effects Of Stress On Health:

• Depression and anxiety
• The pain of any kind
• Sleep problems
• Autoimmune diseases
• Digestive problems
• Skin conditions, such as eczema
• Heart disease
• Weight problems
• Thinking and memory problems
• Headache
• Muscle tension or pain
• Chest pain
• Fatigue
• Change in sex drive
• Stomach upset
• Sleep problems

Harmful Effects Of Uncontrolled Stress

Unfortunately, the stress which is related to work doesn’t just disappear at the time when you leave for home. When stress persists, it tolls on your well-being and health.

To be precise, a stressful work environment can lead to a variety of problems like headaches, sleep disturbances, stomachache, short temper, and difficulty concentrating. Chronic stress often results in insomnia, anxiety, a weakened immune system, and high blood pressure. It can also result in health conditions like obesity, heart disease, and depression. People, who often experience excessive stress at work, deal with it in unhealthy ways such as smoking cigarettes, eating unhealthy foods, overeating, or abusing alcohol and drugs.

How To Manage Stress In The Workplace

1. Check Your Stressors

Take note of the situations that cause you the most stress and how you react to them over a week or two. Record your feelings, thoughts, and details about the environment, including the people involved, the physical setting, and your reactions such as getting a snack, raising your voice, taking a walk, or smoking. Keeping notes can help you identify patterns in your stressors and your reactions to them.

2. Get Support

Accepting some help from trusted friends and family members can help strengthen your ability to manage stress. Your employer might also offer stress management resources through an employee assistance program (EAP), including counseling sessions, online information as well as referral to mental health professionals if required. If you continue to feel disturbed by work stress, you might want to have a word with a psychologist, who can help in managing stress as well as changing unhealthy behavior.

Tips To Bring A Positive View Towards Handling Stress

• Stay calm. Take a deep breath and clear any negative thoughts out of your mind.
• Keep telling yourself that you can get through the situation.
• Know that some situations need to be accepted as it is for the time being.
• Be as objective, realistic, and flexible as possible.
• See all the factors that you can manage and control and keep aside all the factors that are not in your reach.
• Think of the worst possible outcomes and their chances. Be prepared for it.
• Focus on the lessons you receive from every situation.

Stress-Relieving Tips That Work Instantly

Stress is a significant aspect of corporate wellness. All the workplace wellness programs offer a stress management program, but none of them offers stress management tips at the workplace.

We don’t have time for pedicures, massages, therapy sessions, and long soaks in the bath. There are a lot of other things that you can do to calm down.

3. Smile & Hold It

It is a crucial stress-relieving tip, Smiling, even when you don’t feel happy, can instantly lift your mood. Instead of frowning or tensing up your forehead in reaction to a stressor, grin and feel it! Try it now!

4. Seek Support, Communicate Effectively

Don't hesitate to seek support from colleagues, supervisors, or a professional counselor. Open communication about your stress and workload can lead to better understanding and support from your workplace, making it easier to manage stress.

5. Exercise Regularly, Eat Well

Regular physical activity and a balanced diet are crucial for managing stress. Exercise releases endorphins, which naturally combat stress, while nutritious food fuels your body and brain, enhancing your ability to handle stress.

6. Practice Mindfulness And Relax

Incorporate mindfulness practices such as meditation, deep breathing exercises, or yoga into your routine. These techniques help center your mind, reduce stress, and improve your overall emotional well-being.

7. Set Realistic, Achievable Goals

Setting achievable goals gives you a sense of accomplishment and reduces stress. Break larger projects into smaller tasks with clear deadlines. This approach makes your workload seem more manageable and less overwhelming.

8. Use Employee Assistance Programs

Take advantage of employee assistance programs (EAPs) offered by your employer. These programs often provide resources such as counseling, stress management workshops, and other support services to help you manage workplace stress effectively.

9. Take A Walk

Exercise, even when done leisurely, is a wonderful way to alleviate stress and boost endorphins, the feel-good chemical in the brain. Go outside and walk for a few minutes, you’ll be astonished at how much better you’ll feel.

So, the next time you feel like you need an instant stress reliever- try the above! Apart from this, you should also keep a distance from the causes of stress.

Desk Yoga Poses To Relieve Stress At Work

Every one of us is aware of the fact that spending long hours sitting at a desk is very dangerous for our overall health. The strains of continuously sitting right in the office chair can result in serious problems like neck, shoulder, and lower back pain through over-stretching of the upper and mid-back and continuous pressure on the lumbar spine.

With Truworth Wellness’s Employee Assistance Program, you can reach out to a qualified psychologist through chat or call if you’re feeling overburdened with workplace or personal life stress.