HANDLING WORKPLACE STRESS

Got Job Stress?

There’s no getting around it. If you have a job, you probably have experienced some job stress. We all handle stress differently. Not all stress is bad, (in fact, most stress is helpful) and learning how to manage it helps to maximize job performance, stay safe on the job, and maintain physical and mental health. Occasional job stress may actually increase motivation and productivity, but too much can be unhealthy, both professionally and personally.

How Do I Know If I Have Job Stress?

Job stress is not limited to any one job or industry, although some jobs tend to generate more than others. Some jobs, by definition, tend to be higher stress, such as ones that are in dangerous settings (fire, police), that deal with demanding customers (service providers), that have demanding time pressures (healthcare), and that have repetitive detailed work. The first step to reducing job stress is to identify what factors may be causing it.

There are many causes of job stress. Common causes of job stress include:

• Excessive workload
• Safety risks
• Conflicting job demands
• Not enough rest or lunch breaks
• Long working time and/or low payment
• Unreasonable demands
• Workplace bullying or harassment
• Poor performance from co-workers
• Conflicts and competition among staff
• Time away from family

What Are the Signs and Symptoms of Job Stress?

 Job stress can lead to poor health and injury.  Below are some early warning signs of job stress. (Note: These symptoms may be due to something other than job stress)

   ·         Low morale

·         Depression

·         Fatigue

·         Increase in substance use

·         Sleep problems

·         Anger/irritability

·         Physical problems (headaches, stomach problems)

·         High Absenteeism

·         Problems with relationships

What Are Some Strategies for Managing Job Stress?

We all experience stress differently and manage it differently. What may work for a co-worker, may not work for you and vice versa. The good news is there are helpful, tips for managing job stress. 

Here are 10 tips for dealing with the stress from work:

1. Get time away. If you feel the stress building, take a break. Walk away from the situation, perhaps walking around the block, sitting on a park bench, taking a little break. Exercise does wonders for the psyche. But even just finding a quiet place and listening to music or the sounds of nature can reduce stress.

2. Fight through the clutter. Organizing your life can help you feel a greater sense of control. Keeping a to-do list and crossing things off of it as they are completed, also helps.

3. Talk it out. Sometimes the best stress-reducer is simply sharing your stress with someone close to you. The act of talking it out and getting support from someone else is an excellent way of blowing of steam and reducing stress. Have a support system of trusted people.

4. Have a mindfulness moment. Go to the restroom or a private space and take several long, deep breaths. Deep breathing is a proven way to decrease stress so you can return to a task feeling renewed and refreshed. Try it once to see how well it works!

5. Get enough rest or sleep. Not getting enough rest sets the stage for stress on the job.

6. Make friends at work. Just knowing you have co-workers who can help you will reduce your stress level. Just remember to also help them when they are in need.

7. Find humor in the situation. When you or the people around you start taking things too seriously, find a way to break through with laughter. Share a joke or funny story.

8. Have realistic expectations. While Americans are working longer hours, we can still only fit so much work into one day. Having unrealistic expectations sets you up for frustration and increased stress.

9. Nobody is perfect. If you tend to obsess over details so that "everything is perfect," try to change your motto to performing your best.

10. Keep a positive attitude. Negativism takes away energy and motivation, so avoid it whenever possible. Stay positive and reward yourself for little accomplishments (even if no one else does).

Final Thoughts

Beware of the stressors that you create. For example, if you are always running late in the morning try setting your clock ahead, giving you extra time. Nothing jump starts stress level like arriving late to work. Lastly, while interacting with bosses or co-workers can sometimes be challenging, by practicing good communication skills you can improve daily interactions.

Your health affects everything. Find a way to reduce stress through one or more of our 10 strategies. You will have better mental and physical health, as well as better relationships with the people around you.

If you struggle with stress and can use some assistance, please feel free to contact a HealthNext behaviorist or Carebridge EAP.   Carebridge service is available 7/24/365. Contact Carebridge at 1-800-437-0911 or by emailing Carebridge at clientservice@carebridge.com.