How to deal with stress at work
Our daily jobs come with heaps of stress. And with the constant change, our lives are hurling forwards at 180miles/ hour while our stress at work is bound to simply keep on increasing.
Various studies report that work stress is the leading cause of stress among Americans. It’s also proclaimed that workload accounts for 40% of work-related stress. Further, contrary to popular belief, work stress is more associated with health issues than family or financial complications.
On the other hand, stress is a normal and, for the most part, a healthy part of life. Stress guides our bodies to react and adjust when the environment changes around us.
You can, therefore, experience good and bad forms of stress. Good stress, for example, includes feeling ‘stressed’ about an assignment that prompts you to work productively and get things done. It also helps us to stay away from danger. Bad stress, however, makes you feel overwhelmed and affect your ability to think straight. Still, why is this form of stress so detrimental?
HOW DOES STRESS IMPACT YOUR HEALTH?
Your body
Stress at work can significantly impact your physical health. The constant fight-or-flight state disrupts the normal functioning of your bodily systems. Symptoms developing due to stress can include headaches, an upset stomach, tense muscles, and difficulty sleeping.
Chronic stress can also increase your risk of developing medical complications like:
High blood pressure
Heart problems
Diabetes
Asthma
Arthritis
Autoimmune disorders
Neurodegenerative conditions like Alzheimer’s disease.
Your mind
Besides affecting your physical health, stress can also have an impact on your mental health. Some warning signs include:
Irritability
Depression
Anxiety
Unproductivity
Loss of interest in life
Concentration difficulties
Loss of sex drive
Social withdrawal
Reaching to unhealthy coping mechanisms like alcohol, smoking, or drugs.
Now that we understand how stress impacts our health, it’s time to look at how we can deal with work stress so that we can minimize its impact.
6 WAYS TO DEAL WITH WORK-RELATED STRESS
Relaxation techniques
Relaxation techniques will help you get your body out of the ‘fight-or-flight’ state. It essentially neutralizes the effects of the fight-or-flight response.
Let’s look at breathing, for example. When you take deep breaths, a message is sent to your brain to relax. Thereafter, another signal is sent to your body to calm down which will then lower your blood pressure and heart rate.
You can practice this by slowly inhaling and then exhaling, for about 5-10 repetitions.
2. Mindfulness
Practicing mindfulness helps us to think more clearly, slow down our thoughts, accept our present situation, and look at the ‘bigger picture’. You can easily do this through guided meditation or yoga.
3. Problem-solving & organizing strategies
Things like brainstorming, making lists, and developing action plans help us know how to approach and deal with stressful situations. I generally write down a list of everything that needs to get done and tick them off as I go. It works wonders!
4. Healthy habits
Include regular exercise and healthy eating habits into your daily routine.
It will boost your mood, keep you energized, balance your hormone - and sugar levels, as well as alleviate pain and inflammation.
5. Prioritize sleep
Quality sleep is crucial for recovery, productivity, energy, mental sharpness, and your ability to solve problems more easily. So, prioritize sleep by aiming for 8 hours each night, limiting caffeine in the afternoons as well as screen time before bed. You can also create a calm environment in your bedroom to help you ‘switch off’.
6. Create a healthier work environment
Another holistic way to reduce your stress levels is by creating a healthier work environment. The WHO encourages healthy work environments to promote employee health and wellbeing.
You can start this by undergoing an ergonomic assessment. At ErgoTherapy, we assess your office set-up (whether it’s at home or where you work) and guide you to learn healthier postures, work habits, stretches, and movement protocols. We will also help you become more productive while still looking after your mental - and physical health.