AMARILLO, TEXAS -- Hundreds of thousands of people across the country have lost their jobs to downsizing, and those who remained employed are forced to multi-task. Employers, managers and workers are all finding it harder and harder to cope with the mounting stress brought on by these trying times.
Some stress is a normal part of life, but excessive stress can interfere with your productivity and reduce your physical and mental health. The good news is that there are several ways you can manage and reduce stress at work.
According to helpguide.org, when people feel overwhelmed, they lose confidence and become irritable or withdrawn. That tends to make them less productive and effective, and it makes their work less rewarding. If these signs of stress are ignored, they could lead to bigger problems.
Here's a list of signs and symptoms of excessive and workplace stress:
Feeling anxious, irritable or depressed
Apathy, loss of interest at work
Problems sleeping
Fatigue
Trouble concentrating
Muscle tension or headaches
Stomach problems
Social withdrawal
Loss of sex drive
Using alcohol or drugs to cope
So what can you do to reduce workplace related stress? Here are some tips from management.about.com.
Of the many things you can to in this area the best ones include getting a to do list that works, learning to say "no", asking for help when you need it, and stop setting unrealistic goals for yourself.
- Relax and breathe deeply.
Whether you are feeling overwhelmed by the amount or work you have to do or if someone is "in your face", a good thing to do is to "breathe through your nose". You can't get as worked up if you force yourself to breathe through your nose. Your body simply can't maintain the same level of energy without that extra oxygen you get when breathing through your mouth. - Take more breaks from your work.
Even a five-minute break will help. Get away from your desk. Go for a walk - outside is better, but up two flights of stairs and back down is good too. Getting more exercise in general will help you reduce your overall stress levels and that will make it easier to reduce your stress level at work. - Lighten up.
Smile more. We all know laughter reduces stress. You will be amazed at how much more pleasant the people around you are when you make an effort to be pleasant yourself. - Learn to listen better.
Rather than getting upset when others disagree with you, listen actively and find the areas of agreement. Be assertive and stand up for yourself, but don't be rigid. - Fix your environment.
Make whatever adjustments you need to the lighting, temperature, noise level, and other controllable factors in your office. - Don't sweat the small stuff.
Realize that there are some things that just aren't worth worrying about and there are some things you just can't change. Don't waste time stressing over the things in either category. - Get more sleep.
This is another of the things you can do to reduce your overall stress that will have benefits at the office as well. In addition to reducing your stress, it will increase your energy level and your ability to concentrate. - Find a mentor
If not a mentor, a friend will do. Having someone to talk to can take a lot of stress off you. - Spend more time with optimistic people.
Negative people will pull you down to their level. Choose to work with people who have a positive attitude instead.
For managers, it's in their best interest to keep stress levels in the workplace to a minimum. They must act as positive role models, especially in times of high stress. Managers can refer to the tips above, but they can also make some organizational changes to help reduce stress.
1. Improve communication
- Share information with employees to reduce uncertainty about their jobs and futures
- Clearly define employees’ roles and responsibilities
- Make communication friendly and efficient, not mean-spirited or petty
2. Consult your employees
- Give workers opportunities to participate in decisions that affect their jobs
- Consult employees about scheduling and work rules
- Be sure the workload is suitable to employees’ abilities and resources; avoid unrealistic deadlines
- Show that individual workers are valued
3. Offer rewards and incentives
- Praise good work performance verbally and institutionally
- Provide opportunities for career development
- Promote an “entrepreneurial” work climate that gives employees more control over their work
4. Cultivate a friendly social climate
- Provide opportunities for social interaction among employees
- Establish a zero-tolerance policy for harassment
- Make management actions consistent with organizational values
Have you experienced work related stress? What are some ways you cope with the stress at your workplace? Leave your comments below.
