Many people experience stress in their jobs. It might be
temporarily because of a project deadline, or because of seasonal fluctuations
in your workload. Or you might experience long-term stress due to the nature of
your role, because of a difficult boss or co-worker, or because of office
politics.
So, how do you maintain your professionalism, composure and workplace
relationships? The answer is by managing your stress levels, and by learning to
survive and thrive in a stressful role.
What Does Stress Do to You?
Job stress has many negative consequences. If you leave it unmanaged, it can
affect your health, productivity, well-being and career.
Studies have found that professionals who work in high-stress environments
are more likely to suffer from high blood pressure, insulin resistance, and
high cholesterol. Long-term research shows that unmanaged stress can
weaken your immune system, cause chronic muscle pain or sleeplessness and
contribute to obesity. It can lead to a number of psychological conditions,
such as anxiety or depression, and it may cause relationship problems with
co-workers.
How to Identify Your Current Stress Levels
Stress can have a negative impact on your health and productivity. There are
many warning signs that you’re experiencing high levels of workplace stress.
Physical symptoms of stress include frequent headaches or muscle tension,
persistent sleeplessness, and stomach upsets. You may also experience
significant changes in your weight.
Psychologically, you may be irritable, depressed, and experience prolonged
difficulty in concentrating. If continuous stress starts to cause burnout, you
may also find that you lose interest in your work and hobbies and become
socially withdrawn.
Stress is not the same as pressure. A manageable level of pressure can
actually help you to perform at your best. However, if pressure increases to a
point where you no longer feel in control, the result is stress. Unlike
pressure, stress is never positive.
How to Manage a Stressful Job
Identify Causes
Before you can manage stress, you first have to know what causes it.
Work is often one of the main causes of stress in people’s lives. International
research has shown that 44% of employees cited heavy workloads as a cause of
workplace stress.
Other common causes of workplace stress can be grouped according to four main
underlying causes:
Time stress develops from a fast-paced working environment with
unrealistic deadlines. When you’re suffering from this productivity,
relationships and well-being start to suffer.
Anticipatory stress is stress about the future. It may be due to a
specific event, such as a presentation that you’re scheduled to give. Or, you
may experience a more general fear about the future. Many people suffer
anticipatory stress about their employment security.
Situational stress is caused by situations over which you feel you have no
control. These may be acute incidents, such as a sudden failure of a supply
line, or longer-term issues, such as the feeling that you have no autonomy or
purpose in your work. Unreasonably heavy workloads also come into this
category.
Encounter stress derives from interaction with other people. Poor
management, bullying, and having to deal with angry or difficult people can all
be sources of encounter stress.
Once you’ve identified the factors that contribute to your stress, you can then
take appropriate steps to manage them.
Find Ways to Stay Calm
Stress can often cause you to stop breathing for several seconds, even though
you may not realize it. When you’re feeling stressed, practice deep breathing.
Deep, slow breathing floods your body with oxygen, slowing your heart rate,
relaxing your muscles and helping you to focus.
You might also want to practice yoga or meditation after work; both are
effective methods of managing stress.
Frequent daily breaks and regular vacations are also important for reducing
work stress. Even a long weekend can help you to de-stress after a tough week.
When you do take a break or go on vacation, leave work at work. Taking a
“working vacation” (or constantly checking your emails and messages
while you’re gone) won’t give you the time that you need to rest and recharge.
Manage Your Time
If you’re struggling with a heavy workload or project deadlines, you can lower
your stress levels and improve productivity by managing your time more
effectively.
Distractions in the office can be a major source of stress. These distractions
can come from well-meaning colleagues, from constant phone calls or emails or
from general office noise. Try closing your office door for short periods
of time, by turning off your phone, or by listening to music or white noise to
drown out people’s conversations.
Increase Your Autonomy
Autonomy is the freedom to decide how to accomplish your work. Professionals
who work in roles with low autonomy often experience more stress and
dissatisfaction than those with greater autonomy.
Speak with your manager about your current goals or projects. Where
appropriate, ask for the freedom to choose how you accomplish these goals. This
could include working from home one day a week or choosing who you want to work
with on your next project.
Use job crafting strategies to reshape your role and to better use your
strengths and interests. This can lead to greater productivity and less stress.
You might also find that job crafting adds interest and meaning to your work.
Manage your Priorities
Conflicting priorities can be a major source of workplace stress, especially
when you feel like you’re constantly “fire fighting.” Learn how to
focus on what’s important, not just urgent Identify which tasks are worth
spending time on, and which ones you can safely delegate or drop.
If you’re working on a project that seems overwhelming, break it into smaller
steps. This allows you to accomplish one thing at a time, instead of trying to
take everything on at once.
Exercise Regularly
Regular exercise is one of the best ways to manage a stressful job. Daily
exercise helps you to cope with stress, and it can also help to boost your
memory, creativity, IQ, and productivity.
You can fit exercise into your schedule in many ways: wake up slightly
earlier and exercise before work, take a walk on your lunch break or use a
standing desk while you’re at work.
Take frequent breaks to move around and let your mind rest. Try taking several
5 or 10-minute walks during the day. It might not sound like much, but this
exercise and fresh air will give you time to rest and recharge. Remember, any
additional movement will help you to manage stress and live a healthier life.
Think Positively
Your attitude plays a major role in your level of stress, no matter what kind
of work you do.
You can choose to approach tasks, responsibilities and people with a negative
attitude, or you can choose to approach your work and relationships with a
positive mindset. Although the amount of work is the same, the impact on your
health and well-being is profound.
Whenever you catch yourself slipping into a negative frame of mind, make an
effort to challenge your conceptions and to think positively instead.
Challenge your negative thoughts with rational, fact-based thinking, and
consider using affirmations to boost your self-confidence.
Assess Your Skills and Resources
Look at the work that you do. What are your biggest frustrations? Where are you
most inefficient? These situations often point to a lack of tools, resources,
skills development, or help – all of which can contribute to workplace stress.
You need to keep your skill set under continual review, particularly if your
organization is developing new ways of working. You also need to have the right
equipment and know how to use it.
Make a list of what you need. Let your boss know what you’re lacking and
explain how these items will improve your productivity and effectiveness. If
your boss can’t provide the resources that you need, think about how you might
be able to negotiate for them with others, or acquire them on your own.
Find Meaning in Your Job
What do you love most about your job? What gives your work meaning and purpose?
These questions might sound simple, but they’re important. If you know what
gives your work meaning, you’re more likely to be able to develop intrinsic
motivation.
This motivation comes from knowing that what you do has value in its own right.
It can help you to manage the stress that goes along with the work you do, and
t build resilience when you’re feeling down.
Key Points
Everyone experiences stress at work from time to time. However, if your job is
consistently stressful, it’s essential to find ways to manage that stress.
Start by identifying what causes your stress. Next, confirm that you’re
handling your priorities and time effectively. Get regular exercise, and make
sure that you have the tools and resources you need to do your job.
Talk to your manager about developing more autonomy in your role and assess
what it is that gives your work purpose and meaning. This will help you to
improve your self-motivation and resilience.
