How to manage stress at work
Or should I say a job you hate?
A lot of people are afraid to tell their boss (and sometimes their colleagues) that they are stressed at work because it looks like a sign of weakness. It signals to others that you’ve basically lost it. You believe that your colleagues will be promoted over you and that you will lose their respect. You assume everyone around you is doing the job effortlessly and they appear enthusiastic.
Causes of stress at work
Below are the most notable causes of stress at work that employees
and managers must be aware of:
- The main cause of stress is being overworked. Even the most outstanding employee will definitely feel pressured when bombarded
with work with a very limited period of time. While this is irrational,
it happens all the time. - On the contrary, there are also employees who will feel stressed when given fewer responsibilities, especially when what they see around them instances of termination and lay-offs. Apparently, they don’t want to be caught doing nothing as they can be the next candidate for dismissal.
- The threat of losing a job is one of the major causes of stress at work. With the state of our economy today, job security does not come in constant. Sometimes, lay-offs are done in greater part while hiring just ended.
- Promotion is also one of the causes of stress at work. In most cases, employees normally get bored with their daily job and therefore they would want to experience more challenging work for greater compensation. However, getting into the next level can be stressful knowing that it is not only one person is aiming for promotion but almost all of the employees who are as capable as the other in terms of work performance.
- Another cause of stress at work is doing the wrong job. If you are working on something you do not know, will surely burn you out.
Above all, if you are hesitant to ask help from someone you know who
can help you with your dilemma because you don’t want to be perceived as incompetent, you just doubled the stress. - Bad management can also be a serious work stress. If the head of the organization cannot lead his team, chances are subordinates will feel lost and aimless. This situation can leave the team wandering and stagnant.
- Poor working atmosphere can also be a reason why employees get stressed. Of course no one is comfortable working with broken office equipment, insufficient lighting, noisy environments, uncomfortable furniture and more.
- No proper support system can also be a source of employees stress. This is because, a lot of things happen inside the office and when things get worse; someone needs to stand in between to help them resolve the issue in proper procedure.
You may have once loved your job
Technology has had a big impact on the way we work. New ways of working become more frequent as businesses and organisations strive for efficiency.
This often means that you have to work harder and faster. Your work is scrutinised. Your job role is constantly changing and you find you are asked to undertake work that you wouldn’t normally do.
If your job is stressful or unfulfilling, it isn’t always easy to say, “Well, I’ll just go look for something else.” You can’t always leave your job in search of your dream career due to financial, geographical constraints, or family commitments.
You can’t force yourself to enjoy a job you really hate but you can find ways to make it more tolerable and look at your job in a more positive light.
Make a list of things that you think you can do to make your job less stressful.
Take some time out
Little things can help you cope with stress at work: taking a coffee break by yourself – away from your desk and your colleagues, for a change. Make an excuse and go. Don’t spend your lunch time talking about how much you hate your job and then return to it more disgruntled than when you left. Grab a newspaper, book or magazine and have a window seat, or go for a walk. Sit on a park bench and just breathe. Do this at least one day out of your working week.
Alternatively, you can look for other job opportunities within another department in your organization, one that you find less stressful.
Other simple tasks for de-stressing at work
- Unclutter your desk
- If you can, wear headphones to tune into relaxing music or inspirational conversation
- Use a stress ball
- Do some stretching exercises – make any movements that can release your tension
If you’re unhappy with your job and you believe it is the root cause of your anxiety, make the long-term decision to leave. Start by thinking about where you want to be in five years’ time. Find a career you know you’ll enjoy, and then take the initiative to make it happen…
