Managing Work Stress
If your job is stressful, there are probably many factors that keep you feeling unsatisfied and unfulfilled at work. Here are some common challenges that lead to work stress and job dissatisfaction.
Conflict with coworkers or management
Bullying and harassment
Job insecurity and layoffs
Lack of control over job duties
Multiple or poorly defined roles
Low pay and benefits
Poor work/life balance
Lack of recognition for efforts
Limited opportunities for advancement
For those and many more reasons, work is the number one source of stress for many people. Employees are often required to take on more responsibility and more hours for less pay and fewer perks. When you have a heavy or overwhelming workload, feelings of stress and anxiety can lead to decreased concentration, irritability, conflict with others, and burnout. If your job is stressing you out, these tips may help you get through the work day.
Work is a major source of stress for many people. It contributes to mental and physical health problems. Keep reading for ideas on taking care of yourself on the job.
Take a short break every hour. A 5-10 minute walk away from your work station can give you the opportunity for some mental and physical relief. Use the time to visit a work friend, have some water and a snack, stretch out muscle tension, and take some deep breaths. If a quick break every hour isn’t possible, take your assigned breaks.
Eat lunch. You might be so busy or burdened by heavy workloads that it doesn’t seem like you have time for lunch. Skipping out on lunch can bring on afternoon fatigue, light-headedness, and agitation. Nourish your body and move away from your work area for a break. Use the entire time you’re allowed if you can. Take at least 15 minutes to enjoy some food that will help bring up your energy level and mood.
Make your work area comfortable. If possible, bring in personal touches to brighten your work area. Do you sit all day? Make sure your chair is comfortable and use supports for your back, arms, and feet if necessary. If you are allowed to listen to music or the radio, take advantage of that option. Noise cancelling earbuds can also help tune out distractions. A plant or pictures that make you smile can brighten your space.
Plants, decorations, and other personal touches can help make your work space more inviting and comfortable.
Don’t participate in drama. Gossiping co-workers and poor managers can create a toxic work environment. Choose not to participate in negative talk or gossip about others. Work stress is often caused by other people. Ignore those who always seem to be in a bad mood and co-workers who have mastered passive aggressive behavior. You can professionally disengage for your own peace of mind.
Set boundaries. Boundaries are a way to communicate your worth and values to others. They create protections around your time and energy. Examples of workplace boundaries include using PTO, taking allowed breaks, working only when you are on the clock, limiting or declining availability outside of regular work hours, recognizing when expectations are unreasonable, and not taking work home with you.
Remember that no job is worth sacrificing your health and well-being. While some work stress can be normal, it’s not okay for work to have a negative impact on your health and wellness. If your job is causing problems with your physical or emotional health or if your work environment is unsafe in any way, it might be time to start looking for a new job. Seek support and feedback from friends and family and check online job postings frequently. Know your worth as a person and a professional. Seek out opportunities with employers who will appreciate your contributions and compensate you fairly.
If your job is stressing you out, therapy can help. Call 661-622-3545 today to schedule an appointment. You may not be able to change your work environment, but you can learn healthy ways to cope with it. Developing skills for stress management, assertive communication, and self-care can improve your ability to overcome a difficult workplace.
Are you looking for a therapist in Castle Rock, Parker, or Castle Pines? Click here to learn more about the help and support services available.