COPING WITH STRESS AT WORK.

 Everyone who has ever held a job has, at some point, felt the pressure of work-related stress. Any job can have stressful elements, even if you love what you do. In the short-term, you may experience pressure to meet a deadline or to fulfill a challenging obligation. But when work stress becomes chronic, it can be overwhelming—and harmful to both physical and emotional health.

Unfortunately, such long-term stress is all too common. In fact, APA’s annual Stress in America survey has consistently found that work is cited as a significant source of stress by a majority of Americans. You can’t always avoid the tensions that occur on the job. Yet you can take steps to manage work-related stress.

Common Sources of Work Stress

Certain factors tend to go hand-in-hand with work-related stress. Some common workplace stressors are:

Low salaries.

Excessive workloads.

Few opportunities for growth or advancement.

Work that isn’t engaging or challenging.

Lack of social support.

Not having enough control over job-related decisions.

Conflicting demands or unclear performance expectations.

 

EFFECTS OF UNCONTROLLED STRESS.

Work-related stress doesn’t just disappear when you head home for the day. When stress persists, it can take a toll on your health and well-being.

A stressful work environment can contribute to problems such as headache, stomachache, sleep disturbances, short temper, and difficulty concentrating. Chronic stress can result in anxiety, insomnia, high blood pressure, and a weakened immune system. It can also contribute to health conditions such as depression, obesity, and heart disease. Compounding the problem, people who experience excessive stress often deal with it in unhealthy ways, such as overeating, eating unhealthy foods, smoking cigarettes, or abusing drugs and alcohonl.

Taking Steps to Manage Stress

Track your stressors: Keep a journal for a week or two to identify which situations create the most stress and how you respond to them. Record your thoughts, feelings, and information about the environment, including the people and circumstances involved, the physical setting, and how you reacted. Did you raise your voice? Get a snack from the vending machine? Go for a walk? Taking notes can help you find patterns among your stressors and your reactions to them.

Develop healthy responses: Instead of attempting to fight stress with fast food or alcohol, do your best to make healthy choices when you feel the tension rise. 

Exercise is a great stress-buster. Yoga can be an excellent choice, but any form of physical activity is beneficial. Also make time for hobbies and favorite activities. Whether it’s reading a novel, going to concerts, or playing games with your family, make sure to set aside time for the things that bring you pleasure. 

Getting enough good-quality sleep is also important for effective stress management. Build healthy sleep habits by limiting your caffeine intake late in the day and minimizing stimulating activities, such as computer and television use, at night.