Umer Zahid
Having a tough time at your job? Is your job causing a great amount of stress? If that’s the case then read this article and find out how to handle stress at your job.
This pandemic has turned the world economy upside down which is causing stress in a lot of employees at work. They are not sure if they will have a job tomorrow or not. Stress causes more than just frustration; it can cause physical illness or can even lead to a psychological syndrome known as burnout.
Also Read: How to keep yourself fit during lockdown
A lot of work-related stressors are closely linked with burnout such as too-much work, inadequate pay, unfairness etc. There are some common sources of stress at your day to day job which are:
- Low salaries.
- Excessive workloads.
- Few opportunities for growth or advancement.
- Lack of support
There are also a lot of symptoms of job stressors as well which include:
- Feeling anxious or depressed
- Becoming angry and irritable
- Loss of interest in work
- Problems sleeping
- Fatigue
- Trouble concentrating
- Headaches or muscle tension
- Social withdrawal
Tips | How to Handle Stress at your Day to Day Job
If you have any of the above-mentioned symptoms then use the following tips to handle stress at your day to day job.
Managing Work Load
Feeling overwhelmed by work comes down to how organized we are. Make a to-do list first and set the priority of each task given to you at the start of the day. Try to rank each task according to the importance.
Balance Work and Personal Life
To remain available around the clock will burn you out. It is quite important to set clear boundaries between work and home life. Don’t check emails and take calls when you’re with family. This way you’ll not feel stressed out at work.
Reach out to your Co-workers and Friends
If you’re feeling stress then talk to your co-workers and friends. Tell them about your stressor and ask them for their advice. They will help you with your work troubles and will allow you to see things differently. Right now, it’s not possible to hang out with them but you can call them or play games with them. Try to stay connected with them as much as possible.
Get Enough Sleep
Not getting enough sleep at night will affect your ability to cope with normal stress in your daily life. It will negatively impact your mood and focus at your work. Try to get 7 to 8 hours of sleep at night. Turn off your mobile and TV one hour before going to bed.
Be Active
Doing exercise or meditation will not take all the stress out of your life but it will help you in coping with it. Go for a walk or a run or do yoga before going to work, so that you feel fresh and ready to manage the tasks given to you more easily. Exercise will reduce the emotional intensity and clear your mind of negative thoughts while allowing you to focus more on work.
Challenge Yourself
Challenging yourself and setting goals at work will help you build confidence. It will allow you to handle stress at work effectively. Try to learn new things at work and get knowledge about new things. This will make you more emotionally resilient.
Avoid Bad Habits
If you’re feeling stress then don’t indulge in habits like smoking and caffeine to handle stress. You cannot rely on these things as they can make matters worse. Besides, any kind of addiction can create new problems instead of solving the existing ones.
Take Short Breaks
Doing work for straight 8 to 10 hours will affect your productivity. No one can work for 8 to 10 hours straight. Take a break and walk around in the office space (in today’s situation, this can mean your home). Talk to your colleagues or listen to a song to relieve stress.
Avoid Negative Thoughts
Yes, it’s difficult to avoid negative thoughts but you can do this. For instance, if your boss didn’t say “Hi” to you, it doesn’t mean that he is mad at you. Try not to overthink and make judgements. Simply observe and do your work.
Stay Away From Conflicts
Office conflicts take a toll on your emotional and physical health. Don’t indulge in the office gossips and try to stay away from it as much as possible. Don’t share too much information with co-workers and don’t express your opinions on sensitive topics like politics and religion.
Eat Right
When you’re in stress, try to minimize the intake of sugary drinks and fried things. Minimize the carbs as well. Make a meal plan and try eating all the healthy foods like fish, vegetables and fruits etc.
Seek Counselling
If nothing else works to diminish your work-related stress, it’s not a bad idea to seek the help of a psychologist or a psychiatrist. A therapist can help you to identify the source of stress at work and you will be able to come up with a better strategy to cope with the stressor.
There you have it! This is all about how to handle stress at your job. If you have any queries about the topic then you can ask them in the comments section.
