When there is too much stress or worry, look within.- Dalai Lama
Too much stress or worry can be a problem anywhere, but for many of us they are emotions we often feel the most at work. No matter where you are working right now – back at the office, remotely from home or a combination of the two – just the thought of work can seem stressful.
Stress at work might be overwhelming, but it doesn’t have to be. Address your triggers, maintain perspective, and get help when necessary.
Although your job is sure to be a source of stress, you are not helpless in the face of its impacts. Managing job stress effectively can help you in both your professional and personal lives. Here’s some helpful tips that should assist you in the endeavor the Dalai Lama suggests: looking within to address your stress.
Recognize your stressors.
The way you respond to and cope with stress is influenced by your personality, experiences, where you work and other unique qualities. Situations and occurrences that are upsetting to your coworkers may not bother you at all. Alternatively, you could be hypersensitive to some stressors that don’t bother other individuals.
Identify your stress triggers to start dealing with work-related stress.
Keep track of the situations, events, and even individuals that make you have a bad bodily, mental, or emotional reaction for a week or two. Include a brief summary of each scenario, as well as answers to questions like:
- What were you doing?
Who was involved in this?
So, how did you react?
How did you feel at the time?
After that, assess your stress inventory. You may discover obvious sources of stress, such as the possibility of losing your job, worry about the future, or challenges with a certain project. You may not feel in charge of decisions at work, or you may have been given ambiguous expectations.
You may also notice less obvious but persistent sources of stress, such as a long commute or an unpleasant work environment. Perhaps you work from home and are finding it difficult to balance work and personal and family obligations while working. Perhaps you’re stressed out because you’re learning new communication technology or working in new places. Identifying what’s really stressing you out at work is a great first step to solving the problems.
Address your stressors.
After you’ve recognized your stressors, think about how you can deal with each situation or incident.
Let’s say you’re often running late to work because you have to pick up your son from school. You could organize an after-school carpool with other parents or neighbors. Alternatively, you might be able to start work earlier, cut your lunch hour short, or take work home to catch up in the evening.
Finding a means to change the circumstances that are producing the stress is frequently the best approach to cope with it.
Improve your time management abilities.
In addition to addressing specific stressors, improving time management skills can be helpful, especially if you frequently feel overwhelmed or under pressure at work.Consider the following:
Set attainable objectives.
Set reasonable expectations and timeframes with coworkers and managers. Set up regular check-ins with yourself and change your goals as needed.
Make a list of your top priorities.
Make a list of all the work tasks you need to complete and prioritize them. Scanning your master list and working on things in priority order throughout the day is a good idea. If you don’t have time to complete a task, say no.
Protect your precious time
Block time to work on a particularly critical or difficult project without interruption. Break down major undertakings into smaller steps as well.
Keep things in perspective.
It can feel as if your job is taking over your life when it is stressful. To keep things in perspective:
Find out what other people have to say.
Discuss your feelings and the problems you’re having at work with trusted coworkers, family, or friends. They might be able to offer advice or solutions for coping. It might be a relief to just talk about a stressor.
Pause for a moment.
Make the most of your lunch hour. Even a few minutes of alone time during a hectic weekday might be beneficial. Take time off when you can, whether it’s a two-week vacation or a long weekend every now and then. Taking time to relax can help you return to work with greater vitality.
Have a way to chill out.
Set aside time for activities you enjoy, such as reading, visiting with friends, or following a hobby, to avoid burnout. Keeping a journal is a good idea too.
Make sure you look after yourself.
Maintain vigilance when it comes to your health. Incorporate physical activity into your daily routine, get enough sleep, and eat a nutritious diet. Yoga, meditation, mindfulness methods, and deep breathing are all good ways to relax. Take a walk outside. Working yourself to the point of burnout is no good for anyone, so don’t allow yourself to do it.
Set limits for yourself.
Make small steps toward separating work and your personal life, such as not checking email on weekends or evenings, not returning to your computer in the evening, or sticking to a regular work schedule. Also, schedule time when you won’t be using your phone or computer, such as when you won’t check email, texts, or social media. Just don’t forget to let others know you’ll be doing so!
