Low salaries, excessive workload and few opportunities for career advancement are some of the main reasons that cause work stress. Furthermore, the ongoing financial crisis has forced many businesses to lay off their workers as their total output is lower. In fact, work-related stress can make you feel overwhelmed to the point of losing focus and becoming unproductive in the workplace.
Causes and effects of work stress
Work stress is mostly caused by unfavorable workplace conditions that may have a significant impact on your performance at work, but also on your overall well-being. Work stress may make you perform better under pressure, but as it accumulates, your performance starts declining. At that point, a range of physical, emotional and financial problems arises.
Fatigue, insomnia, ulcer, migraines, back problems, obesity or loss of weight, and high blood pressure are some of the most commonly known physical effects of work stress. Moreover, anxiety, irritation, anger, frustration, depression, alienation, low morale, apathy, and edgy relationships with family, friends, and co-workers can ruin everything you have built in your social environment while being under work stress will increase your absenteeism and will lower your productivity.
How to manage work stress
Do your best to create a balance between your work responsibilities and your personal life. Work-life balance is very important for your well-being and career success. If you prioritize your responsibilities, you will be able to complete your job tasks in order of importance, finishing off the most time-pressuring tasks first.
Along with priorities, it is important to set boundaries. Emails, phone calls, instant messages, and last-minute deadlines can ruin your balance. Take your time and think before responding. Do not allow everyone to pass you their work. Setting boundaries can help you delegate responsibilities and avoid over-scheduling, thus reducing the levels of stress.
Lead a healthy life. Fast food and alcohol will increase your stress instead of helping you release it. Develop a healthy eating schedule that includes fruits, vegetables and proteins. Limit the intake of refined carbs and sugar. Exercise regularly, at least 30 minutes daily, to release endorphins from your brain and lower your stress. Take regular breaks from the workload. Read a book, go for a walk, visit a friend, do things that you like and make you feel happier. Quit smoking.
Get enough sleep. Your body has a certain amount of energy that allows you to perform all sorts of activities during the day. However, if you push yourself to the limits, the energy of your body will be lower, and your stamina will drop. Get enough sleep to be less vulnerable to stress and irritation. Limit the caffeine intake and avoid watching television or play games on the computer before going to bed.
Learn relax techniques. Meditation and deep breathing are both great techniques to help you relax. Actually, deep breathing is a technique that you can do at the office. Take a break and focus on breathing in a tempo that relaxes you. Do not get distracted or stressed that you are neglecting your tasks to exercise. Relax techniques are essential to your well-being.
Be positive. Do not load your body and mind with negative energy. Positive thinking will help you stay energetic and focused on your work tasks. Avoid the emotional roller coaster and the drama. Use humor to cope with difficult situations.
Overall, dealing with work stress can make you a successful professional. There is no doubt that stress affects the quality of interactions within the company, but also out of it. The better you manage work stress, the more likely you are to complete your tasks effectively and meet the firm’s objective goals.
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