Navigating Stress at Work: Strategies for Success

Tight deadlines, heavy workloads, interpersonal conflicts, balancing multiple responsibilities or understaffed workplaces, stress at workplace can take a toll on both mental and physical well-being.

According to a report by NIOSH, US, 80% of workers feel stress on the job, nearly half say they need help in learning how to manage stress and 42% say their coworkers need such help, 25% have felt like screaming or shouting because of job stress, 10% are concerned about an individual at work they fear could become violent !

So, it is imperative to focus on right strategies and mindset, that can effectively help

individuals manage stress and maintain a healthy work-life balance.

Effects on health and well being

Work stress has both direct and indirect effects on health that can lead to physical illness, psychological distress and mental illness.

Interventions are needed at both individual level and at the level of the organizations to effectively tackle stress at work place.

Some of the strategies that can make a difference are:

• Recognizing the Signs and the Stressors:

The first step in managing stress is to recognize its signs and symptoms like irritability, difficulty concentrating, fatigue, changes in appetite or sleep patterns, and feelings of overwhelm. Do NOT accept them as the new normal or treat them with endless cups of tea, coffee, smoking or the numbing therapy of alcohol. By acknowledging these signs early on, individuals can take proactive steps to address their stress levels.

• Maintain a Healthy Lifestyle:

A healthy lifestyle forms the foundation for effective stress management. This includes prioritizing regular exercise, eating a balanced diet, getting an adequate amount of sleep, and avoiding unhealthy coping mechanisms such as excessive caffeine, tobacco or alcohol consumption. Exercise is the best stress buster.

• Setting Boundaries:

In today's hyper-connected world, it's easy to feel tethered to work 24/7. However, setting boundaries between work and personal life is essential. This may involve establishing designated work hours, refraining from checking emails outside of those hours, and carving out time for relaxation and leisure activities.

• Changing the way you work:

Prioritizing, organizing, avoiding constant work disruptions, not constantly checking mobiles/ social media while working and choosing sequential tasking over multitasking are various ways in which one can increase focus and avoid stress.

‘Relaxed focus’ gets fantastic results and is great for personal wellbeing.

• Mini breaks to centre yourself:

Taking short 5-minute breaks few times in a day to practice mindfulness techniques, such as deep breathing, progressive muscle relaxation, stretches or just short walks outdoors to stay grounded and centred amidst workplace stressors is a great way to calm oneself. Doing these helps to activate parasympathetic nervous system or relaxation response and clear the clutter in the mind.

• Practice Self-Compassion:

Finally, it's essential to practice self-compassion and recognize that it's okay to make mistakes and avoid self-criticism. Remember to pat yourself for those mini victories that you achieved and maybe only you noticed. A positive inner dialogue is the foundation of joy and mental wellbeing.

• Seek Support:

It's important to remember that you're not alone in dealing with workplace stress. Seeking support from coworkers, friends, or a trusted mentor can provide valuable perspective and encouragement. If required one should not shy away from counselling and interventions like cognitive–behavioural therapy (CBT) for psychological stress.

At the level of the organization a supportive organisational and team culture, a collective spirit including dialogue in groups and space for discussion, educational and training courses to improve management skills and stress management workshops are effective interventions to manage stress at work.

Also, an environment that promotes good physical health is important Provision of healthy meals, presence of a gym/workout space in the office, having office hours aligned with circadian rhythms can go a long way in ensuring overall employee well being

In conclusion, while workplace stress may be inevitable, it doesn't have to dictate our well- being or productivity. Recognizing stress and taking that first step to tackle it could be the beginning of a new mindset.

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Article by Dr.Veenu Sharma