Recent surveys have shown a high percentage of workers report some level of workplace stress. Some polls have shown the percentage as high as 94%. A recent research summary by Zippia: The Career Expert indicates that “83% of United States workers suffer from work-related stress.”1 If you are not among the very small percentage of workers who do not feel work related stress, you are clearly not alone.
Stress is our body’s response to pressure. Some of the body’s responses include chemical changes, such as a rise in heart rate or blood pressure. You may also experience a mood change, such as anger or anxiety. Our body responds with stress in a variety of circumstances. For instance, it might be something positive like a promotion or something negative like being fired. So, what do you do when you are feeling stressed? Here are five suggestions for dealing with work-related stress.
- Manage your thoughts. What is causing you stress? Your thoughts about the situation or the situation?
- Let’s take an example. You will be presenting the project you have been working on for a month in an hour.
- Your thoughts… what if I stutter, what if it is not what my boss wants to hear, I never do well when speaking in public, etc.
- Facts… you have been working on the project for a month, you asked your boss questions while you were developing the content of the presentation and you have a clear understanding of the purpose of the presentation and who your audience is.
- Here, the objective facts are that you have completed the project based on all the necessary information. Thus, the self-criticism is what may be causing the stress. When this occurs, reframe your thoughts and focus on what you know to be true rather than your subjective thoughts.
- Stay organized. When the amount of task and deadlines seem overwhelming, take some time to organize your day. Prioritize assignments, set soft deadlines to check on your own progress, or break down assignments to smaller task.
- Take time off. Sometimes the only way to reduce stress is to disconnect. Take some time to re-center your energy and regain your focus.
- Use available resources. Talk to your boss, colleagues, or personnel within the human resources department. Also, there are many companies that now have wellness programs, which include presentations, team challenges and individual challenges to increase physical activity and better work/life balances.
- Be kind to yourself. This goes back to the first suggestion about managing your thoughts. Sometimes, oftentimes, we are our own worst critics, so, take a deep breath and remember to be kind to yourself.
However, it is important to remember to seek assistance when you feel so overwhelmed that no number of efforts provide relief. Also, be mindful that some stress is caused by the unlawful treatment at work. In those situations, it is best to report those issues to the appropriate parties or department within your company/organization so they may have an opportunity to address them.