The weight of work demands and responsibilities can often leave us feeling trapped in a relentless cycle of stress and uncertainty. Things such as excessive workloads, unrealistic deadlines or expectations, poor work-life balance, and lack of clear communication or direction can easily make anyone feel overwhelmed and lead to workplace stress.
According to Occupational Safety and Health Administration (OSHA), a Federal agency of the U.S. Department of Labor, workplace stress has been reported to cause 120,000 deaths in the US each year. Additionally, 83% of US workers suffer from work-related stress and 54% of workers report that work stress affects their home life. Despite these statistics, we still live in a world where burnout is worn as a badge of honor.
Workplace stress can affect your work performance, productivity, work engagement and communication, physical health, and overall daily functions. Although the workplace can play a key role in terms of resources, solutions, and activities designed to improve our mental health and well-being (many of us do spend most of our time working), less sophisticated employers rush to discipline employees which further exacerbates stress. In a 2021 survey conducted by the American Psychological Association, more than 85% of employees reported that actions from their employer would help their mental health. Unfortunately, not all employers are stepping up to the plate here.
Work-related stressors can take a toll on a person’s sense of well-being and negatively impact their mental health. For some, these stressors can contribute to serious problems, such as the development or adding on to existing mental health challenges. It can also cause physical harm such as heart disease, high blood pressure, muscle tension and pain, headaches, poor sleep, stomach discomfort, and excessive weight gain or loss.
So how do you manage it?
Here are some effective ways to manage workplace stress:
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Take care of yourself: Eat well, exercise, and get enough sleep. Check out our blog on the importance of self-care HERE.
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Prioritize and delegate tasks: List tasks in order of importance and focus on the most important ones first. If you are unsure about which tasks to prioritize, talk to your manager for clarity.
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Set boundaries between work and life: Decide when to check email, take breaks, and speak with coworkers.
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Take breaks: Step away from your desk and take a walk, stretch, or meditate. Take regular breaks throughout the day.
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Start a routine: End your workday by tidying up or making a to-do list to prepare for the following day.
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Ask for help: Talk to your manager or human resources about your concerns. Managers play a crucial role in identifying feelings of being overwhelmed and actively working to alleviate them. Don’t be afraid to lean on them for support.
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Practice relaxation: Try meditation, deep breathing, or mindfulness. There are a number of great apps to help with this. I have an Oura ring and frequently use their app for guided meditation in addition to tracking my sleep and other physical activity.
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Listen to music: This is one of my personal favorites. Music can help you start your day and wind down at the end of the day.
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Consider a change: If stress continues to be a problem, you might need to consider another job or career.
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Start a blog: Kidding, but I did start this blog after experiencing workplace stress first-hand some months back to help shift my mind and body to a more positive and productive place. Think of the things you love to do and tap into them whenever able (i.e. journaling, bike riding, painting, yoga, dance, baking or cooking, etc…).
Overworking doesn’t necessarily lead to over-achieving. In fact, it can depress your ability to function and be productive in many different aspects of your life such as with your family or social lives, reducing your overall quality of life. If you are having a hard time managing work stress, you may want to talk to a professional, who can help you better manage stress and change any unhealthy behavior.
You got this mama!