How to identify, prevent and manage stress at work

Common Sources of Work Stress

Certain factors tend to go hand-in-hand with work-related stress. Some common workplace stressors are:

• Low salaries.
• Excessive workloads.
• Few opportunities for growth or advancement.
• Work that isn't engaging or challenging.
• Lack of social support.
• Not having enough control over job-related decisions.
• Conflicting demands or unclear performance expectations.

Effects of Uncontrolled Stress

Unfortunately, work-related stress doesn't just disappear when you head home for the day. When stress persists, it can take a toll on your health and well-being.

In the short term, a stressful work environment can contribute to problems such as headache, stomachache, sleep disturbances, short temper and difficulty concentrating.

Chronic stress can result in anxiety, insomnia, high blood pressure and a weakened immune system. It can also contribute to health conditions such as depression, obesity and heart disease. Compounding the problem, people who experience excessive stress often deal with it in unhealthy ways such as overeating, eating unhealthy foods, smoking cigarettes or abusing drugs and alcohol.

Taking Steps to Manage Stress

Track your stressors

Keep a journal for a week or two to identify which situations create the most stress and how you respond to them.

Record your thoughts, feelings and information about the environment, including the people and circumstances involved, the physical setting and how you reacted. 

Did you raise your voice? Get a snack from the vending machine? Go for a walk? Taking notes can help you find patterns among your stressors and your reactions to them.

Develop healthy responses

Instead of attempting to fight stress with fast food or alcohol, do your best to make healthy choices when you feel the tension rise. Exercise is a great stress-buster. Yoga can be an excellent choice, but any form of physical activity is beneficial. 

Also make time for hobbies and favorite activities. Whether it's reading a novel, going to concerts or playing games with your family, make sure to set aside time for the things that bring you pleasure. Getting enough good-quality sleep is also important for effective stress management. 

Build healthy sleep habits by limiting your caffeine intake late in the day and minimizing stimulating activities, such as computer and television use, at night.

Establish boundaries. 

Take time to recharge

To avoid the negative effects of chronic stress and burnout, we need time to replenish and return to our pre-stress level of functioning. 

This recovery process requires “switching off” from work by having periods of time when you are neither engaging in work-related activities, nor thinking about work. 

That's why it's critical that you disconnect from time to time, in a way that fits your needs and preferences. Don't let your vacation days go to waste. 

When possible, take time off to relax and unwind, so you come back to work feeling reinvigorated and ready to perform at your best. 

When you're not able to take time off, get a quick boost by turning off your smartphone and focusing your attention on non-work activities for a while.