In today's uncertain economic climate, work stress is at an all-time high. Layoffs and budget cuts have become commonplace, and the result is increased fear, uncertainty, and higher levels of stress. Managing stress in the workplace can make the difference between success or failure on the job.
Stressful Jobs
The National Institute for Occupational Safety and Health has identified the following job conditions that may lead to stress:
- heavy workloads, infrequent breaks, long work hours, and shiftwork
- hectic and routine tasks that have little inherent meaning, don't use workers' skills, and provide little sense of control
- a management style that doesn't allow workers to participate in decision-making
- poor communication in the organization
- lack of family-friendly policies
- poor social environment and lack of support or help from coworkers or supervisors
- conflicting or uncertain job expectations, too much responsibility, too many different tasks
- job insecurity and lack of opportunity for growth, advancement, or promotion
- rapid changes for which workers are unprepared
- unpleasant or dangerous physical conditions such as crowding, noise, air pollution, or ergonomic problems.1
Getting Stress Under Control
In order to manage stress, you first need to recognize its onset. Early warning signs include headache, sleep disturbances, difficulty concentrating, short temper, upset stomach, job dissatisfaction, and low morale.1
There are a variety of things you can do to reduce stress, starting with taking responsibility for improving your physical and emotional well-being, avoiding negative attitudes that add to the stress you experience at work, and learning better communication skills to ease and improve your relationships with coworkers.
When stress on the job interferes with your ability to work, care for yourself, or manage your personal life, it's time to take action:
- Exercise. Aerobic exercise is an effective anti-anxiety treatment lifting mood, increasing energy, sharpening focus, and relaxing mind and body. For maximum stress relief, try to get at least 30 minutes of heart-pounding activity on most days.
- Eat Healthy. Eat foods that keep you going and make you feel good. Eating small but frequent meals throughout the day maintains an even level of blood sugar in your body.
- Drink alcohol in moderation and avoid nicotine. Alcohol temporarily reduces anxiety and worry, but too much can cause anxiety as it wears off. Similarly, smoking when you're feeling stressed and overwhelmed may seem calming, but nicotine leads to higher, not lower, levels of anxiety.
- Get sleep. Stress and worry can cause insomnia, and lack of sleep leaves you vulnerable to stress. When you're sleep deprived, your ability to handle stress is compromised. When you're well-rested, it's much easier to keep your emotional balance.2
Prioritize and Organize
Employing time- and task-management to get your workload under control can help reduce further incidences of stress. Try this tips: 
• Create a balanced schedule. Analyze your schedule, responsibilities, and daily tasks. All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime.
• Don't over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. If you've got too much on your plate, distinguish between the "shoulds" and the "musts." Hold off on tasks that aren't truly necessary or eliminate them entirely.
• Clean up your act. If you're always running late, set your clocks and watches fast and give yourself extra time. If your desk is a mess, file and throw away the clutter. Make to-do lists and cross off items as you accomplish them.
• Plan regular breaks. Take short breaks throughout the day to clear your mind. Stepping away from work to briefly relax and recharge will help you be more, not less, productive.
• Break projects into small steps. If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once.
• Delegate responsibility. You don't have to do it all yourself. Let go of the desire to control or oversee every little step.
• Resist perfectionism. No project, situation or decision is ever perfect. When you set unrealistic goals for yourself or try to do too much, you're setting yourself up to fall short.
• Flip negative thinking. Focusing on the downside of every situation drains your energy and motivation. Try to think positively about your work, avoid negative-thinking co-workers, and pat yourself on the back about small accomplishments.
• Talk it out. Sometimes the best stress reducer is simply sharing your stress with someone close to you. The act of talking it out, and getting support and empathy from someone else, is often an excellent way of blowing off steam and reducing stress.
• Cultivate allies at work. Just knowing you have one or more co-workers who are willing to assist you in times of stress will reduce your stress level. Reciprocate and help them when they are in need.
• Find humor in the situation. When you start taking things too seriously, find a way to break through with laughter by sharing a joke or funny story.2
References
1. Stress at Work. Centers for Disease Control and Prevention National Institute for Occupational Safety and Health. Available from: www.cdc.gov/niosh/docs/99-101
2. Segal J, Smith M, Robinson L, Segal R. Stress at Work. Available from: www.helpguide.org/mental/work_stress_management.htm
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