Stress at workplaces is common, but managing it effectively can make all the difference in your productivity, well-being and overall job satisfaction. Chronic stress can have drastic effects on your physical as well as mental health, which in turn will affect your work output.
Therefore it is really important to address it properly. There are many reasons that can cause stress at the workplace. Identifying the cause of your stress is the first step towards its effective management. Here are some common causes of stress at workplace:
- Too much workload
- Conflicts with coworkers
- Bullying or harassment
- Poor work-life balance
- Job insecurity
- Unclear about your roles and responsibilities
No matter what the cause is, it is necessary to proactively manage your stress at the workplace. It helps boost your productivity, enhance your well-being and create a healthy work environment. Here are 5 ways to manage stress at workplace:
Prioritize And Organise Your Tasks:
An overwhelming to-do list is one of the biggest factors of workplace stress. You can tackle this problem by prioritising important and urgent tasks and organising them properly. Here is how you can do this:
- Start by creating a list of all the tasks you are supposed to perform, no matter how big or small.
- Make a “priority list” for your tasks. Update it regularly as the new tasks come or priorities shift.
- Divide your tasks into categories depending upon urgency and importance.
- You can use tools like task management apps to keep track of deadlines and milestones. You can break large overwhelming tasks into smaller and manageable steps.
- At the end of the day review what you have accomplished and what remains undone. Adjust priorities for the next day accordingly.
- Stay flexible and be prepared to reorganise when new tasks come.
Set Healthy Boundaries:
The rise of remote work and constant connectivity has made it easy for work to seep into your personal time. This disturbs your work-life balance as well. Establishing healthy boundaries helps you outline where your professional responsibilities end and personal space begins. This will enable you to thrive in both personal and professional life without feeling overwhelmed. Try to set healthy boundaries like:
- Setting clear working hours and sticking to them.
- Learn to say “no’’ when your plate is full. Understand your capacity and politely decline additional tasks when you cannot take responsibility for them.
- Avoid checking emails and taking work calls after your working hours unless it’s an emergency.
- Communicate these boundaries with your colleagues and managers.
Establishing healthy boundaries does not mean saying no to everything. It means prioritising your well-being while effectively performing your responsibilities.
Communicate Effectively:
Unclear expectations or conflicts are an important reason for workplace stress. Effective communication can prevent misunderstandings and foster teamwork, efficiency and positive work relationships. Here are some ways to effectively communicate at work
- You should clarify roles and expectations. If you are unsure of what is expected of you, have an open conversation with your manager.
- Address conflicts with colleagues professionally and promptly. Focus on finding solutions rather than placing blames.
- Don’t hesitate to ask for help or clarification from your colleagues or superiors when you’re feeling stuck.
- Talk to your manager or superior if something is causing you stress at work and decreasing your productivity. They might be able to make some workplace changes to help you.
Practice Mindfulness Relaxation Techniques:
You can help relieve your stress by practicing mindfulness and relaxation techniques like:
- Meditation:
Try to spend 5 to 10 minutes everyday doing deep breathing and mindfulness exercises. This will help you relax and relieve your stress.
- Stretching or Yoga:
These activities can release muscle tension caused due to stress and will help you relax and calm your mind.
- Taking Short Breaks:
Try to take short breaks when you can, during the workday. This will help increase your focus and reduce your anxiety.
Create A Positive Work Environment:
The work environment plays a key role in how stressed you feel and thus affects your productivity at work. You can make some changes in your environment that can help improve your mood and lower your stress. Here are some things you can try:
- Personalise your workspace with calming colours, plants or pictures that bring you joy.
- Keep your area organised and clutter-free.
- Maintain a comfortable workstation to prevent physical strain, like using an ergonomic chair or desk.
- Avoid indulging in gossip and minimise interactions with toxic colleagues.
- Build positive relationships with colleagues. This will help create an understanding and supportive work environment.
Hope these 5 ways to manage stress at the workplace will help you maintain your calm and improve your productivity at work and overall well-being.
Remember, no one has to put up with bullying or harassment anywhere in their lives, including their workplace. If you are being bullied or harassed at your workplace, you can get help from an employment tribunal or contact the Acas helpline.
If you are suffering from stress at the workplace, or having a burnout and need some time off, you might need a sick note to officially communicate your absence. You can get a sick note by a licensed doctor, within minutes, from the comfort of your home. So worrying about required documentation for official leave would not add to your stress, and you can easily focus on your well-being.