Everyone experiences stress at work at some point in their professional life, no matter how much they enjoy their job. Schedules, co-workers, delivery dates, fear of dismissal and many more are sources of worry and stress at work.
A little stress is motivating and necessary to achieve goals, but when that stress is constant it can lead to health problems, problems with our relationships, and poor performance at work.
It is for this reason that learning to deal with stress at work can be very helpfulBoth in the workplace and in our personal life and we will see below ways to deal with this problem in employment.
How to properly deal with stress at work, step by step
Stress is something that is present in our lives and is normal, especially in the workplace. When we are working, we need to be wide awake and know what we are doing to prevent accidents, achieve assigned goals, and deliver reports and other documents on time. however, in some situations, this stress is not adaptive at all, detrimental to health, affecting our performance and damaging our relationships..
The causes of stress at work are very diverse, but among them we can find an excessive workload, little breaks, not knowing what are the functions of our workplace, having bad working conditions, bad relationships with the boss and colleagues, uncertainty about the future, a feeling of lack of control, a lack of support at work or poor communication in the company, among others.
Because of all of this, there are many forms of discomfort that we can suffer from due to stress at work. Among the most important that we have heart problems, back pain, mood problems, immune system problems, temper tantrums and poor relationships with those around us, which will cause even more stress. Additionally, it is common to experience a tremendous sense of apathy and frustration.
It is a kind of discomfort that should not be taken lightly. To avoid all of this, we will see how to deal with stress at work below, focusing on the quality of the workplace, our relationship with it, strategies to reduce our anxiety and ways to channel it.
1. Take a break
It is essential to have some time to disconnect in the workplace. Taking a break can be the best way to reduce stress and get back to work with a clearer, clearer mind.
We can try to rest by taking a short walk, drinking a healthy brewed drink, or reading a book that we picked up for work.
In the event that we cannot leave the task for more than ten minutes or in our occupation it is not possible to leave the office, one option is to close our eyes for five minutes and take a deep breath.
2. Describe the profession
As strange as it may sound, in many cases, stress at work is caused by not knowing exactly what tasks need to be done.
Describing the job, identifying tasks that should not be given to us, or knowing more clearly what to do are ways of dealing with the uncertainty and ambiguity that often arise in the workplace.
Overcoming these ambiguities makes it possible to be clear about what needs to be done, who to turn to in the event of a problem and what our responsibilities are.
3. Set reasonable goals
It is very important to set reasonable and realistic goals that do not consume excessively or take up all of our available time. No more work should be accepted than what can be done with good time management.
If the boss gives us a task that we are not sure we can complete on time, we should talk to him to discuss the possibility of collapsing into smaller, more easily achievable goals, and thus do a better job without burning ourselves out. .
4. Manage the use of technology
It often happens that we come home, look at the cell phone, see a notification from our boss, and get nervous that we’ve brought work home, even though the day is over.
We must put limits on work notices by establishing a schedule in which we can be available and have the motive, Search or work emails are disconnected after a certain period of time, such as dinner time or at night.
5. Organize according to priorities
A good way to avoid stress at work is to organize your workplace properly, determine which pending tasks should be done first. One idea is to take a piece of paper and prioritize the tasks to be accomplished, either during the day or during the week.
This will help us organize better, motivate us to get down to business, and take us a lot away from the uncertainty of not knowing where to start or how to continue.
6. Enjoy during the week
In many cases, stress at work is not because our job is stressful in itself or because something bad has happened to us in the workplace.
It often happens that we are stressed and frustrated because we have focused so much on our work, to the point that when we realize that it is already dark and that does not leave us time to enjoy our hobbies, Like playing sports, watching movies, spending time with friends or spending time with our family.
As far as our job allows us, especially if we have flexible hours, a great way to avoid this frustration is to set aside a time of the week to do what we love.
Enjoy the activities we enjoy during the week will make us feel bad for letting work eat up our free time because we really enjoyed it.
7. Avoid multitasking
We are bombarded with the message that we are capable of doing all kinds of things at once. Well that’s not the case, let alone work. If we want what we’ve been assigned to do well, we need to avoid multitasking..
It’s better to do one thing, focus on what we’re doing and make sure everything is going well, than not trying to do two or more at once and not realize that we make mistakes.
If we have more than one job to do, it is better, as we have already mentioned, to organize ourselves according to the priority tasks. Allocating time and energy to one task at a time will only make us perform poorly and deteriorate our health.
8. Support for family and friends
If we suffer from stress at work it is very important that our circle of friends and family know this. Not only because they give us their unconditional support, but also because they understand that we should not be under pressure when we have enough at work.
The support of family and friends and their understanding of the gravity of our situation is a protective factor against psychopathology. They can help us deal with stress, as well as suggest ways that have worked for them to reduce this problem in their work.
9. Know when to give up
Sometimes work causes us so much stress that it is not at all healthy to continue. If so, you will need to find out when is the best time to quit the job and see what employment options we have.
There may be no more jobs to aspire to, which in the event we find ourselves unemployed, could cause us more stress. We need to explore all the options and decide what we think is best for us.
10. Go to the psychologist
Developing healthy habits is essential for coping with and avoiding stress. In addition to good personal care habits such as good sleep hygiene, eating well, exercising, and not abusing tobacco, coffee and alcohol, the psychologist.
This psychological health professional will study our case, see how much stress we are suffering from, and choose one treatment option or another., Suitable for each case.
It can also help us decide whether it is appropriate to continue working where we do or whether it would be desirable to look for another job, if what we have is draining us both physically and mentally.
- Mutuel, MC (2008). Stop Stress: How to deal with stress at work. Barcelona: MC Mutual.
- Osorio, JE and Nen, LC (2017). Stress at work: review study. Diversitas, 13 (1), 81-90.
- Silla, JMP (2001). Stress at work: an individual and collective perspective. Prevention, work and health: Journal of the National Institute of Safety and Hygiene at Work, (13), 18, 38.