Thriving in the Office: 5 strategies for a healthier work-life

We have all heard the word stress and often use the term as well – be it professional or personal life. But is stress? It is a physiological and psychological response to a perceived threat or challenge. It is the body’s natural reaction to situations that are demanding or require adjustment. When faced with stressors, the body releases hormones like cortisol and adrenaline, which prepare the individual to respond to the perceived threat. This “fight or flight” response includes various physical and mental changes, such as increased heart rate, heightened alertness, and changes in metabolism.

Why does it happen?

Stress can arise from a wide range of factors, including work pressures, relationship issues, financial concerns, major life changes, and other external or internal demands. While some stress can be motivating and help individuals perform under pressure, chronic or excessive stress can have negative effects on physical and mental health. It may contribute to conditions such as anxiety, depression, cardiovascular problems, and other health issues.

According to Professor Vimala Veeraraghavan, Emeritus Professor Psychology & Education, Apeejay Stya University and Emeritus Professor Psychology,  IGNOU, stress can be experienced by anyone anywhere and the workplace is generally one where stress is felt more acutely because of pressure, overwhelming responsibilities, long hours, tight deadlines, boring work, job insecurity,  and harassment.

“However, experiencing stress differs from person to person In today’s increasingly fast-paced world, with the pace of life speeding up, many feel that they have to constantly do more work to keep their jobs intact. This results in pressure on many aspects including time pressure. These pressures cause considerable tension and such constant stressors at work cause burnout among employees,” Professor Veeraraghavan said.

She also said that stress can be good or bad. Good stress is of short duration and helps the person to work at a higher level of performance. “Bad stress, not only lasts longer but wears out the person, leading to anxiety, confusion, poor concentration, and decreased performance.  Stress can be physical, psychological, psychosocial, or psycho-spiritual, and can be caused by a variety of factors like major life changes, worries about certain things, experiencing discrimination, abuse, and hate,” Professor Veeraraghavan shared.

Is workplace stress different?

Workplace stress refers to the physical and emotional strain that individuals may experience due to the demands, pressures, and challenges associated with their jobs or work environments. It is a common phenomenon and can result from various factors, including:

High Workload: Excessive workload, tight deadlines, and unrealistic expectations can contribute to stress. When employees feel overwhelmed by the amount of work they have, it can negatively impact their well-being.

Lack of Control: Feeling a lack of control over one’s work or work environment can be stressful. This may include limited decision-making authority, unclear job roles, or insufficient resources to perform tasks effectively.

Poor Work-Life Balance: Struggling to balance work responsibilities with personal life can lead to stress. Long working hours, a lack of flexibility, and an inability to disconnect from work during non-working hours contribute to this type of stress.

Job Insecurity: Concerns about job stability, the fear of layoffs, or uncertainty about the future of the company can cause significant stress among employees.

Conflict and Interpersonal Issues: Workplace conflicts, difficult relationships with colleagues or supervisors, and a lack of social support can contribute to stress.

Inadequate Resources: Insufficient tools, equipment, or training needed to perform job tasks can create stress. Employees may feel frustrated and overwhelmed if they lack the necessary resources to meet job requirements.

Career Advancement Pressures: The pressure to advance in one’s career, meet performance expectations, and achieve professional goals can be a source of stress.

How to deal with it?

Managing workplace stress is crucial for maintaining both mental and physical well-being. Here are five strategies to help deal with workplace stress:

Time Management:

·         Identify and prioritize tasks based on importance and deadlines. Focus on completing high-priority tasks first to reduce the feeling of being overwhelmed.

·         Large projects can be daunting, so breaking them down into smaller, more manageable steps can make them less stressful.

Set Boundaries

·         Set clear boundaries between work and personal life. Avoid taking work home and designate specific times for relaxation and leisure activities.

·         Don’t be afraid to decline additional tasks or responsibilities if your plate is already full. Setting realistic limits can prevent overload.

Stress-relief Techniques

·         Incorporate techniques such as deep breathing, meditation, or yoga into your routine. These activities can help calm the mind and reduce stress.

·         Regular breaks throughout the day can help refresh your mind and prevent burnout. Use breaks to stretch, take a short walk, or engage in activities you enjoy.

Communication and Support

·         Discuss your concerns with coworkers or supervisors. They may offer support, insights, or solutions to help alleviate stress.

·         If workplace stress becomes overwhelming, consider speaking with a mental health professional. They can provide coping strategies and support.

Self-care

·         Get regular exercise, eat a balanced diet, and ensure an adequate amount of sleep. Physical well-being contributes significantly to mental resilience.

·         Make time for activities you enjoy outside of work. Hobbies and leisure pursuits can provide a positive outlet for stress and promote a sense of accomplishment.

“Remember, you don’t need to cope with stress at work alone. Understand more about stress. Recognise the signs of stress, identify the causes of stress, figure out what you find stressful and helpful, use different coping strategies, and practice mindfulness,” Professor Veeraraghavan said in conclusion.