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Handling Stress and Anxiety at Work

  • 28th Aug'23


Workplace stress affects each of us in unique ways. Occupations such as emergency department nurses, police officers, and air traffic controllers thrive in roles that demand rapid decision-making, despite the high stakes that errors could bear on people's lives.

However, various forms of stress exist within different work environments. Tight deadlines, excessive paperwork, occasional challenging customers, or prolonged meetings all contribute to stress. Stress is present in every job.

In essence, stress doesn't solely stem from the nature of the job itself. It's also a product of how individuals handle the demands and pressures unique to their workplaces.Predictably, individuals respond to stress differently, influenced by their personality traits and the culture of their job.

While finding a low-stress job might be a challenge, if not unattainable, it's crucial to recognize that workplace stress is pervasive. Instead, adopting effective stress-reduction strategies within your current role is a more feasible approach, it is also key to filter good advice from bad. Establishing a calming morning routine, clarifying your job's expectations, implementing efficient time management techniques, and employing other tactics outlined in this article can empower you to better manage your work-related stress.

1. Establish a Pre-Work Ritual

For many, starting the workday after a hectic morning—rushing to get the kids ready, dealing with traffic, and grabbing coffee on the go—can amplify workplace stress. The effects of office stress might surprise you after a chaotic morning. Approaching the day with preparation, a nutritious breakfast, and a positive mindset can help you better manage job-related stress.


2. Set Daily Expectations

Job fatigue often stems from unclear job expectations. If you are uncertain about your role's requirements or if they frequently change abruptly, stress can mount. Addressing whether your efforts meet expectations with your supervisor can be beneficial. Discussing how to meet these expectations and clarifying responsibilities takes time but can significantly reduce tension for both parties.


3. Minimize or Avoid Coworker Conflicts

Interpersonal conflicts can take a toll on your physical and emotional well-being. Whenever possible, aim to reduce workplace conflict. Steer clear of contentious discussions, avoid oversharing personal beliefs, and refrain from using inappropriate humor. If confronted by socially awkward individuals, manage such situations skillfully to minimize stress.


4. Enhance Organization through Advance Planning

Even if you are naturally disorganized, planning can significantly reduce workplace stress. Efficient time management leads to less last-minute rushing and hurried morning routines. Staying organized helps sidestep clutter-related drawbacks and boosts productivity.


5. Create a Comfortable Workspace

Physical discomfort at work, often linked to your desk or primary work area, can quietly contribute to stress. Spending long hours in an uncomfortable chair might lead to back pain, making you more susceptible to stress. Office noise is another minor but distracting factor. Strive to establish a calm, cozy, and quiet workspace.


6. Opt for Chunking over Multitasking

While multitasking was once hailed as a time-maximizing strategy, it often results in reduced accuracy and heightened stress. Split attention frequently leads to feeling overwhelmed. Consider using chunking, a cognitive method that focuses on specific tasks sequentially, to manage your workload more effectively.


7. Move During Lunch Breaks

Combat the detrimental effects of a sedentary lifestyle by incorporating exercise into your lunch break. If feasible, take short breaks throughout the day for physical activity. This can reduce stress, improve your mood, and contribute to better overall well-being.


8. Strive for Excellence, but Reward Yourself

Aiming for high achievement at work is admirable, but perfectionism can be detrimental. In a fast-paced work environment, striving for absolute perfection may not always be achievable. Instead, aim to do your best and acknowledge your accomplishments. This balanced approach often yields better results and reduces overall work-related stress.


Shellye is committed to helping people from diverse backgrounds to achieve their aspirations in careers and life. The content published above was made in collaboration with our members.

Shellye Archambeau is determined to help you with all possible strategies to climb the ladder of success. She values your feedback. Do mention them in the comment section below.


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