Deal with Stress at Work

By Michelle Howard

Stress in the workplace reduces productivity which is why it's important and beneficial to adequately deal with stress at work.  While some forms of stress are normal in a work environment, intense and constant stress can affect job performance and eventually your health.  Office workers have to be particularly savvy at managing stress levels due in part to the increase in technological advances which contributes to what is termed, "Information Overload."

Several indicators of stress at work are:

• You don't feel you have enough time in each work day to complete your major tasks


• Feelings of being overwhelmed due to the number of demands being placed on your time and attention.


• A poor channel of communication with your direct manager.


• Challenges with interpersonal relationships (at work and home)


• Little to no rest periods


• Inadequate job training

Below are some tips to help manage or reduce stress at work:

• Work on improving time management skills.  It's helpful to have a plan when tracking work responsibilities.  If you have the type of job that requires repeat roles that are either daily or weekly, try writing up a work plan that details what you need to do, how you plan to accomplish the task and the due date.  I find that it's very helpful to have your tasks organized in print, instead of mentally categorizing or focusing on what needs to be accomplished.  Being organized in this manner will help to manage stress, while effectively tackling your workload.  I realize that it will take some precious time to compose a daily/weekly work plan.  However, the time you spend doing so will pay off.


• Manage Relationships.  Stress can be minimized when you adequately manage your relationships.  This is true regardless of the type of relationship.


• If you don't have regularly scheduled updates with your supervisor, be proactive and ask for them.  15-30 minute updates per week or biweekly keeps an opportunity available for you to have your workload prioritized, communicate your concerns and to offer feedback.  However, a word of caution - Do not use this time to always complain about all the things you don't like about the job, the company or your coworkers.


• Learn how to say "No" and when to say "No" to things that are asked of you that are not a part of your regular responsibilities.  Of course, you want to be a flexible and helpful team player who doesn't want to burn any bridges but when things get to be too much, you must know your limitations and stick to them.  There's nothing wrong with telling someone that you are a bit overwhelmed and you would like to help them but you can't right now.  Even if a task is within your scope of responsibility, you can prioritize by finding out when the tasks needs to be completed.


• Take one 5-10 minute break every 90 minutes to two hours (max) to get a drink of water and stretch.  Do not take a break sitting at a computer.  The idea is to leave the work station to allow you a much needed break.  Not to minimize anyone's workload but to break does mean to stop suddenly, to escape, to discontinue ¹
  
  
• Take a moment to call a loved one just to say, "I love you."  Showing love is the absolute best way to fend off stress.


• Take one day each month to completely "cleanse" and organize your work station. - Get rid of papers or materials you no longer need (according to company policy, i.e. shredding sensitive documents); wipe down computer equipment and desk areas to clear away dust if you don't' have a cleaning crew to do this for you.


• If you work in an office, make sure your workstation is ergonomically correct (see image below ²) - ensuring that your work area (seating, computer screen height and desk level) is positioned in the best way to minimize fatigue and, discomfort and to prevent conditions such as carpal tunnel syndrome.
  
  
• If the level of stress is just too high and you can not directly affect conditions such as safety risks, office politics or unreasonable demands, it may be time to look for another job.  Your health and peace of mind is worth more than any job can afford.
  

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^{1 Webster's II New Riverside dictionary, Revised Edition, Office Edition
2 Courtesy of http://www.cascadewellnessclinic.com}