Managing Job Stress
Do you have job stress? Sometimes it can be overwhelming at work. You may feel out of control frustrated, and confused. This kind of stress can affect your health and performance.
When you feel stress, your body goes into flight or fight mode. Whether the stress is real or imagined, you body triggers the survival system. So adrenaline and cortisol and other chemicals enter your blood stream and cause your muscles to tense and heart rate to increase. A small level of stress is needed to help motivate us to complete tasks and reach our goals, but when stress is chronically high, then you could be in serious risk for health and emotional problems.
Physical signs of stress include:
overeating or undereating
high blood pressure
Emotional signs of stress include:
sense of incompetence
Behavioral signs of stress include:
calling in sick
gossiping at work
sending out inappropriate emails
taking longer lunches
arriving late to work
leaving work early
turning in tasks late
There are many reasons people feel stress on the job. Understanding the causes of job stress is one of the key ways of learning how to respond to it. Causes of work stress may include:
Too many things to do
Uncomfortable working area
Too noisy, messy, or crowded
Take time during the day to clean up your area
Clean as you go
Ask for tips from a coworker who seems good at their time management
Learn to say no and ask for help
Reserve a conference room for important tasks
Changes at Job
Talk to a trusted friend
Talk with HR
Take on different projects
Change your schedule
Work in a different area
Move with the change and don't resist too hard
Relationships with Coworkers
Difference of opinions
Use active listening skills
Make eye contact
Find a quiet place to talk
Summarize their points
Identify your communication style and refine it
Communicate in person than in an email
health, relationships, finances, domestic violence, and substance abuse can add to job stress
Let go of perfection
Eat balanced meals, exercise regularly and get rest
Practice deep breathing
Notice your feelings and accept them
Reduce the substance use cycle
Talk to a counselor or trusted friend
Contact your employee assistance program
When it may be time to move on. If you have implemented the above-mentioned suggestions and stress has not reduced, ask yourself these questions:
1) Do you feel like you want to quit your job?
2) Do you find yourself bored with your work on a regular basis?
3) Have you lost your enthusiasm for your job?
4) Are you having more and more conflicts with coworkers, supervisor, or manager?
You may be in a situation to change. Think about job opportunities and start asking others about how they found their place of employment.
This information is not intended to diagnose or take the lace of medical advice or care you receive from your physician or health care professional. If you have additional questions, please consult with your doctor.
From Kaiser Permanente Medical Group Health Education Center resources