Workplace stress occurs when there is a poor match (change) between job demands and the capabilities, resources, or needs of the worker. Managed properly, the body's stress response enhances a person's ability to perform well under pressure but if it overreacts or fails to turn off properly, it could be disastrous.
How do you know that you are overstressed? People who are experiencing stress overload may notice some of the following signs:
- anxiety or panic attacks
- a feeling of being constantly pressured, hassled, and hurried
- irritability and moodiness
- physical symptoms, such as stomach problems, headaches, or even chest pain
- allergic reactions, such as eczema or asthma
- problems sleeping
- drinking too much, smoking, overeating, or doing drugs
- sadness or depression
Below video shows a very good example of office overstress reaction:
Learning how to cope and manage stress is essential for us to stay healthy so that we can perform our work effectively and efficiently. Stress management skills are only useful if we practice them regularly. Some of the tips are listed as following:
Keep a positive attitude.
A healthy dose of optimism can raise the morale in the office and reduce stress between the coleagues. Try to create meaning, stimulation, and opportunities for workers to use their skills.
Be realistic
Accept that certain situations are meant to happen and could not be controlled. If it is a mistake that you have made, do not overblame yourself. Learn, move on and improve. Understand that no one is perfect. Overdemanding from yourself or from others will affect the relationship with your colleagues and increase the stress level in the office. Ensure that the workload is in line with your capabilities and resources.
Learn and practice relaxation techniques to de-stress.
Relaxation response is your body's opposite reaction of stress, and it creates a sense of well-being and calm. Any technique is a good technique if it is able to help you relax your mind and body. Do something that you enjoy at a comfortable pace. Some techniques which are effective for me are meditation, spas and massages.
Exercise
I could not agree more on this point. I started exercising regularly a few months back. I could not believe how many benefits I have gained since then. I am fitter, healthier, more flexible to accept changes and more happy. When you are more happy, you will be stressed less easily and this increases focus and productivity during work.
Eat healthy, balanced meal
What can I say? Healthy meals = healthy body + clear mind + peaceful soul. I believe in this phrase, "Eat like a king for breakfast, eat like a prince for lunch & eat like a pauper for dinner". Do not skip breakfast! It is the most important energy source to kick off your day. Try to avoid a heavy lunch as it will tend to make you more sluggish and less productive.
Get enough rest and sleep
Getting enough sleep helps keep your body and mind in top shape, making you better equipped to deal with any negative stressors.
Don't rely on alcohol or drugs to reduce stress.
Although alcohol or drugs may seem to lift the stress temporarily, relying on them to cope with stress actually promotes more stress because it wears down the body's ability to bounce back.
Learn to manage your time more effectively.
If you are overscheduling, readjust the number of tasks that you should complete everyday to a level which is optimum for you and the company's benefits. If the workload is high, learn how to prioritize and complete more important and urgent tasks first.
Laugh
There is no doubt how beneficial laughter can be. Laughter can bring down the level of stress hormones such as adrenaline & cortisols which in turn reduces stress. It also increases the endorphin levels which helps to protect the heart & increases the number of antibody-producing cells which can boost our body immune system. Furthermore, it is free!
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