‘I’m so stressed ...’
How many times have you not heard someone say “I’m so stressed”, “my work is stressing me up.” This phrase has become so common it is almost turning into a cliché.
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But with the modern way of living, economic crisis, budget cuts, high cost of living, coupled with how to improve your output at work or business with no increased satisfaction or motivation, hassles, frustrations, deadlines, why wouldn’t you be stressed? A lot of the health problems we have today can be attributed to stress.
Experts say while some workplace stress is normal, excessive stress can interfere with your productivity and impact your physical and emotional health.
You notice the warning signs of excessive work stress when you feel overwhelmed at work, lose confidence and may become irritable or withdrawn. This can make you less productive and less effective in your job and make the work seem less rewarding. If you ignore the warning signs of work stress, they can lead to bigger problems.
What is stress?
Generally, we use the word “stress” when we feel that everything seems to have become too much and we are overloaded, and wonder whether or not we really can cope with the pressures placed upon us.
Anything that poses a challenge or a threat to our wellbeing is stress. Some stresses get you going and they are good for you - without any stress at all, many say, our lives would be boring and would probably feel pointless.
However, when the stresses undermine both our mental and physical health, they are bad and you’ve got to deal with them.
Common effects of stress
Some common effects of stress on your body are headache, muscle tension or pain (eg. chest pain), fatigue, change in sex drive and sleep problems. On your mood, you may experience anxiety, restlessness, lack of motivation or focus, irritability or anger.
Many times when one becomes so stressed at work, the first thing that comes to mind is to change careers or demand for cuts on our workload.
However, it is important to note that to manage workplace stress is not about changing jobs or looking for new career paths; it is about focusing on the one thing that is always within your control - you.
It’s time to take action when stress at work makes it impossible for you to improve your work, personal life and negatively affects your physical and emotional health.
Experts say “taking care of yourself doesn’t require a total lifestyle overhaul. Even small things can lift your mood, increase your energy and make you feel like you’re back in the driver’s seat. Take things one step at a time, and as you make more positive lifestyle choices, you’ll soon notice a reduction in your stress levels, both at home and at work.”
Regular exercise has been found to be a great stress reliever so get moving! Make good food choices and if you drink alcohol, it must be in moderation.
Sleep is good and it is also a potent stress reliever. If you are not having enough sleep, it’s time to get more of that.
“Not only can stress and worry cause insomnia, but a lack of sleep can leave you vulnerable to even more stress. When you're well-rested, it's much easier to keep your emotional balance, a key factor in coping with job and workplace stress. Try to improve the quality of your sleep by keeping a sleep schedule and aiming for eight hours a night,” say the experts.
You can reduce stress also by prioritising and organising. Don’t be overwhelmed by your work. It is important to create a balanced schedule by analysing your responsibilities and daily tasks. Do not over-commit or try to fit too much into a day. If a large project seems overwhelming, make a step-by-step plan and try to delegate others to help you.
Keep in mind that some signs and symptoms of stress can also be caused by other psychological or medical problems. If you’re experiencing any of the warning signs of stress, it’s important to see a doctor for a full evaluation.
Above all, it is important to know yourself. You must beware of your stress level and what stresses you out because people experience stress in different ways. You may have a hard time concentrating or making decisions, feel angry, irritable or out of control or experience headaches, muscle tension or a lack of energy. Learn your own stress signals.
Do you like taking vacations or you work and work all year through? It is important to rest so take regular vacations. No matter how hectic life gets, make time for yourself — even if it's just simple things like reading a good book or listening to your favourite album or taking it easy at home at weekends.
Employers must also put in place stress management resources that employees can take advantage of and, if possible, get professionals for those who may need professional support.
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Live a stress-free life. Enjoy your work and be happy.