How to deal with stress at work when you feel like giving up!

What is work-related stress?

Short-term stress can be good for you because it can motivate you to concentrate more and try harder to achieve a definite goal. In an emergency, it helps you prepare for the coming danger. Whereas, long-term stress is harmful and relates to different health problems.

The World Health Organization defines occupational stress as “the response of people to job requirements and pressures that are incompatible with their knowledge and abilities and challenging their coping capacity.” If you work hard at work-related stress, you may become exhausted. As a result, the Ministry of Labor and Employment issued guidelines for local companies on June 5, 2019.

What are the reasons for work-related stress?

According to the American Psychological Association, causes of work-related stress consists of low salaries, excessive workloads, and few opportunities for growth or advancement. You are stress when your job is very tiresome, or when you fail to achieve the goal. A lack of support from colleagues and management can make you feel like you’re of no value to the company. Lastly, “not having enough control over job-related decisions” can also be a cause of anxiety. Especially, if you’re in a position of leadership and you find your authority often undermined.

What are the emotional marks of stress?

The physical symptoms of stress common are headaches, tense and painful muscles, upset stomach, and insomnia, among others. Nevertheless, one as chronic as work-related stress can also affect you emotionally. According to WebMD, some of its emotional symptoms include “becoming easily agitated, frustrated, and moody; feeling overwhelmed, like you are losing control or need to take control; having difficulty relaxing and quieting your mind; feeling bad about yourself, lonely, worthless, and depressed.” Stress can weaken your immune system, as well as turn into anxiety disorder when left unmanaged.

How to deal with stress at work?

1. Write down everything that is on your mind.

The American Psychological Association recommends first tracking your stressors by keeping a journal and writing down people and things that cause stress. Then, you have to find to solve-problems way. Do this for at least two weeks, and pinpoint the recurring items that cause you negative thoughts and feelings.

2. Find a healthy outlet.

Once you’ve identified the things that stress you out, try to eliminate them. However, if you really can’t escape the workplace, then look for positive ways to deal with them. Instead of smoking or snacking, try something healthier like walking. If you can, find a garden or a park where you can calm down even for just a few minutes.

Shinrin Yoku or “forest bathing” is a known practice in Japan that’s pretty straightforward—you just take in nature. The pause, no matter how short, can effectively calm you down. If you still feel bad after work, find something unrelated to your job: sign up for an interesting workout such as wall climbing or mixed martial arts.

3. Define boundaries and manage expectations.

Don’t force yourself by always saying yes to everything you ask. Although it’s great to do your best, it shouldn’t be at the risk of your health and your personal life and relationships. Don’t be afraid to say no when you know you’re already dealing with something you can’t handle.

4. Speak with management.

Sometimes it’s helpful to talk to your supervisor about the stressful things going on with you. Many bosses really appreciate this initiative. Moreover, a senior employee who has to resign will be more expensive than retraining a replacement. Being honest can help your manager understand your situation and create a compromise that will benefit everyone.

5. Improve your lifestyle.

Practicing healthy living habits like sleeping on time and re-learning how to relax—may help your body adjust and make you more active and effective in the office.