How to Manage Stress at Work

With the cost of living rising on a year-by-year basis, a job is a necessity if you want to pay your bills (unless, of course, you have enough investments to rely on). For some people, their job can be a source of great satisfaction and joy. But for most others, a job can be stressful more often than not.

A recent study by Oracle revealed that Indian professionals suffer from higher levels of stress than most workers on a global scale.^[2] This is a troubling development, because job stress can affect the body and mind in many adverse ways.

What are the causes of job stress?

There may be many trigger points that cause job stress. The causes may vary from one person to another, and even for the same person, the causes of job stress may be different from one day to the next. Here is a closer look at the most common causes of job stress in today's work culture.

• Work environment
  
  A work environment that is not comfortable and supportive of employee growth can be a great trigger for job stress. Adverse aspects in a work environment can include noisy workplaces, a lack of privacy, a lack of essential facilities and even general workplace politics. All these factors can make you extremely stressed out.


• Management style
  
  The management style in a workplace directly affects employee behaviour and employee morale. With a good management team, you will feel motivated and inspired to head to work each day. However, a management team that is not good at communicating well with the workforce, or one that does not support and bond with their employees can increase job stress.


• Work pressures and deadlines
  
  Work pressure is one of the most common causes of stress at the workplace. Undue amounts of pressure to perform well, coupled with challenging deadlines and poor work-life balance can ultimately wear you down. This leads to mental and physical stress. If you are suffering from this issue at your workplace, you will have to take measures to reduce job stress right away.


• Career-related concerns
  
  For some people, job stress can come from the fact that there may not be any opportunities for growth in their career. This can lead to weeks of worry, combined with a great deal of job stress. This anxiety may affect how they perform at work, leading to more concerns. Ultimately, this creates a vicious cycle of stress and worry.

why is stress management so important?

Job stress may not seem like a big issue at first. But for people who suffer chronically from this problem, or for people who suddenly experience an upshoot in work stress, there may be many mental and physical health issues. Here are some of the most common side effects of stress at the workplace.

• Physical impact of job stress
  
  Initially, stress and anxiety at the workplace can cause headaches, lack of sleep and even a loss of appetite. Over time, it can escalate to more serious issues like high blood pressure.


• Mental impact of job stress
  
  job stress also causes anxiety, depression and decreased attention span. These issues may affect the employee's mental health over time.


• Critical illness due to job stress
  
  In many employees, stress at the workplace may also lead to chronic and critical illnesses like cardiovascular disease or heart disease. Left unchecked, these issues can cause a heart attack.

Ways to reduce stress at workplace

To avoid the adverse effects of workplace anxiety on your physical and mental health, it is important to take measures to reduce job stress at the earliest. This way, you can ensure that you don't develop any of the adverse effects of a hectic job.

Here are 5 ways to help you reduce job stress.

1. Keep your work up to date One of the main causes of stress at work is work piling up on more work. The best way to avoid this is to keep your work up to date. That way, you won't be burdened with any pending work. It also helps you enjoy work because you'll have a sense of satisfaction about the work you've completed.
   
2. Have a life outside of work You may love your job. But it is always important to have a hobby or a passion outside of your work. That way, you can expand your social circle and also put any workplace-related anxiety to rest, at least for a short period of time. So, take up a hobby that you may be passionate about, like playing a musical instrument, reading, travelling or any other option.
   
3. Move your body Exercise helps your body pump up endorphins, which are the body's natural painkillers. They help your body and mind relax and create a general sense of well-being. To combat job stress, make use of your body's natural mechanisms by working out, practising yoga, running, dancing, or taking up any such activity that helps you pump up your endorphins.
   
4. Secure your future financially Securing one aspect of your life can drastically reduce the stress in another area. So, take the steps to secure your future financially early on, by purchasing insurance and making adequate investments in a timely manner.
   Life insurance can protect your loved ones in case something untoward happens to you. You can also invest in a critical illness cover when you are young and healthy. A critical illness insurance plan offers financial protection in case you are diagnosed with any of the critical illnesses covered by the policy. So, if you suspect that your workplace pressure may be inevitable in the long run, a critical illness cover may be a good choice.
   That way, in case your job stress catches up with you, you need not worry about the financial aspects of taking care of your health when you need to. This is because a critical illness cover will offer a lump sum payout that can help you pay for your medical treatment.
   The ABSLI CritiShield Plan is one such critical illness insurance plan that covers critical illnesses related to the heart and the kidneys. The plan's benefits include a payout of 30% of the sum assured in case of early stage conditions, and 100% of the sum assured in case of major stage conditions.
5. Take a break when you need it If you find that you are in need of a break from work, inform your manager and your team in advance and take that vacation. Putting it off for later will only increase your stress levels. A quick short break from your job can help you come back refreshed and rejuvenated, thereby increasing your productivity and helping you perform better at work.

Conclusion

Job stress may be unavoidable, but fortunately, with the tips and tricks mentioned above, you can reduce the anxiety that your work brings you. A healthy work-life balance is crucial, and so, you need to make sure that you don't let your job get the better of you. Take the measures outlined above in a timely manner to avoid a burnout.