JOB STRESS MANAGEMENT

JOB STRESS MANAGEMENT

Any job can have stressful elements. Everyone feels the pressure of work-related stress, even if you are passionate about what you do. In short terms, you may experience pressure to do things on time or fulfill a challenging task or some obligations. But when work stress becomes long-term, it can be devastating and harmful to both physical and emotional health. It is important to settle a job stress management practice for oneself.

Unluckily, long term stress is very common nowadays. In fact, people consistently found work as a significant source of stress according to a survey. You can’t always help the tensions that occur on your job, yet, you can take steps to manage work-related stress.

SYMPTOMS

All aspects of your life can be affected by stress, including your emotions, behaviors, thinking ability, and physical health. No part of the body is used to it. But different people can handle stress in different ways, and symptoms of stress can vary. Symptoms can be vague and may be the same as those caused by medical conditions. So, it is important to discuss them with your doctor. You may experience any of the following symptoms of stress.

Emotional symptoms of stress 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 (low self-esteem), lonely, worthless, and depressed
  • Avoiding others

Physical symptoms of stress include:

  • Low energy
  • Headaches
  • Upset stomach, including diarrhea, constipation, and nausea
  • Aches, pains, and tense muscles
  • Chest pain and rapid heartbeat
  • Insomnia
  • Frequent colds and infections
  • Loss of sexual desire and/or ability
  • Nervousness and shaking, ringing in the ear, cold or sweaty hands and feet
  • Dry mouth and difficulty swallowing
  • Clenched jaw and grinding teeth

 

Cognitive symptoms of stress include:

  • Constant worrying
  • Racing thoughts
  • Forgetfulness and disorganization
  • Inability to focus
  • Poor judgment
  • Being pessimistic or seeing only the negative side

 

Behavioral symptoms of stress include:

  • Changes in appetite — either not eating or eating too much
  • Procrastinating and avoiding responsibilities
  • Increased use of alcohol, drugs, or cigarettes
  • Exhibiting more nervous behaviors, such as nail biting, fidgeting, and pacing

 

What are the consequences of long-term stress?

A little stress every now and then is not something to be concerned about. Ongoing, chronic stress, however, can cause or exacerbate many serious health problems, including:

  • Mental health problems, such as depression, anxiety, and personality disorders
  • Cardiovascular disease, including heart disease, high blood pressure, abnormal heart rhythms, heart attacks, and stroke
  • Obesity and other eating disorders
  • Menstrual problems
  • Sexual dysfunction, such as impotence and premature ejaculation in men and loss of sexual desire in both men and women
  • Skin and hair problems, such as acne, psoriasis, and eczema, and permanent hair loss
  • Gastrointestinal problems, such as GERD, gastritis, ulcerative colitis, and irritable colon

DIAGNOSIS

If you or your loved one is experiencing too much stress, visit a doctor. A lot of symptoms of stress can also be shown signs of bad health. Your doctor can check your symptoms and instruct other conditions. If stress is to blame, your doctor can advise you to talk to a therapist or counselor to help you out with stress.

TREATMENT

Experiences and other unique characteristics all influence the way you handle and manage stress. Situations and events that are distressing for your colleagues might not bother you in the least. Or you might be particularly sensitive to certain stressors that don’t seem to bother other people.

To begin coping with stress at work, identify your stress triggers.

For a week or two, record the situations, events and people who cause you to have a negative physical, mental or emotional response. Include a brief description of each situation, answering questions such as:

  • Where were you?
  • Who was involved?
  • What was your reaction?
  • How did you feel?

Then check your stress evaluation. You might find obvious causes of stress, such as the fear of losing your job or circumstances with a particular project. You might also notice subtle but persistent causes of stress, such as a long commute or a toxic workplace.

Tackle your stress triggers

Once you have verified your stress triggers, imagine each situation or event and look for ways to resolve it. Usually, the best way to manage your stress is to find ways that can change the issues that are causing it.

Sharpen your time management skills

Set realistic goals. Work with people who set realistic expectations and deadlines. See everyday progress and adjust goals if needed.

Make a priority list. List down all that you should prioritize and rank them in order. Scan your master list and work on tasks in priority order.

Protect your time. Manage your time, especially in important and difficult projects. Do it step by step to avoid stress.

Keep a perspective

When your job is stressful, it can feel as if it’s taking over your life. To maintain perspective:

  • Get other points of view. Talk with trusted co-workers or friends about the issues you are struggling with right They might help you solve it by giving you some tips and pieces of advice.
  • Take a break. Make the most out of workday breaks. Having your rest time even for a few moments only can ease stress within Have a vacation and relax your mind. Avoid thinking about your work and enjoy your vacation.
  • Have an outlet. To prevent stress, spend time with yourself by doing the things that you love.
  • Take care of yourself. Be vigilant about taking care of yourself. Involve yourself in some outdoor activities. Get plenty of sleep and eat a healthy diet.

Know when to seek help

If none of these steps will help you deal with your stress, try to seek counseling. You can learn effective ways on how to manage and handle your job stress.

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