How to Manage Stress at Work – Blog | Contract Jobs

In today’s fast paced life, with pressure to meet the deadlines or fulfil demanding assignments at work, being stressed at work is a common thing. According to studies, job stress is experienced by 50- 80% of employees in India. Are you among one of them?

If so, did you know that stress can hamper not only your mental but physical well-being as well. It’s true, the physical symptoms include high blood pressure, chest pain, headaches, upset stomach and even heart disease. 

Well, that is just not the way to live one’s life, is it? There has to be ways on how to deal with stress at work. 

In this blog we are going to share steps on how to manage stress at work. 

How to handle stress at work

1. Find the causes of stress

What is causing your stress? The most common reasons people get stressed are money, work, relationship and family. Try to identify the root of that stress. Is it because of the pay? Is your supervisor hard to deal with? Are the tasks given to you too much for you to handle alone? Is meeting deadlines an issue because of overloaded work schedules? 

Once you pinpoint the origin of the stress, there are ways to alleviate them. 

2. Know your symptoms

There are many people who have stress but don’t know that they have it because they don’t know the signs and symptoms. Check whether you have the following symptoms frequently:

• Upset stomach 
• Exhaustion and tiredness 
• High blood pressure 
• Sexual problems
• Insomnia 
• Headaches 
• Chest pain
• Appetite change
• Tense muscles 
• Nervousness 
• Ringing in the ears
• Dry mouth
• Procrastinating
• Increased substance abuse
• Disorganization and forgetfulness 
• Negative thoughts
• Unable to focus
• Feeling overwhelmed
• Low self esteem.

If you are experiencing more than one of these symptoms, you need to take immediate action.

3. Seek help from your loved ones

Talking about your issue with your loved ones can be therapeutic. Speaking out about the problems you’re facing can release your stress and even clear your mind. Find someone who will be able to give you a safe and non-judgmental shoulder to rely on. 

4. Self care is key

A healthy body harbors a healthy mind. Focus on prioritizing yourself. Eat healthy, workout and try to get good nights’ sleep. 

5. Follow a same routine

Set a routine that you can follow daily. For instance, wake up at a certain time, wash up, go for morning jog, bathe, have breakfast, get ready for work, and so on. This way you will experience a sense of control, which is essential for claiming back your own thoughts and feelings. 

6. Set a to-do list at work

Prioritize your task based on the urgency and importance. If the task seems to be too big and stressful, break it down into smaller tasks. Set a few small break times to give yourself a breather every now and then. 

7. Address the issue

As we have already mentioned in the first point, identifying the root cause of the stress is necessary in order to tackle it. Again, talking with the people you trust will help you in alleviating the stress and avoid any trigger. 

8. Seek professional help

If it gets to the point that you experience panic attacks or depression, seek professional help immediately. If you do not want to be under medication with the help of a psychiatrist, then there are many psychologists and professional counsellors you can go to. 

We hope the above mentioned steps on how to manage stress at work help you in alleviating your stress.