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Stress simply has to do with how much pressure you can take. In yourwork situation, it would imply your response to pressures at work. Are you able to give the required responses to the pressures at work? Your ability to handle such pressures adequately will boost your productivity.
Sometimes you start off well by responding with enthusiasm and energy, but with time the pressure takes over and tries to subdue you. Simple issues you had dealt with before now seem to overwhelm you. What happened? What affected your natural ability to deal with such issues?
The secret lies in fortifying yourself, so you’ll always maintain your zeal and outlook to life, considering that not all stressors can be eliminated.
5 Common Stressors in the Workplace
1. Conflict
2. Meeting demanding deadlines/targets
3. Working long hours
4. Uncomfortable Workplace
5. Your personal Lifestyle
1. Conflict
In a mid-sector study in Australia (COMCARE 1996) conflict was identified as one of the key workplace stressors.
Is there any conflict management procedure in your organization?
Is there anyone to express your grievances to?
Is there any department or unit designated to receive complaints about your boss, colleagues or customers?
If yes, then use it.
If there is no means of expression or communication, then you are bound to be stressed and have uncoordinated or inappropriate outbursts. Maybe you should make this suggestion (if there is an avenue for this).
You’ll just have to rely on family and friends for succor. Not good enough since the situation doesn’t change, but at least you can change your outlook of the situation. Strive for excellence; concentrate on being the best you can rather than on what people say. Let your achievements speak for you!
2. Meeting Demanding Deadlines/Targets
This is another stressor you may not be able to totally eliminate. So what do you do?
· See the end from the beginning. See yourself meeting the target. Believe it or not, it works! Your picture of success will motivate you to take action steps in the right direction.
· Do it all on paper first. Set time out to write down thoughts and questions that may come to you on how to achieve your goal.
· Draw up a daily action plan that ensures your daily activities take you closer to your goal.
· Stick to your plan. Though you may have to change some of your methods still stick to the main plan.
3. Working Long Hours
It’s important to note that once physical or mental fatigue sets in your productivity drops.
Who says you have to work long hours to get the job done? You need “productive hours” not just lots of hours!
If your organization does not have a Work-life balance policy yet, the time has come for it to be considered.
Having flexible working arrangements will help. Frequent work breaks help in punctuating those long hours.
The truth is peak activity period for the brain is between two to four hours depending on your kind of work or capabilities. So productivity gradually drops as you work, but after a break it picks up again.
Breaks are also very necessary for those long board meetings. That’s why the people that come up with the “brightest idea” are those who seem to have drifted off sometime during the meeting!
4. An Uncomfortable Workspace
Check these to find out if your work space is the issue;
· Is it cramped? If it is then you have the culprit for accidents and injuries in your space. Start by clearing your table, please use the drawers! Consider re-arranging your furniture or even taking some out. Knocking down stuff should not be a regular occurrence.
· Is it noisy? Some people have a very high threshold for noise. Consider sharing office with those who have similar noise thresholds as you.
· Is it too hot? The accepted temperature for sedentary work is 20°C-22°C. So if it’s too hot you will get exhausted and tired easily. If it’s too cold you may become obsessed with keeping warm, so you don’t need another cup of tea, get your temperature right.
· Is there sufficient lighting? Daylight is still the best light there is. So get most of your work done in the day. It helps eliminate some of the stresses that come with working with artificial light. However, your office color scheme can aid or hinder the distribution of light.
· Is your posture right? Your seating arrangement should give adequate support to your spine (from neck to waist), arms and legs. Make it a habit of doing stretches regularly. Keeping a fixed posture can be stressful to your body. Stretch in the opposite posture you work in; don’t wait to feel the pain. Make sure your PC or visual display unit is at eye level if you have to work for long periods on it. If the aches and pains are persistent see your therapist.
5. Home Trouble
Your life outside the workplace will affect your effectiveness at work. Many times when there's turbulence at home you are bound to carry that "junk in your trunk" all the way to work. Outbursts at work sometimes are an offshoot of bottled up emotions from the home front; an impending separation or divorce, a sickly or wayward child or even obnoxious inlaws!
When domestic pressures are heavy on you, you need to wise up and quickly talk to someone, most suitably your health and wellness or occupational health manager. Don't underestimate the effects of having an unsettled home on your performance at work.
6. Your Personal Lifestyle
· Develop healthy eating habits. Eating fruits and vegetables help boost your immune system. Also drink lots of water, it helps in the body cleansing process.
· Spend 10-15minutes everyday doing some exercise. If walking or jogging put you off, start from riding a stationary bike in the privacy of your home. You can consider using the stairs, just ensure you consult your physician.
· Sleep well. Joyce Walsen PhD has said that sleep and mood are regulated by the same brain chemicals. A study by the University of Chicago found that “inadequate shut-eye caused levels of cortisol (the stress hormone) to spike in the afternoon and evening”. I’m sure this is not news to you; we have all had unpleasant experiences from lack of sleep.
If you feel you have already lost a grip on yourself, talk to your Health and Wellbeing Manager, in house Psychologist or your Physician.
Live a stress free life!
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