@How to Cope with a Stressful Job

Did you know that as many as 29 to 40% of Americans admit to being “extremely stressed at work,” based on data from the Centers for Disease Control and Prevention National Institute of Occupational Safety and Health? That is alarming, considering that a significant portion of the population comprises working-age individuals.

With an estimated 205 million Americans among this group, this could mean that as many as 82 million of them are stressed out at work!

Stress doesn’t only make you feel really bad and angry, it also has other effects on the body and your well-being. It could even affect your relationships with colleagues, superiors, and your family.

Can we just point the finger at employers for this issue? If that’s the case, then almost all companies would be to blame for all those stressed-out workers!

What industry norms are making employees feel so stressed, anxious, and burnt out at work?

Conflicting demands or unclear performance expectations

Considering that many people are good at things beyond their job description, some employers take advantage of those extra skills. With conflicting demands, workers are unsure of which tasks to complete first. This could lead to them being assigned to tasks beyond what they’re being paid for.

Excessive workloads

Many employers demand that their employees work hard — and by that, they mean that they should take as few breaks as possible and should work on as many tasks as they could. Many people are given too many tasks to complete within reasonable working hours. Because they aren’t finished yet, they’re expected to complete the tasks without getting additional pay.

Few opportunities for growth or advancement

At work, many of us expect to get promoted for a job well done after a reasonable time, perhaps a couple of years. But some companies have too many entry-level workers who don’t even have a chance to move up to the next level. There are too few opportunities for growth in their career, and a lot of them don’t even get a yearly raise even with high-performance expectations.

Low salaries

Salaries vary among companies and even within the same company for a variety of reasons. What’s sad, however, is that there are companies that only offer their workers low salaries. Even with additional workloads, these employees might not be getting enough pay.

Considering that they can browse the internet to check the average salary for their job, many such workers end up feeling frustrated that they’re receiving a much lower wage than the average rate earned by others in their field.

Work that isn’t engaging or challenging

Humans are innately competitive. We all crave a challenge. But repetitive tasks at work could feel dull because they’re not sufficiently engaging or challenging. Coupled with the fact that many workers don’t really have control over job-related decisions, this could lead to workers lacking job satisfaction.

Other Sources of Stress in the Workplace

Aside from these industry norms, employees are also subjected to other sources of stress:

Disorganization

Workers are expected to juggle tasks and make sure that everything is complete before their deadlines. But disorganization leads to failure. People find themselves unable to complete even one task to the best of their abilities because there are just too many others that have to be completed.

Interpersonal conflict

If stresses at work weren’t enough, interpersonal conflict with coworkers also adds to employees’ anxiety. What’s worse, this could include conflict with superiors.

Lack of social support

Unfortunately, society expects everyone to be good at their jobs without thought of what they’re subjected to at work. So, when employees talk about being too stressed out, friends may simply wave these concerns off as complaints.

Physical discomfort

Many people aren’t provided with a working environment that makes them feel comfortable. Thus, physical discomfort also contributes to stress.

Unemployment Issues

Considering the financial hardships of unemployment, many workers tend to stick to their stressful jobs despite the difficulties they have to face day after day.

Effects of Stress on the Body

Stress has significant adverse effects on a person’s physical health. It could lead to a short temper, impatience, headaches, stomachaches, concentration issues, and insomnia.

If exposed to continuous stress, workers could begin suffering from anxiety, depression, high blood pressure, and heart disease. Some even turn to eating unhealthy foods, drug and alcohol abuse, and smoking. Chronic stress can also lead to a weakened immune system, heart disease, and obesity.

It’s not uncommon for stressed-out people to bring their anger and anxiety home, leading to relationship issues with family members. The problem gets worse if the worker’s partner doesn’t recognize that work-related issues are the source of friction in the relationship.

How to Cope with Stress at Work

If stress is making you unhappy but quitting isn’t an option, you need to learn how to deal with it constructively. Here are some ways to help you cope:

Balance Work and Personal Life

Don’t let hard work affect your personal life. Better yet, don’t focus too much on work. When you’re at home or outside your work hours, stop checking emails or answering messages/calls from work contacts.

Be Comfortable

Having a comfortable workstation ensures that you feel more energized and relaxed. An ergonomic chair would is ideal, but if your office can only afford to provide you with an ordinary chair, adding a small pillow to your seat can make a big difference to how you will feel after spending many hours in that spot.

Hone Your Time Management Skills

More often than not, employees are expected to multitask to some degree. If that’s the case, then it’s advisable to sharpen your time management skills so you can finish tasks before your deadlines. Constantly rushing to meet deadlines affects your stress levels negatively.

Go on a Vacation

Overworking could earn you more money, but could also take a toll on your health. Take advantage of your vacation leave so you can unwind. We all need to recharge from time to time.

Identify Stressors

Manage stress by identifying your stressors. This will help you keep track of the things that trigger anxiety — then you’ll be in a position to avoid these as much as possible.

Identify healthy responses to your stressors instead of trying to tackle every single issue and insisting that you’re right. Sometimes, it’s good to simply ignore these issues and/or stay away from a person who’s making you feel stressed.

Listen to Music or Play Games to Recharge

After you’re done with work, you can relax your mind by listening to music or having some fun to recharge your mind. Head over to ESPA for a dose of esports so you can have a good time and forget about your stressful job for a while.

Rely on Support Networks

No man is an island. Don’t keep your worries to yourself. Finding a good support network helps lower your stress levels.

Talk with Your Supervisor

Check your job description and determine your work requirements. Are you doing more than what you’re expected to do? Do you think you deserve a raise? Talk with your boss about how you feel, not to complain but to find a way to deal constructively with your stress issues.

There are many ways to cope with a stressful job. Find a way that works best for you. Start with the things you can control, such as making your workstation feel comfortable, staying away from the stressors, and learning how to become more organized and efficient. You’ll also find that music and fun games can truly help you feel relaxed.