Work-related stress is something we all encounter. Emails, messages, phones ringing off the hook, your co-worker dropping by for an impromptu meeting — it’s enough to make anyone frazzled.
Feeling some tension is normal, especially if you’re facing a looming deadline or challenging assignment. But when work stress becomes chronic, it can end up affecting both your physical and emotional well-being.
Experiencing work strain is unavoidable — even if you love what you do. As we come off the back of a busy end of financial year period you may be feeling more work stress than usual – here are some steps from our EAP partner that you can implement to help keep job stress to a minimum.
- Recharge
Taking even a few minutes of personal time during a busy day can help prevent burnout. Listening to an interesting podcast in between meetings or getting outside for a quick walk on your lunch break can give you relaxing pauses throughout the day. It’s also important to take breaks from thinking about your job by not checking work-related emails on your time off or disconnecting from your phone in the evenings. - Time Management
Organisation can help to improve how stressed you feel at work Try setting up a priority list at the beginning of your work week by preparing tasks and ranking them according to importance. You can also beat procrastination by setting aside specific time blocks for deep concentration work. - Balance work and personal life
Being available around the clock will easily lead to burn out. It’s important to create clear boundaries between your work and home life to help you avoid potential stress. Part of this means setting aside time for socialising and establishing rules for when you’ll check emails or take phone calls. - Re-evaluate negative thoughts
When you’ve experienced worry and chronic stress for an extended period of time, your mind may tend to jump to conclusions and read into every situation with a negative lens. For example, if your boss doesn’t say ‘hi’ to you first thing in the morning, you might react thinking “they’re mad at me.” Instead of making automatic judgements, try distancing yourself from your negative thoughts and simply observe. - Lean on your support network
Keep in touch with trusted friends and family members to help cope with stressful work situations. Having people you can rely on during the tough times can alleviate some of the built-up tension. - Take care of yourself
Setting aside time for self-care is a must if you regularly find yourself feeling overwhelmed by work. This means prioritising sleep, setting aside time for fun and making sure you’re eating throughout the day. Keep in mind that you’ll likely be able to tackle work issues more effectively when your core needs are being met. - Let go of perfectionism
If you need to get that presentation just right or find yourself working extra hours perfecting a report you finished days ago, it may be time to take a step back and reflect. While perfectionism has some positive benefits, it can also be highly stressful and lead to burnout. Try to keep your high standards in check by focusing on the effort you put into a project and not personalising failure when you make a mistake. - Take a break
Being able to disconnect or “switch off” from responsibilities and job-related activities can help you relax and unwind like no other. You don’t have to jet set across the world, either. A work-free staycation or trip a few hours out of the city on the weekend can help you to de-stress.
