Handling Job Stress

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There are many who suffer from depression and anxiety as a result of stress. People are increasingly worried about job security these days. Here are few tips to reduce your stress.

BE STRESS-SAVVY

Learn to realize when you’re suffering from too much stress by using the spot-the-symptoms checklist. Then do something about it before it’s too late.

GET TO THE CAUSE

Work stress can be caused by a number of things, including frequent deadlines, having too much to do, having a new boss or manager, not getting on with a colleague or even being bullied. Assess the cause so that you can devise ways to tackle it.

TALK TO YOUR BOSS

If a situation in your workplace is putting you under too much pressure, speak to your manager about it. Your employer is legally obliged to make sure you don’t suffer from work related stress. If you still feel your workload is unreasonable, complain to the company’s human resources department. Be realistic about how much you can take on. If you’re already pushed to the maximum, it doesn’t make sense to take on more work. Not only could it jeopardize your free time, it could mean the standard of your work suffers. Explain the situation to your boss and have a chat about ways to manage your workload.

WORK SMART

Plan your day — or week — in advance, listing tasks in priority of urgency and importance. If possible, plan to do the most difficult tasks at the time of the day when you feel your best, and the least demanding when you’re low in energy — for instance, Friday afternoon.

OFFLOAD

Pass on less demanding tasks to a junior colleague. This will free you up to do the important stuff.

ALWAYS TAKE HOLIDAY

As well as working long hours, we also take fewer annual holidays. Use up all your holiday entitlement and limit unpaid overtime.

GET AWAY

Even if you can’t afford to go away, take a day trip when you get time off. A change of scenery can do you the world of good.

GET ACTIVE

Instead of working through your lunch hour or going to the pub, do some exercise. Many studies suggest exercise helps relieve stress and depression. It makes you produce growth hormones which make new brain cells grow. Exercise also releases feel-good chemicals called endorphins, which give you a long-lasting high.

ENERGY ZAPPERS

Alcohol, caffeine and junk food may be just what you feel like when you’re stressed but in the long term they’ll sap your energy and make you less able to deal with work demands. Instead, go for carbohydrates like whole meal bread and whole grain rice and pasta, which release energy slowly, oily fish like salmon and mackerel, which help protect the brain, and nutrient-packed fruit and vegetables.

SEE YOUR GENERAL PHYSICIAN

If you think your physical or mental health has been affected by work stress, see your doctor.

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