Does stress affect your work? Are you able to enjoy your job? Is your work affecting your personal life? Try these tips to help better manage work-related stress.
Identify your stressors
A lot of things can cause stress at work. Maybe you’re not sure what’s expected of you. Or you don’t have any control over job decisions. A difficult project or learning new technology can cause strain. Perhaps you worry about the future or work long shifts. To begin coping with stress at work, pinpoint what’s creating the most stress for you.
Try tracking your stressors for a week or two. Write down the situations, events and people that trigger negative responses. Answer questions, such as:
- Where were you?
- Who was involved?
- How did you react?
- How did you feel?
Tackle your triggers
Once you’ve found your stress triggers, look for ways to address them. Often, the best way to cope with stress is to find a way to change what’s causing it.
Behind at work because you have to pick up your child from school? Try to set up a carpool with other parents. Or think about starting work earlier or taking a shorter lunch break.
If you have specific concerns, try talking with your manager about your options. You may be able to reach a compromise or find a solution.
Take a look at time management
It’s often helpful to improve your time management skills. If you feel overwhelmed or under pressure at work, try these tips:
- Work with others to set realistic goals. Review progress and change goals as needed.
- Make a list of tasks in order of priority. Work on the most important tasks first.
- Say no if you don’t have time to do something.
- Block off time to work on important or tough jobs.
- Break large projects into smaller tasks.
Take care of yourself
When your job is stressful, it can feel like it’s taking over your life. To stay grounded:
- Focus on your health. Include physical activity in your daily routine. Go outside for a walk. Get plenty of sleep and eat a healthy diet. Try meditation, mindfulness, deep breathing and other ways to relax.
- Take breaks. Even a few minutes of personal time during a busy workday can be refreshing. Regular breaks can help boost how well you work. When you can, take time off. This may be a long weekend or a longer vacation. Time to relax can give you more energy when you return to work.
- Make time for fun. To avoid burnout, set aside time for activities you enjoy.
- Talk with others you trust. Reach out to co-workers, friends or loved ones. Support and teamwork might help you cope. Does your job have an employee assistance program? Take advantage of its services.
