Do you frequently experience stress at work? With ever-present deadlines, long hours and a demanding workload, it’s easy to become anxious and overwhelmed. This can have negative effects on both physical and mental health, leading to burnout and decreased productivity.
Common causes of workplace stress
The fear of losing his job is the cause of persistent stress for 23-year-old Vikas Kaushik, who works as a software developer in Gurugram, Haryana.
“I moved from an MNC to a startup last year,” says Kaushik, who is from Delhi. “But soon my current company started laying off some employees due to multiple reasons. Many of my colleagues have also been laid off. So, I was in constant stress because of the uncertainty of losing my job.”
Kaushik, however, felt better after he had a talk with his manager. Talking with your superior gives you better clarity and helps you take the right decision on time, he says.
Some people also make the mistake of confusing being diligent at work — which largely helps people do well in their career — with overworking.
Pratham Shiwal, a 24-year-old software developer from Bengaluru, has been considered a dedicated worker by his managers, but he often has to work beyond office hours to meet deadlines, which has become a source of stress for him.
To cope, Shiwal tends to overeat or do ‘stress eating’, which has led him to put on excess weight.
While workplace stress is subjective and depends on the nature of work and responsibilities, experts point out some common causes:
- Lack of job security
- Workload
- Extended working hours
- Work-life balance.
Symptoms of stress in the workplace
Workplace stress can be detrimental to both the individual and the organisation. So, it’s essential to recognise the symptoms and take proactive steps to manage them.
“Feeling tired and exhausted all the time is a visible sign of stress in the workplace,” says Mumtaz Begum, counselling psychologist, Fortis Hospital, Chennai.
Showing reluctance to report to work every day, increased absenteeism, decreased productivity and making more mistakes in the work are often the signs of workplace stress, she adds.
How to overcome workplace stress
- Communicate effectively
Experts say effective communication is important in reducing stress in the workplace. “Effective communication is not just about exchanging information, but to understand and respond to the emotions of others,” says Dr Pallavi Joshi, consultant psychiatrist, Manipal Hospitals, Whitefield, Varthur, Bengaluru.
She adds that instead of keeping quiet, people should communicate openly with colleagues and supervisors to prevent misunderstandings and conflicts. She also advises practising active listening as a key part of effective communication.
- Take regular short breaks
“Allowing time off work at regular intervals to maintain a good work-life balance is essential for employee efficiency,” says Begum.
Dr Joshi says, “People should take regular short breaks as it allows your mind and body to rest and recharge, and improves your productivity as well. Going for a short walk, listening to music, practising deep-breathing exercises or even having a coffee helps you to feel relaxed.”
- Hone your time-management skills
Prioritising your work is important to ensure that you meet deadlines and do your task efficiently, says Begum. She suggests creating a to-do list before starting work and categorising tasks based upon importance and the deadline.
Proper planning is essential to improve your time-management skills. “Planning your day in advance leads to better productivity, prevents work overload and helps in maintaining a good work-life balance,” says Dr Joshi. Keeping your workspace organised and clutter-free is a good way to reduce distractions and increase productivity, she adds.
- Practise mindfulness
Practising mindfulness is an effective way to manage stress at the workplace, says Begum. By being fully present and focused on the present moment, you can cultivate a sense of calm and reduce anxiety, she adds.
According to Dr Joshi, mindfulness techniques — such as doing deep breathing, meditation and yoga even for five minutes — can help develop a greater sense of self-awareness and improve your ability to handle stress.
- Appreciation for your employees
“Regular appreciation and recognition of employees signifies gratitude towards them and makes them feel valued,” says Begum.
Giving recognition to your employees is not only a good way to reduce stress in the workplace, but also leads to better job satisfaction among them, says Dr Joshi.
She adds that providing positive feedback and better opportunities for growth and development helps the employer to create a supportive work environment and retain good talent.
Other ways to manage stress
Practising self-compassion can help you cope with stressful events or situations. “Instead of being self-critical when we make mistakes or fail, we should practise self-compassion to give ourselves support and encouragement,” says Begum.
Maintaining a healthy diet, proper sleep hygiene and positive relationships will also help to reduce stress levels, she adds.
Takeaways
Stress may be inevitable at certain times, but incorporating stress-reducing activities into the daily work routine can help you feel relaxed and energised at work. Apart from a heavy workload, stress could also be due to the fear of losing your job or other work-related apprehensions. The solutions include effective communication with your seniors and colleagues, and better time management to ensure productivity.
