INTRODUCTION
Stress at work is a global issue that is becoming more and more problematic. Every person who has ever worked has experienced the pressure of work-related stress at some point. Even if you enjoy your work, any job can sometimes be
stressful. You might feel under pressure in the near future to achieve a deadline or finish a demanding task. However, continuous work stress can become overwhelming and be bad for your physical and mental health. According to recent studies, a significant portion of Americans experiences workplace stress, which is steadily rising. A survey of more than 2000 full-time workers in the U.S. between the ages of 18 and 79 revealed that more than half of the population encounters stressful situations at work 60% of the time. While some degree of stress at work is natural, excessive stress can harm both physical and mental health and productivity. This Article is aimed at discussing the causes, effects, and solutions to work stress.
WHAT IS STRESS?
Over the years, stress has been defined in a variety of ways. It was initially seen as pressure from the outside world, then as tension within the individual. Stress is defined as a state of emotional or physical tension. Any situation or thought that gives you cause for annoyance, rage, or anxiety can trigger it. Your body’s response to a demand or challenge is stress. Stress can occasionally be advantageous, such as when it keeps you safe or helps you reach a deadline.
WORKPLACE STRESS
Workplace stress, sometimes referred to as occupational stress, is the tension one has while performing their job duties. The main contributors include unanticipated duty sharing, unrealistic short-term goals, and excessive expectations. While the job itself may not be stressful, the way it is carried out and the workplace environment are significant contributors to stress. The average business professional is working on 30 to 100 projects. Workers today are interrupted seven times per hour and distracted for up to 2.1 hours each day. And four out of every ten workers working in large corporations are witnessing a major business restructuring, leaving them worried about their futures. This could explain why more than 40% of adults report being kept awake at night by stressful events from the day. Eustress is defined as stress that has a good impact or is motivational in nature. It yields a beneficial consequence. Such pressures assist people in performing well. Workplace stress is also associated with pressure from superiors and peers, as well as a lack of support from coworkers. In the United States, the most common source of stress in people’s life is a lack of control or say in their profession. When workplace stress is not managed and channeled effectively, it can lead to a slew of coping disorders and unreliability.
WHAT CAUSES WORK STRESS
Stress isn’t always a terrible thing. A little stress can help you stay focused, active, and ready to face new difficulties at work. It’s what keeps you alert throughout a presentation or on the lookout for accidents or costly mistakes. However, in today’s hurried environment, the office often appears to be an emotional roller coaster. Working long hours, meeting tight deadlines, and dealing with ever-increasing demands can leave you feeling concerned, fatigued, and overwhelmed. When stress exceeds your ability to deal, it ceases to be beneficial and begins to harm your mind and body, as well as your job happiness. Stress is natural and, to some extent, required in life. Despite the fact that everyone suffers stress, what causes it varies from person to person.
When the demands placed on employees exceed their resources or capacity to work, they are likely to experience unhelpful stress at work. Certain factors tend to go hand-in-hand with work-related stress. Some common workplace stressors are:
● Poor working relationships
Employees who have poor working interactions may feel alone. Conflict with co-workers might make people anxious and hesitant to come to work.
A non-inclusive ‘cliquey’ setting can also be stressful. Employees who are not involved in social groups at work will have a negative impact on employee relations. This hinders team members from developing a sense of belonging and worth.
● LACK OF SUPPORT
Managers’ lack of support, training and guidance can contribute to workplace confusion. Uncertainty about staff tasks and duties can be aggravating.
● Long working hours and severe responsibilities
Many jobs have increased the demand for employees to work longer and harsher hours. Businesses expect their staff to do large amounts of work in a short period of time. High expectations and hefty workloads can lead to severe employee stress.
● Organizational transformations
Even in the best of circumstances, structural changes can be stressful. However, when they are not properly designed and implemented, they produce much greater stress.
● Poor working conditions
Workplaces, where bullying and harassment occur, are popular targets for stressed-out employees. Team members in these circumstances may feel as if their contributions are not valued. Feeling powerless over how people are treated at work can be stressful.
● Job insecurity
The economy of today is very competitive and volatile. This is especially true given the economic consequences of the COVID19 pandemic.
These variables cause corporations to lay off workers, resulting in job insecurity. Increased responsibilities for their surviving employees add to the stress.
● Unclear expectations from management
Managers’ ambiguous instructions and expectations can swiftly lead to workplace conflict. This puts all parties concerned under undue stress.
EFFECT OF WORK STRESS.
Work-related stress does not simply evaporate when you leave the office for theday. When stress is prolonged, it can have a negative impact on your health and well-being. When you are overwhelmed at work, you lose confidence and may become irritated or withdrawn, making you less productive and successful at work and making it appear less fulfilling. Ignoring the warning signals of job stress might lead to worse difficulties.
Chronic or extreme stress can cause physical and emotional health difficulties in addition to work performance and satisfaction issues. A stressful work atmosphere can cause headaches, stomachaches, sleep disruptions, irritability,
and difficulty concentrating. Anxiety, sleeplessness, high blood pressure, and a compromised immune system can all be symptoms of chronic stress. It can also worsen illnesses including depression, obesity, and heart disease. Excessive
stress is often dealt with in unhealthy ways, such as overeating, eating unhealthy foods, smoking cigarettes, or abusing drugs and alcohol, which exacerbates the situation.
EFFECITIVELY HANDLING WORK STRESS
When work-related stress interferes with your job performance, personal life, or health, it is time to take action. First, take care of your physical and emotional wellbeing. If you take care of your own needs, you will be stronger and more resilient to stress. The better you feel, the better equipped you will be to deal with work stress without being overwhelmed. Self-care does not necessitate a major lifestyle change. Even tiny things can improve your attitude, increase your energy, and put you back in control. Take it one step at a time, and you’ll soon see a decrease in your stress levels, both at home and at work, if you adopt more positive lifestyle choices.
Regular exercise is an effective way to reduce stress, even if it may be the last thing you want to do. Aerobic exercise – an activity that increases your heart rate and makes you sweat – is an extremely effective way to lift your mood, increase energy, sharpen focus, and relax your body and mind. Choose foods that will keep you going. Low blood sugar levels can produce anxiety and irritation while eating too much might cause fatigue. A nutritious diet can help you get through long days at work. You can help your body maintain an even blood sugar level, maintain energy levels, stay focused, and avoid mood swings by eating small but frequent meals. Alcohol relieves anxiety and stress temporarily, but too much of it can induce anxiety when it wears off. Drinking to relieve workplace stress can develop into alcohol misuse and dependence.
Similarly, smoking may have a relaxing effect when you are anxious and overwhelmed, but nicotine is a potent stimulant that causes anxiety to rise rather than fall. Not only may stress and worry induce insomnia, but sleep deficiency might make you more prone to stress. It is much simpler to maintain emotional equilibrium when you are well rested, which is critical in dealing with stress at work and at home. Improve your sleep quality by sticking to a sleep schedule and aiming for eight hours of sleep per night. Reduce workplace stress by prioritizing and organizing.
There are easy measures you can take to restore control of yourself and the situation when job stress threatens to overwhelm you. Make a schedule that is balanced. Examine your calendar, responsibilities, and everyday duties. Try not to overwhelm oneself. We frequently misjudge how long something will take. If you have a lot on your plate, make a distinction between “should” and “musts.” Tasks that aren’t absolutely necessary should be moved to the bottom of the list or deleted entirely.
If you commute, try leaving earlier in the morning. A little 10-15 minutes can mean the difference between rushing to your desk and taking your time getting started. Running late can only add to your stress. Schedule (and take) regular breaks. Take short pauses throughout the day to go for a walk or to rest and relax. Also, take a break from your desk or work for lunch.
CONCLUSION
Work may be really stressful. It is critical that everyone learns how to efficiently manage workplace stress. You must concentrate on yourself and take breaks as necessary. Prioritizing employee well-being is also important for businesses since
it can aid increase performance and productivity.