Today, stress in the workplace is a big issue,
and our always-on lifestyles, long office hours, and constant deadlines are
beginning to take their toll. In fact, this year, the WHO identified burnout as
a legitimate
occupational health hazard, stating that, “burn-out is
a syndrome conceptualized as resulting from chronic workplace stress that has
not been successfully managed”.
The thing is, there’s almost no job in the
world that doesn’t contain at least a little stress, and often, this is a good
thing. The right amount of stress keeps us on our toes, challenges us to do
better, and helps us become creative in the face of crisis. However, when that
stress becomes unmanageable, it can very quickly lead to “feelings of energy
depletion or exhaustion; increased mental distance from one’s job, feelings of
negativism or cynicism related to one’s job and reduced professional efficacy.”
Naturally, these symptoms of burnout are
highly detrimental to our professional lives, however, there are steps you can
take to deal with work stress and beat the burnout without compromising your
day-to-day efficacy and productivity.
Track Your Stressors
To begin with, if you
want to manage stress levels then you first need to identify the source of your
stress. Is it the constant unreachable deadlines? The mountains of
passive-aggressive emails? A troublesome colleague? Whatever your specific
stressors, you should keep a journal of your thoughts, feelings, and reaction.
That way, you’ll be able to easily identify flashpoints in your day and address
them as they arise.
Establish Boundaries
Whether you’re
constantly taking on more work than you can handle or you’re simply afraid to
say “no”, establishing concrete boundaries is an important step to reducing
stress. This might be switching off your phone or ignoring emails after you’ve
left the office, or simply delegating tasks that you do not have time to
complete. Drawing a line in the sand will immediately relieve some of that
daily stress and improve your productivity when approaching other tasks.
Take a Break
Disconnecting from
work throughout your working day may seem counterproductive when you’ve got
impending deadlines. However, very often, the opposite is true, and approaching
a task with a clear mind can help you focus and bring renewed energy to your
work. Take regular breaks throughout the day and ensure you’re not thinking
about work-related issues. Additionally, try meditation or yoga to help clear
your mind and reset your energy levels.
Talk to Someone
If your stress levels
are rising and you cannot manage your workload effectively, talking to someone
can help. Whether it’s close colleague who can help you work through your
triggers, or a supervisor/manager who may be able to reassess your
responsibilities and take a little weight off your shoulders, a quick (or long)
chat can make all the difference to your daily stress levels.
Get Some Help
This may seem obvious, but for managers and supervisors, sometimes the situation arises where you know your team will not be able to take on a specific job or project. Continuing with your existing staff not only puts undue pressure on your team, but you as well. In these instances, outsourcing tasks, jobs, or hiring new staff can make a real difference to everyone’s stress levels and give your team a real motivational boost. HR companies such as this can help you with outsourcing and recruitment, giving you and your team the opportunity to take a breath.
As part of a holistic
stress management program, each of these elements can make a real difference to
your day-to-day. However, if you continue to struggle with stress and you are
afraid of burning out in your job, then speaking to a doctor may also be an
option.
Finally, don’t be
afraid to fail once in a while, as this can also help you realize that there’s very little worth
stressing about in the first place—while also helping you move forward with
renewed confidence and experience.
