Stress is a normal occurrence. However, with increasing demands of work and home life, stress on the job is a problem, causing physical, mental, and financial consequences for employers as well as employees. Studies show that stressful working conditions are associated with increased absenteeism, tardiness, and intentions by workers to quit their jobs, all of which have a negative effect on a company’s success.
It is true that times are hard – the economy is biting hard. Expectations from family, friends, relatives, the community, the boss, your employer…are high! Not surprising then that you may find it harder than ever to cope with challenges on your job. The stress we take with us when we go to work and the stress that awaits us on the job are both on the rise – and everyone (employers, managers and workers) feels the added pressure. Although some stress is a normal part of life, excessive stress interferes with your productivity and reduces your physical and emotional health. It is therefore important to find ways to keep it under control. Fortunately, there is a lot that you can do to manage and reduce stress at work.
Are there any warning signs of excessive stress at work?
When people feel overwhelmed, they lose confidence and become irritable or withdrawn. This makes them less productive and less effective, and their work becomes less rewarding. Should the warning signs of work stress go unattended, it can lead to bigger problems. Besides interfering with one’s job performance and satisfaction, chronic or intense stress can also lead to physical and emotional health problems.
Here are some common signs and symptoms of excessive job and workplace stress:
•Feeling anxious, irritable, or depressed
•Apathy or loss of interest in work.
•Problems sleeping
•Chronic fatigue
•Trouble concentrating
•Muscle tension or headaches
•Stomach problems
•Social withdrawal
•Loss of sex drive
•Using alcohol or drugs to cope
What causes excessive workplace stress?
•Some of the common causes include fear of layoffs or lack of job security
•Increased demands for overtime coupled with long working hours
•Pressure to meet rising expectations but with no increase in job satisfaction
•Pressure to work at optimum levels (all the time!)
•Poor working conditions
•Relationships with colleagues
•Difficult journeys to and from work
•The way the company is managed
•Mismatch between the requirements of the job and your own capabilities and needs
•Inflexible working hours
•Too much or too little responsibility
Can stress in the work place be managed?
Most of us have to face stress in the workplace for one reason or another and coping with it is vital to long-term career success. Of course, some careers are more stressful than others; some companies and manager might provide you with more stress than you would otherwise like.
Having some stress can be helpful because it can provide motivation that allows you to work with a bit of a sense of urgency and purpose. However, when stress in the workplace reaches a high level and carries over to your personal life in a negative way, this is a sign that you need to do something to properly manage it so that it does not spiral out of control. You should keep in mind that stress management in the workplace is critical to your long-term career and health. When stress management is simply not achievable through change, consider consulting a doctor for a medical opinion in case you are suffering from more than just stress.
Is there a way you can help yourself?
It is not possible to escape pressure at work altogether, so you need to learn how to manage stress effectively. There are a number of ways you can reduce the negative impact of stress. Most of these involve taking a good look at how you function at work.
One of the most important factors in reducing stress levels is managing your time more effectively. First, make sure you don't take on more work than you can handle. Prioritise your tasks and delegate where you can. Try to take regular breaks at work and finish one task before you begin another.
Make sure your work environment is comfortable. If it isn't, ask for help from your organisation's health and safety officer. If possible, avoid working long hours - sometimes projects need extra time; but working long hours over many weeks or months does not generally lead to more or better results at work. Stress can be caused by something that seems trivial or petty, such as loud or continuous noise, nosy or noisy co-workers, demanding bosses and complaining customers. If external stressors are causing problems for you, the worst thing you can do is ignore them. Identify and examine external stressors for possible solutions. Not all of them will be resolved, but any positive change will result in a happier, healthier you
Take a look at your relationships with your colleagues; do you treat each other with respect and consideration?
Find out if your organisation offers flexible working hours. It is in everyone's interest to keep the workplace as stress-free as possible, and generally, organisations want to keep their employees happy and healthy. If companies have good work-life policies, employees are likely to be healthier and happier and so less likely to take time off work. You may not be able to cut back on hours at work, but you can work to live and not live to work. Learn to keep work in focus during work hours and life in focus after hours
If you are suffering from work-related stress, it's important to talk directly to your manager about it. Your manager has a duty to take reasonable steps to try to resolve the problem. Explain how you are feeling and discuss your workload. If you find difficulty talking about your concerns, it may help to make notes during your discussion. Look out for internal stressors, which are not workplace problems but perceptions. These include feelings of dissatisfaction, irritability, inability, and the feeling that your efforts are not properly rewarded or recognized. One helpful way to reduce internal stress is to remember what you liked about your job when you started it.
Consider what has changed as well as what needs to change for you to be satisfied in your position again. It's worth asking if your organisation has any policies on harassment, bullying, racism or tribalism. What does your company consider acceptable? Find out how to challenge these policies from your human resources department and make sure you know what support there is for you if you decide to do this.
Lastly, ask yourself why you are working? Most workplace stress starts when we lose sight of the necessity of our work, the purpose of our job, and/or our goals. You can reduce much of your stress and regain your perspective by redefining why you are working.
Are there things you can do outside of work to help reduce your stress levels?
•Get enough exercise - this is known to reduce stress and can help you feel better. 30 minutes of exercise each day is acceptable. Choose an activity you enjoy - a brisk walk is ideal.
•Learn relaxation techniques - this can help you sleep better and relieve stress-related physical pains such as stomach pains and headaches.
•Talk about your stress with a friend or member of the family - this is a good way to get your worries off your chest. It can give you a fresh perspective and help to make stressful situations more manageable.
•Don't drink too much alcohol or caffeine or smoke. These stimulants only serve to further increase your stress levels.
•Eat regular meals and a healthy, balanced diet with plenty of fruit and vegetables.
•At the end of each day, reflect on what you have achieved as opposed to worrying about future work. Remember to take each day as it comes.
•Just as you plan your work, plan your time away from work. Learn to leave work behind you and focus on your plans for the evening.
•Relaxation away from work means less stress… and a better day tomorrow!
What can the employers do to help reduce stress levels in the work place?
Employers, managers, supervisors, and business owners have many reasons to consider the stress level of their workers, including:
•Financial
Stressed employees tend to take more sick days and file more disability claims than do contented employees. Disgruntled employees will often quit after extensive investment has been made in their training, and another person has to be trained in their place. Job stress can result in decreased productivity. Stressed workers are likely to make errors which can result in faulty products that cannot be sold or failed after sale and worse still lead to lawsuits.
•Emotional
Stressed workers may become depressed or angry and turn to alcohol and/or drug use as self-medication for distress, which in turn creates even more problems.
•Safety
People who are overly stressed are less attentive and can accidentally damage equipment or injure themselves and/or others. In the extreme, stress can lead to violence, and management or co-workers can be hurt or killed! Ever heard of the term “going postal”? It is part of the language used in expressing a murderous rampage as a result of job dissatisfaction.
Employers should assess the workplace for the risk of stress. They should look for pressures at work which could cause high and long lasting levels of stress, and identify employees who may be harmed by these pressures. They should then determine what can be done to prevent the pressures from becoming negative stressors.
Here are some ways in which employers can address stress:
DO
•Treat all employees in a fair and respectful manner.
•Take stress seriously and be understanding to staff that are under too much pressure
•Be aware of the signs and symptoms that a person may be having trouble coping with stress
•Involve employees in decision-making and allow for their input directly or through committees
•Encourage managers to have an understanding attitude and to be proactive in looking out for signs of stress among their staff
•Provide workplace health and wellness programs that target the true source of the stress. Conduct a survey of the employees and ask them for help in identifying the actual cause
•Make sure the staff has the training, skills and resources they need
•Design jobs to allow for a balanced workload and allow employees to have control over the tasks they do as much as possible
•Keep job demands reasonable by providing manageable deadlines and hours of work. Give clear duties as well as work that is interesting and varied
•Provide access to Employee Assistance Programs and Stress management trainings for those who wish to attend
DO NOT
•Do not tolerate bullying or harassment in any form
•Do not ignore signs that employees are under pressure or feeling stressed
•Do not forget that elements of the workplace itself can be a cause of stress. Stress management training and counseling services can be helpful to individuals, but do not forget to look for the root causes of the stress and to address them as quickly as possible.
It should however be noted that even the most conscientious efforts to improve working conditions are unlikely to eliminate stress completely for all workers. It is for this reason therefore that a combination of organizational change and stress management is often the most useful approaches for preventing stress at work.
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Dr. Pamela Mandela