Dealing with stress in the workplace
Dealing with stress in the workplace
Dealing with stress at work is one of the biggest challenges for employees. Constant accessibility, an excessive workload and deadline pressure are among the stress factors and cause us to be stressed more often. Stress is the physical and mental tension that can be triggered by various factors. It is a reaction of the body to both negative and positive stresses or challenges. While positive stress - so-called eustress - can help improve our performance and overcome challenges, negative stress can have long-term effects on health and well-being. Therefore, it is important to learn the right way to deal with stress at work in order to minimise stress factors and thus reduce stress levels. In this blog article, you will learn which possible stress factors in your daily work life raise your stress level, which 10 tips can help you to cope with stress and when it is recommended to consult a doctor if your mental stress level is too high.
Overwork, Overload & Overtime - Recognising Stress Factors
Negative long-term stress is not only reflected in concentration and productivity, but is not infrequently a trigger for mental or physical health problems. In order to survive stressful working days and learn the right way to deal with stress at work, it is first necessary to be able to identify responsible stress factors.
- Too high a workload: Too high a workload can mean that all the tasks that need to be done cannot be completed within the planned working hours and consequently overtime has to be worked. Often the person concerned feels overwhelmed.
- Unstructured way of working: Those who are disorganised, do not set priorities, do not develop a fixed workflow and multitask tend to have deficits in productivity and are more stressed.
- Distractions: Disruptions and distractions interrupt the flow of work, affect concentration and productivity, and contribute to a stressful workday.
- Poor working conditions: Irregular working hours, poor equipment or excessive noise in the work environment can contribute to a stressful workday.
- Deadline pressure & time pressure: Many to-dos with tight deadlines lead to excessive demands and are among the most common stress factors.
- Constant availability: If you don't have time to switch off in your working day in order to devote all your concentration to your work and are not available for colleagues and superiors, you can often notice an increased stress level.
- Job dissatisfaction: Do you lack self-determination, do you not receive feedback, recognition or praise for your work? A lack of career prospects or unfair pay can also trigger stress.
- Job insecurity: Fear of potentially losing your job can be stressful and affect your day-to-day work as well as your personal life.
- Monotonous tasks: Monotony and a too small workload lead to underload, which can also be stressful.
- Information overload: The constant availability and arrival of emails and notifications can interrupt the workflow and have a stressful effect.
- Performance pressure: If a supervisor exerts too much performance pressure or time pressure on his employees, they are more likely to be stressed.
- Tension: A tense work atmosphere or a difficult relationship with your supervisor or other managers is often a trigger for high stress levels.
- Ambiguity: Ambiguous performance expectations and work instructions lead to uncertainty and have a direct impact on your productivity and stress levels.
- Insecurities: Doubts about your own abilities put you under pressure in your daily work, make for stressful workdays and may also have an impact on your private life.
Which stress factors ultimately trigger stress varies from person to person. Depending on the individual personality, feelings and stress resistance, one stressor or several stressors in combination can drive up your stress level.
Fatigue, exhaustion & mental illness - why dealing with stress at work is so important.
In order to find the right way to deal with stress at work, it is first necessary to recognise that one is stressed and which stressors are the trigger for this. Physical illness, irritability and problems with concentration - basically, stress can manifest itself in very different ways and trigger both physical and mental illness:
- More common physical illnesses due to a weakened immune system such as headaches and backaches, stomach and intestinal complaints, heart and circulatory problems.
- Psychological problems such as blockages, tinnitus, depression, burn-out
- Fluctuations in emotions
- Inattention, concentration problems & memory lapses
- Lack of motivation and dissatisfaction
- Difficulties in coping with problems
- Permanent exhaustion & fatigue
- Inner restlessness expressed through teeth grinding, finger drumming, foot rocking, etc.
- Negative feelings such as fear, anger, insecurity or irritability
- Sleep disturbances
Permanent tension is unhealthy. In order to prevent physical and mental illnesses, it is therefore essential to master how to deal with stress at work.
Coping with stress: 10 tips for dealing with stress at work.
Too high a stress level is not only unpleasant and stressful for the person concerned, but can also have serious consequences such as physical and mental illness. Therefore, the right way to deal with stress in the workplace is of great importance. With appropriate tips for coping with stress, such as good time management against time pressure, restrictions on accessibility and avoidance of distractions, stress factors triggered by overwork, excessive demands, under-demand, time pressure or other stressors can be specifically avoided. We therefore recommend the following measures for dealing with stress in the workplace:
1. effective communication with supervisor & colleagues to reduce stress levels.
Effective communication is a crucial factor in dealing with stress at work. Lack of communication can lead to misunderstandings and conflicts and can cause continuous stress. Effective communication with colleagues, supervisors and clients ensures that everyone shares the same goals. At the same time, open and honest communication can help reduce feelings of isolation, improve morale and create a supportive work environment. Your workload is too high, you feel overwhelmed or underchallenged and you feel stressed because of it? Talk to your supervisor and inform him or her in good time about performance pressure and deadline pressure in order to prevent permanent stress.
2. the right time management: counteracting overtime & overload by setting priorities
An excessive workload combined with time pressure or deadline pressure can lead to overwork. Effective time management allows you to structure your working day, prioritise tasks and avoid procrastination. Take time to go through your tasks and prioritise them according to importance and urgency. Start with the most important tasks and work your way through your list and develop a workflow. By breaking larger tasks into smaller, more manageable pieces, you can better track your progress and keep yourself motivated. Make sure you set yourself realistic deadlines to avoid dissatisfaction due to constant postponements. Are you able to work particularly concentrated at certain times of the day? Take your high-performance phases into account in the design of your working day and avoid overtime with good time management.
3. no distractions: avoid interruptions
An important factor in dealing with stress at work is avoiding distractions. Constant interruptions from emails, phone calls or social media can disrupt concentration and thus increase workload. A feeling of being overwhelmed quickly sets in and triggers stress. By focusing exclusively on the tasks at hand and being able to complete them in a timely and efficient manner, you can avoid stressful situations. For example, set specific times to do this by checking your emails or turning off notifications. Find a quiet place to work and, if necessary, isolate yourself from your colleagues at times.
4. one thing at a time - reduce stress without multitasking
Working on several tasks at the same time or constantly switching back and forth between tasks can lead to excessive demands and permanent stress. Focus on one task at a time and work on it before moving on to the next thing. This also includes your constant availability. Withdraw from the office and be unavailable for a certain period of time. By focusing on one task, you can increase your productivity and get your work done faster. Glancing at your email box or mobile phone will also quickly take you out of flow, interrupting your concentration and reducing your productivity.
5. Minimise stressors: Take the pressure off yourself
Do you have high expectations of yourself and are emotionally very involved in your work? Refraining from perfectionism can reduce your workload enormously. It is also a good idea to change your perspective from time to time. Things that worry and stress you may not be as important as you feel. Praise yourself for things you have done well and reflect on what your personal stressors are. Try to avoid them. With more mindfulness, you can quickly recognise tension and counteract it in time.
6. tidying up the workplace for a stress-free working environment
In a working environment in which you feel comfortable, it is easier to concentrate and creates the best conditions for a more productive and stress-free working day. Decorate your workspace with personal items such as pictures or plants and make yourself comfortable. However, be careful not to create too many distractions. Too much clutter and mess on your desk can have the opposite effect and inhibit your productivity, thus promoting stress in your working day.
7. conversations, coffee & a walk - take breaks
In order to maintain your concentration, energy and consequently your productivity, it is important to take regular breaks in your working day. Use this time to relax and recharge your battery. Have a cup of tea or a coffee, catch up with your colleagues, take a short walk and calm your mind. To achieve the desired effect, it is recommended to take a short break every 90 minutes.
8. exercise, nutrition & sleep - a healthy lifestyle against exhaustion, fatigue & co.
A healthy lifestyle is the be-all and end-all. In addition to sufficient exercise and a balanced diet, this also includes a good night's sleep. Physical exercise is one of the best ways to reduce stress, increase energy and concentration and improve your mood. It is not absolutely necessary to practise a particular sport or go to the gym. A walk now and then or simple gymnastic exercises at home are already sufficient.
Regularly eating healthy foods such as fruits, vegetables, whole grains, proteins and healthy fats will keep you vital and fit. On the other hand, avoid processed and sugary foods, as these can lead to fatigue, exhaustion and mood swings. Last but not least, make sure you stay hydrated and drink enough water for your body size.
Also, look at your sleeping habits. A good night's sleep is the best way to withstand workloads and start the working day feeling rested and refreshed.
9 Work-life balance - Ensure balance
To properly manage stress at work, it is essential to draw a clear line between your job and your private life and not to take work home with you. Make time for hobbies, friends and family in your free time, at weekends and on your holidays, and make sure you have enough time to socialise and unwind from the daily work routine.
10. know your limits and say no sometimes.
To avoid being overwhelmed and consequently stressed, it is necessary to show your limits and say "no" from time to time when you notice that your workload is very high and you are reaching your capacities. It is okay to practice mindfulness and focus on your well-being, and every now and then to let your supervisor or colleague know that you are already at full capacity. As a supervisor, it is a good idea to delegate tasks. As an employee, you can talk to your supervisor if necessary or directly ask your colleagues to take over a task for you.
Seek professional help for permanent stress - Don't wait until you collapse if you are stressed at work.
Constant irritability, exhaustion, fatigue and insecurity are symptoms that should be taken seriously. If you feel that this is permanently affecting your well-being, health and performance, you should seek professional help in time. Consulting a doctor, therapist or coach can help you develop strategies to manage stress and provide you with tools and resources to improve your health and performance. For example, attend our stress management seminar and learn about good stress management methods.
Stress management: The right way to deal with stress at work
If you are stressed too often and overworked on a daily basis due to a high workload, under-demand, pressure to perform or deadlines, etc., this can trigger serious physical or mental illnesses. Too high a stress level can manifest itself in various forms. Physical symptoms such as exhaustion, fatigue or heart and stomach diseases as well as psychological symptoms such as irritability, insecurity and lack of concentration up to depression or burnout are among the most common consequences of stress. To prevent serious illnesses, it is important to reduce stress and learn the right way to deal with stress at work. Among other things, you can reduce permanent stress by balancing your workload, organising your work better and being more mindful.
