Stressed? How can you manage it rather than it managing you? When the pressure is on in the workplace, feeling stressed is completely normal. But it’s not normal to be feeling workplace stress constantly, such as when you’re at home, or on holiday.
Fear not! There are some practical things you can do.
Don’t kid yourself that multi-tasking is achieving more
You’re on a tight deadline but the phone keeps ringing, your family is on your case about an upcoming event, colleagues are firing questions at you and notifications keep popping up about things you haven’t got round to yet.
Keeping all the plates spinning is difficult enough on a normal day – how can you ditch the interruptions when your deadline really is crucial?
- Schedule out some time in your diary and pop your headphones on at your desk. Better still, book a meeting room and lock yourself inside it.
- Inform your colleagues and ask them not to interrupt you for a couple of hours.
- Close your email, put your phone on silent and turn off notifications – even if you don’t read your messages and emails, the beeping is bound to distract you.
- If it’s practical, take yourself away from your workplace altogether. A quiet café, a co-working space, or even working from home can help you be more productive without interruptions.
Make the most of peak energy
- Do you know which time of day you work best? Prioritise your time to get your mountain of work done when you’re likely to be most productive.
- Tackle at least one of your challenging jobs first thing, and the satisfaction of achievement will stand you in good stead to ride out the rest of the day productively.
- Concentrating for a full eight hours may not be realistic every day. Take breaks, and if possible get some fresh air. A quick stroll around the block in the sunshine may just provide the refreshing perspective you need to successfully dive into the next job that needs to be ticked off.
Bring a healthy lunch
- Deep down we all know it! A healthy meal during your work day is kind of important.
- Coffee, pastries from the morning meeting and the chocolate bar you found at the bottom of your bag will play havoc with your blood sugar, and you’ll ultimately feel sluggish. Help control stress levels by eating healthily.
Break it down – take small bites
- Do you have a mind-numbingly long list to work through, a particularly pressure-filled meeting to attend or a big project to deliver?
- Sometimes, the only way to approach these stressful situations is to break it down into simple, bite-size steps that you can tick off as you go along.
- Set realistic goals. There’s nothing as stressful as frantically trying to meet a target that is completely unachievable.
- Define and identify the most important and critical steps, and list them. Then, do them, one by one. It’s amazing how ticking the list off systematically can reduce stress levels.
- Take a moment to consider your role in the bigger picture. Are you taking on tasks that could be delegated? Is your colleague quite capable of performing tasks that you’re currently withholding for fear of not reaching perfection? Making a list of jobs that can be slid to another desk might just bring stress levels down to a more manageable level.
Don’t carry other people’s stress
- Being in a management or supervisory position often means taking on other people’s problems. But what if that mountain gets to the point of burying you in a pile of stress? It’s time to do something about it.
- Seek help from a superior, an equal in another department or someone in human resources. A problem shared is a problem halved, and a problem delegated is good stress management.
- If the stress is coming from a team project of which you’re carrying the lions’ share, then call a team meeting and reiterate your shared goals. Prioritise each person’s task and move forward as a group.
Identify your stress triggers, and find perspective
If you’re finding that stress is a constant companion at work, rather than an intermittent situation tied clearly to deadlines, then you may need to look closely at what is causing it. Finding perspective may be the answer to preventing workplace stress from devouring your life on the outside.
- Talk to colleagues or superiors to identify the root cause of the stress. Just talking through your problem may be of help.
- Are you so entrenched in your work that you can’t see the light of day anymore? Gain perspective by considering the end goal of what you’re trying to achieve, and whether it’s worth the mental anguish you’re spending on it.
- When you take a break, do it properly. Switch off your devices, leave your emails for tomorrow and allow yourself crucial time out. It may be as simple as going to the gym at lunchtime or after work, and leaving your phone far away in your bag or locker.
- Sometimes, workplace stress can’t be helped but there has to be an end point. Book a holiday or a short break just after a deadline, and give yourself a breather to recuperate.
- Know when to seek help. If you can’t shake the stress, consider talking to a professional to talk through what is causing it and to learn some coping mechanisms. Some workplaces offer counselling services and there’s no shame, or harm, in using these.
When it’s bigger than work, but impacts on work
Workplace stress may not stem from the work itself, but from an event that impacts your team, or society as a whole. This may be a shocking or tragic event, a seriously ill colleague or the announcement of a looming restructure.
- Internalising this information without talking about it could lead to a great deal of internal stress. So how should you cope?
- Talk to another colleague or friend about it. Sharing the load, and accepting that you are both feeling stress about the situation, may help.
- Ask your boss to organise a meeting in a casual setting to acknowledge the event. Knowing there is support around may help everyone to cope a little bit better.
- Do something proactive and positive. Organise a catered morning tea to allow casual discussion about an event that impacted everyone, prepare a support package for the colleague who is ill, or schedule an off-site lunch.