- By Iram Hussain
- Thu, 10 Oct 2024 05:24 PM (IST)
- Source:JND
Workplace stress has become a pressing issue in today’s demanding corporate environment. Many employees experience anxiety, particularly as the weekend ends. Research indicates that over 45% of workers feel anxious on Sunday evenings while more than 65% report feeling overwhelmed by their workloads (American Psychological Association, 2021). Identifying stress triggers and implementing coping strategies is essential for promoting mental health and well-being in the workplace.
In a conversation with Jagran English, Dr Poornima Singaravelu, Clinical Psychologist, HCL Healthcare listed tips to spot the stress triggers and ways to manage them effectively.
Spotting The Stress Triggers
Recognizing specific triggers is crucial for effectively managing workplace stress. Many stressors stem from high expectations placed on employees.
High Workload and Strict Deadlines
A heavy workload can lead to chronic stress as employees often juggle multiple tasks, fostering feelings of inadequacy and anxiety. A study in the Indian Journal of Occupational and Environmental Medicine found a significant link between excessive workloads and increased stress levels among Indian professionals.
Imbalanced Work-Life Integration
The blurring of boundaries between work and personal life can exacerbate stress. Jobs that demand constant availability can lead to burnout, making it difficult for employees to find time for relaxation.
Impact of Management and Work Environment
An unsupportive work environment can significantly heighten stress levels. Poor communication and lack of recognition contribute to anxiety. Research indicates a strong correlation between inadequate managerial support and increased stress among Indian employees.
Role Ambiguity and Job Insecurity
Role ambiguity can cause confusion and elevate stress levels among employees. Unclear job expectations lead to uncertainty about responsibilities, resulting in anxiety and reduced performance.
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Ways to manage stress at your workplace (Image Credits: Canva)
Effective Ways To Manage Stress At Workplace
Practice Mindfulness and Relaxation Techniques
Mindfulness practices such as yoga and meditation can significantly reduce stress. Incorporating breathing exercises like deep belly breathing which includes inhaling through the nose holding for a few seconds and exhaling slowly can calm the nervous system.
Organise and Delegate Task
Organising tasks by priority and sharing responsibilities can help manage workloads effectively. Good time management is linked to lower stress levels. The Eisenhower Matrix is a useful tool that categorises tasks into four quadrants based on urgency and importance, helping individuals focus on what truly matters and decide what can be delegated.
Set Boundaries and Maintain Work-Life Balance
Establishing clear boundaries between work and personal life is crucial for preventing burnout. Employees who set these boundaries often report higher job satisfaction and lower stress levels. Tips include setting specific "office hours," turning off work notifications after hours and scheduling regular breaks to ensure personal time is respected.
Learn to Say NO
Recognising personal limits is essential for mental well-being. Employees should evaluate their responsibilities and confidently decline additional tasks when feeling overwhelmed.
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