A stressful work environment can contribute to problems such as headache, stomachache, sleep disturbances, short temper, and difficulty concentrating. Chronic stress can result in anxiety, insomnia, high blood pressure, and a weakened immune system.
Work-related stress can get the best of us all. Emails, Slack messages, phones ringing off the hook, your co-worker dropping by for an impromptu meeting — it’s enough to make anyone frazzled.
Feeling some tension is normal, especially if you’re facing a looming deadline or challenging assignment. But when work stress becomes chronic, it can end up affecting both your physical and emotional well-being.
Experiencing work strain is unavoidable — even if you love what you do — but there are steps you can take to keep job stress to a minimum.
This might sound overly simple, but it’s easy to underestimate how much stress effects you. Take note if you find yourself emotionally exhausted and pessimistic by the end of the day.
Long-term exposure to unmanaged stress can take a toll on your body and mental health, and recent research suggests a potential link between work-related burnout and depression and anxiety.
Signs of stress
Here’s a look at some of the subtler signs of stress:
- low energy or fatigue
- headaches
- insomnia
- changes in appetite
- digestive issues
- rapid heart rate
- sweating
- low self-esteem
- loss of sex drive
- frequent illnesses
Identifying and recording stressful situations can help you understand what’s bothering you. Some of these can be subtle sources of tension, such as an uncomfortable workspace or a long commute.
Keep a journal for 1 week to track your stress triggers and your reactions to them. Make sure to include the people, places, and events that gave you a physical, mental, or emotional response.
As you write, ask yourself:
- How did this make me feel? (Afraid, angry, hurt?)
- What was my reaction? (Did I visit the vending machine afterward or go for a walk?)
- What are some ways of resolving it? (How can I find solutions to this stressor?)
Taking even a few minutes of personal time during a busy day can help prevent burnout.
Listening to an interesting podcast in between meetings or watching a funny Youtube video can give you relaxing pauses throughout the day.
It’s also important to take breaks from thinking about your job by not checking work-related emails on your time off or disconnecting from your phone in the evenings.
Sometimes, feeling overwhelmed by work comes down to how organized you are. Try setting up a priority list at the beginning of your work week by preparing tasks and ranking them according to importance.
You can also beat procrastination by setting aside specific time blocks for deep concentration work.
Thalenth 