How Do You Cope With Work Related Stress?

Stress is a very broad term and heavily used especially when it comes to talking about work. But what is stress and how can you recognise it and most importantly, how can you get rid of it quickly?

The most common symptoms of stress include:
*depression
*exhaustion
*frequent headaches and aches in the neck and shoulders
*aggression
*paranoia
*apathy
*increased absenteeism
*restless sleep or insomnia
*increased alcohol intake after work.

Sound familiar?

Naturally, these could also be symptoms for other things but if you feel these things whilst you're in the office or when you think about the office, here are some tips that will help you manage your stress and get rid of it.

1. Change The Situation
Identify what it is that causes you the most stress and do something quickly to avoid it.
If it's another employee, avoid spending anytime with them or near them if you can. Limit how much you have to deal with them. Change your daily habits in work and perhaps go out at lunch time to have a break from the office.

2. Change Your Attitude and Approach
If you are stressed, whatever you are doing now is NOT WORKING so something has to change. If your issue is with your lack of assertiveness, practice standing up for yourself every day and try saying 'No' sometimes. You can always be polite but firm. Find a colleague who is good at doing this and mimic the way they do it. Don't worry that people will be offended - if you think you are being reasonable, then go ahead. If you tend to get upset at situations in the office, stop. Find a way to react differently and don't allow yourself to keep feeling bad. This sounds impossible but it can be done if you develop a zero tolerance rule on yourself about feeling upset.

3. Write a Journal
It only has to be short but everytime something happens that make you feel stressed, note it down. After a week, you should be able to see a pattern and spot what your stress triggers are. Now you know what you need to work on and what you can cut out of your life by avoiding. If you find the office gossips bring you down, make an excuse to leave the room when they start.

4. Start Regular Exercise
Many clients I work with always reach the same conclusion after they start running regularly. They all reckon it's natures anti-depressant. Going for a regular jog or run will not only make you fitter and healthier but it's an excellent way to forget office stress and focus on positive thoughts. You're not only looking after yourself but you are adopting a great new habit that will help you bansih stress. Try a short jog and build up from there rather than just say 'Oh I can't run' and then shutting the door to it.

5. Eat Better and Sleep Better
When you are stressed, you tend to let your healthy diet slip and eat foods that ironically enough make you feel even more stressed. Whether you forget to eat or you binge on coffees and fast food, you're making it impossible for your body to function well and wind down sufficiently in the evening to help you get a decent nights sleep. Stop. Here are some tips on how to to eat better to help you sleep better.

6. Book a Trip Away
Having something in the diary in a couple of months time to look forward to can really help you get through dark days. Don't wish your life away but filling your diary with great things to look forward to is such a boost and when you get back from the holiday, book another weekend away or a trip. It's a very healthy cycle to get into.

7. Corporate Health and Wellbeing Programmes
Find out what your company offers in this area. Some companies offer great staff benefits that could include discounted massage treatments, yoga classes, Gym membership discounts, Fit Days. Its worth checking with your HR department.
I think that the role of the company is to help employess to rid themselves of work related stress. Its fine to expect employees to deliver 100% all the time but if you're going to pile on the pressure, you are obliged to help staff get rid of it where you can.

8. Is This The Job For You?
Sometimes, no smount of stress busting can help because perhaps you are not in the right type of position for your personality type. Its a hard admission to make but one that will make you so much happier once you have made it. Again, writing a journal should throw up some home truths for you to think about.

Good Luck.


Photograph by rick (Flickr)