7 Tips For Coping With Emotional Stress At Work

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Almost nobody would work if society did not require it to function. Even if you have a job that you love, sacrifice and dealing with unpleasant assignments and people always come with it. The demand of meeting deadlines, working on difficult assignments, collaborating with people who are different from you, and dealing with the expectations of harsh bosses can cause you to be consistently stressed. While stress in trace amounts helps motivate you, constant stress can cause damage to your mental health, physical health, and life outside of work. Cope means to deal with difficulties effectively. Dealing effectively with emotional stress at work will reduce the impact of stress of your life.

1. Journal

Many people do not have outlets to vent about their stress at work. Co-workers cannot be trusted; supervisors can be spiteful; seeing a counselor can be expensive; and friends and family do not want to hear it. A journal is a safe, healthy outlet to communicate your resentments and frustrations. Writing about your resentments and frustrations can help you identify a pattern, hidden source, or possible solution.

2. Develop Healthy Habits to Cope with Stress

You may be tempted to cope with stress using food, alcohol, cigarettes, social media, or even drugs. Using substances to cope with stress only causes more damage in the long-term. Walking, listening to music, yoga/meditation, coloring in adult coloring books, and taking hot baths are all healthy habits to cope with stress because they provide distraction and pleasure.

3. Create a Healthy Work-Life Balance for Yourself

Working too much is not good for your mental or physical health. Working too little is not good for your finances and mental health. You need to have a healthy work-life balance. You can accomplish this by not checking work emails at home, doing office work during days off, not volunteering for overtime, and requesting a more traditional schedule. There are 168 hours in a week. You should not be spending significantly more hours working than relaxing and engaging in leisure.

4. Take Breaks and Days Off

Do not work on your lunch or other breaks. Use your breaks to refresh your mind and recharge your body. Eat and spend the rest of your time away from work or other stressors. If you have days off, take them. Even if you are not going to a faraway vacation destination, have a personal problem at home, or are really sick, take the time off that you. There is no shame in taking a mental health day. Taking days off for mental health will reduce the risk of burnout and make you more effective in the long run.

5. Control Your Way of Thinking and Responses

The situation is not always the source of distress. Your way of thinking can be the major source of distress. You may get so discouraged about why your co-worker does not like you. A more positive way of looking at that situation is not to take it personal because that is your co-worker’s opinion that stems from his or her own issues. Seeking support from others and looking up positive quotes can change your way of thinking. In addition, respond in ways that do not lead to conflict. Do not attempt to fight battles that you cannot win and control situations that you cannot control.

6. Do Not Overachieve

While overachieving can earn you brownie points in the workplace, do not overachieve to the point that you are doing assignments that are impossible and are sacrificing leisure and family time. If you died tomorrow, your job would easily replace you in a week and that overachievement would be the last thought on their minds.

7. Consider Switching Jobs or Careers if Circumstances are that Bad

If you are not noticing improvement in your well-being after managing stress and your health and/or personal life is suffering as a result, consider switching jobs. Evaluate if the benefits of your job are worth the frustrations. If you are receiving low pay for work, bad benefits for a high price, disrespect, and lack of appreciation, you should consider seeking out better opportunities.

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