handle stress in workplace

Stress in Workplace – How to Manage

All jobs are demanding. From restaurant work to teaching, to busy corporate jobs; we all suffer from stress at the workplace. Our lives at home are already demanding, and include family obligations, bills, and student loans. It always seems to be one thing after another adding to our stress. Add work stress to everything else, and sometimes it feels like you just can’t manage. This article will give you some tips to help manage your stress at your job to help you get back a little peace of mind. 

Why is there so much stress in the workplace?

Stress at the workplace comes from a variety of factors. Some of these include:

  • Heavy workloads 
  • Problems with boss
  • Interpersonal problems
  • Low wages
  • Feeling unappreciated
  • Feeling stuck or without room for growth
  • Unreasonable expectations

This is just a small sample of problems that can cause stress at work. 

If work stress is so common, why should I worry about it?

deal with stress at workplace

Stress not only causes mental distress but can lead to a number of serious consequences as well. Work stress is particularly challenging because it often sticks with you long after you leave work for the day. Instead of valuable time spent with your family or friends, you’re worried about work. Instead of a good night’s sleep, you wake up during the night thinking about work. 

Chronic work stress can cause the following symptoms: 

  • Headaches
  • Insomnia
  • Trouble concentrating
  • High blood pressure, and if left unchecked heart disease
  • Weakened immune system
  • Anxiety and depression
  • Substance abuse

Work stress is not only a nuisance; it poses serious health risks if left unchecked. 

Know what is stressing you out

You know that you are stressed at work, but what is actually causing it? To find the source of your work stress, write down the times during the day when you’re feeling pressured the most. Also, keep track of how you reacted in each situation. This stress journal can be used as a blueprint in determining how to deal with it. 

How to deal with stress in the workplace

The key to dealing with workplace stress is finding positive ways of responding to it. Many times our first impulses aren’t the correct ways to deal. It might feel better to ignore a situation or head off to happy hour after work for a few drinks, but by not facing your stressors they will only get worse. 

Some excellent healthy responses include:

  • Exercise
  • Yoga
  • Meditation
  • Breathing techniques
  • Engaging in hobbies
  • Setting aside time for pleasure

Get a good night’s sleep

get a good night sleep and don't burnout

Sleeping well is a game-changer. When you don’t get enough sleep, your interactions and reactions to stress can become more intense. If you have trouble sleeping, you can try cutting out caffeine. You can also try fitting in some time to exercise after work and do a calming activity like reading before bed. 

Make work boundaries 

The age of the internet and online workforce platforms have made it possible to work from anywhere. While sometimes this flexibility is a wonderful perk of technology, often the ability to work from anywhere and in all hours causes quite a bit of stress.

You might feel obligated to work from home in the evenings after work, while you’re recovering from illness, or even answer emails on vacation.

For these reasons and more, it’s important to set work boundaries. Set rules for yourself. Perhaps you won’t answer work-related calls or texts after dinner time, or maybe you won’t read emails over the weekend. There need to be rules to help you separate the stress from work so it doesn’t seep into your home life.

Don’t burnout 

There is an unspoken pressure at many workplaces that if you aren’t working all the time, you’ll be left behind. There is a common feeling that if you aren’t working someone else is, and they’ll be up for that coveted promotion instead of you. 

This sort of thinking is destructive. Your vacations are yours to enjoy and relax. Your sick days are supposed to be yours to get better. Working during these times will cause burnout and can lead to negative stress reactions physically, mentally, and socially. 

These are a few simple steps to help manage stress in the workplace. To learn more, schedule an appointment with a licensed counselor. They have the education and skills needed to lead you through an entire workplace stress management routine. Stress at work is inevitable, but it’s how we deal with the situations that matter. 

How to Benefit From Anger Management

Benefit from anger management

It’s okay to feel angry at times. It would even be abnormal if you didn’t feel anger during certain situations. But how can we manage our anger? Feeling angry all the time, or feeling uncontrollable levels of rage could be a sign of a bigger problem. 

Fortunately, anger management can help you redirect your anger into productive choices. Although it’s possible to take steps to control your anger on your own, a licensed counselor can offer you one-on-one insight and methods that are proven effective. This article is designed to help you get the most out of your anger management therapy.

Do I really need anger management?

There are numerous reasons why anger management therapy might be the right decision for you. You might have noticed on your own that your angry outbursts are a problem, and you want to be proactive before they get worse. 

Perhaps your family, friends, or a loved one has pointed out changes in your mood leading to more aggressive and angry behavior.

In some cases, your anger might have gotten to the point where it causes run-ins with the law or at work, and you’ve been mandated to attend anger management therapy. 

Whatever your case is, anger management can benefit you in any of these situations. Here are some signs that anger management therapy might be right for you:

  • Constant negative thinking
  • Feeling irritable all of the time
  • Constant arguing 
  • Arguments turn physical or into violence
  • Threat making
  • Avoidance because you are afraid of your anger

This is only a small list. Many other factors can necessitate a visit to a therapist for anger management. 

What happens during anger management therapy?

What happens during anger management

Depending on your situation, anger management therapy can be one-on-one with your therapist, your partner, or a member of your family. Sometimes group therapy might be the best choice for you. Your therapist will help you decide what is best for your individual situation. Some people only need a few sessions, while others might participate for months. 

Understanding your triggers

It’s important to figure out what sets your anger off. Your therapist might ask you to keep a notebook of the stressors that are influencing your anger. When anger arises, write down what is happening during that time. Stressors could include: 

  • Marital stress
  • Child rearing issues
  • Financial problems
  • Commuting stress
  • Employment issues

Anything can be a stressor, even an issue that you might not expect. So it’s important to write everything down.

Discuss underlying conditions

It’s possible that some of your anger could be stemming from an underlying or undiagnosed mental condition. Your therapist might screen you for conditions such as anxiety, depression, or addiction issues. 

Learn de-escalation techniques

Once you figure out what triggers your anger, your therapist will help you learn de-escalation techniques to defuse potentially angry outbursts. These can involve various communication techniques, breathing exercises, and more. 

What are the benefits of anger management therapy?

Anger management will give you the tools you need to navigate stressful and even uncomfortable situations without resorting to conflict prone solutions. Benefits include: 

Better overall health

Letting go of your anger not only makes for better personal relationships, but it can improve your blood pressure as well. You might also find yourself benefiting from a better night’s sleep and a reduction in digestive related issues. 

Finding ways to deal with your anger not only improves your physical health, but your mental health too. Anger management has been shown to improve anxiety, depression, and other mental health issues. 

Stronger communicator

You’ll learn strategies to be a better communicator, and this will not only help you to better express your anger, but to communicate better in general. Communication is one of the best ways to create and maintain positive relationships. 

Limit escapism 

Anger management therapy helps you learn to deal with your emotions rather than run from them. It’s easy to try to escape your anger via alcohol, drugs, video games, or any other sort of addictive behavior, but therapy can help you confront emotions head-on. 

Anger is a natural part of life. But when anger begins to take over your life, it’s time to seek help. Anger management therapy is a proven option to give you the tools you need to deal with difficult emotions. Don’t wait to seek help if your anger is making you and your loved ones miserable. 

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