How to Handle Work-Related Stress | Mrinal Choudhury

“Those reports need to be on my table in one hour”
“I need this by EOD anyhow”

We start feeling a big load of weight on our heads weighing us down. We suddenly feel our lives are not in control. We just want the clock to race to 7 pm so that you can just bang close the laptop and go home.

A survey by the All India Management Association found that 53% of Indian employees feel stressed due to long working hours and heavy workloads.

Let’s be honest. The real numbers are much more than that.

We all have been there at least once in a lifetime. I won’t believe if there is anyone who says that they never faced any work pressure.

Well! Stress cannot be removed from our work but it can be managed well.

Are You Really Stressed, or Pressured?

In today’s fast-paced work environment, it’s easy to blur the lines between feeling pressured and being truly stressed. But understanding the difference can be crucial to managing your well-being.

According to the World Health Organization (WHO), “Work-related stress is the response people may have when presented with work demands and pressures that are not matched to their knowledge and abilities and which challenge their ability to cope.”

This means that stress often arises when we feel overwhelmed by tasks that we perceive as beyond our capacity.

Interestingly, actor Shah Rukh Khan once asked Amazon founder Jeff Bezos, “Why do we get stressed? Is it due to overwork?” Bezos replied, “Stress does not come from hard work or overwork.

Rather, stress primarily comes from not taking action over something that you can have some control over.” This insight highlights that stress often stems from our inaction and feelings of helplessness rather than the amount of work we do.

These Things Mean You Are Stressed

Recognizing the signs of stress is the first step to managing it effectively. Common indicators include:

Physical Symptoms: Headaches, muscle tension, fatigue, and sleep disturbances.
Emotional Symptoms: Irritability, anxiety, depression, and a sense of being overwhelmed.
Behavioural Symptoms: Procrastination, increased use of alcohol or drugs, and changes in appetite.

Negative Coping Mechanisms

When stressed, people often resort to unhealthy coping mechanisms, which can exacerbate the problem.

Substance Abuse: Turning to alcohol or drugs to numb stress may provide temporary relief but can lead to long-term health issues and dependency.
Smoking: Nicotine may seem to offer a quick stress fix, but it ultimately increases anxiety and tension.

These methods might seem to provide short-term relief, but they often create more significant problems in the long run. Instead, consider healthier and more sustainable ways to manage stress.

Proven Ways to Handle Work Stress

Fortunately, there are numerous effective strategies to handle work-related stress. Here are some proven methods:

Physical Activities

Engaging in regular physical activity is one of the best ways to combat stress.

Exercise: Activities like running, yoga, and strength training can release endorphins, which are natural mood lifters.
Outdoor Activities: Spending time in nature, such as hiking or biking, can provide a calming effect and a break from work-related stress.

Hobbies and Relaxation

Finding time for hobbies and relaxation is crucial for mental health.

Pursue Hobbies: Engaging in activities you enjoy, such as painting, reading, or playing a musical instrument, can help take your mind off work.
Relaxation Techniques: Practices like meditation, deep breathing exercises, and progressive muscle relaxation can reduce stress levels.

Meet New People

Building a supportive social network can provide emotional support and a sense of belonging.

Socialize: Make an effort to meet new people, whether through networking events, social clubs, or volunteer work. Engaging with others can provide a much-needed distraction and support system.

Perspective Shift and Mindfulness

Changing your perspective on work and incorporating mindfulness can significantly reduce stress.

Mindfulness Practices: Mindfulness involves staying present and fully engaging with the current moment. Techniques such as meditation and mindful breathing can help you manage stress by focusing on the here and now.
Perspective Shift: Instead of viewing your tasks as burdens, try to see them as opportunities for growth and learning. This shift in mindset can reduce feelings of stress and increase job satisfaction.

Goal Management

Setting realistic and manageable goals can help you stay focused and reduce stress.

Break Down Goals: Large tasks can be overwhelming. Break them into smaller, manageable parts and tackle them one at a time.
Prioritize Tasks: Use tools like the Eisenhower Matrix to prioritize tasks based on their urgency and importance. This helps ensure that you’re focusing on what truly matters.

Life Outside Work

Maintaining a healthy work-life balance is essential for managing stress.

Engage in Non-Work Activities: Dedicate time to activities and relationships outside of work. This can include spending time with family, pursuing hobbies, or simply relaxing.
Set Boundaries: Establish clear boundaries between work and personal life. Avoid checking work emails or taking work calls outside of office hours whenever possible.

Take micro-breaks

Taking short breaks throughout the day can help you stay focused and reduce stress.

Every hour or so, take a 5-minute break to stretch, walk around, or simply breathe deeply. These small breaks can help rejuvenate your mind and body.

Shape Your Environment for Optimal Recovery

Creating a conducive environment can enhance your ability to recover from work stress.

Organize Your Workspace: A clutter-free workspace can help reduce feelings of stress and increase productivity.
Create a Relaxing Home Environment: Ensure your home environment promotes relaxation and comfort. This might include having a designated relaxation area, using calming colors, or incorporating elements of nature.

Digital Detox

Reducing screen time, especially outside of work hours, can help you unwind and de-stress.

Set Screen Time Limits: Establish specific times when you disconnect from digital devices, especially before bedtime.
Engage in Offline Activities: Spend time engaging in activities that don’t involve screens, such as reading a book, taking a walk, or engaging in a hobby.

Conclusion

Managing work-related stress is essential for maintaining overall well-being and productivity. Remember, it’s important to recognize when you’re feeling stressed and take proactive steps to address it. As Jeff Bezos wisely pointed out, stress often comes from ignoring things that shouldn’t be ignored. So, take control, prioritize your well-being, and make the necessary changes to lead a healthier, happier life.