If you're one of those rare individuals who loves what they do, has never had to deal with a demanding client or boss, or experience the kind of pressure that only a tight deadline and crushing workload can produce, you can congratulate yourself on being part of a tiny minority for whom "work stress" is a foreign concept. For the rest of us – who are all too familiar with cranky colleagues, crunch-time pressure, performance anxiety and the (occasional) sob session in the loo – workplace stress is a fact of life.
In itself, stress is not all bad. When it's at a manageable level, it can spur us on to achieve our goals, or give us a much-needed jolt of adrenaline to get through a nerve-wracking presentation. "Stress mobilises the body to respond, improving performance," says industrial psychologist Zurayda Shaik. "Yet too much stress, or chronic stress, can lead to major (clinical) depression or other disorders."
Balancing act
If you constantly feel nervous, anxious, angry, sad or irritable at work, and find that it interferes with your ability to get the job done, or other aspects of your life outside of work, these are possible warning signs of a more serious psychological condition that will need professional help from a psychologist or psychiatrist.
We've all heard of this glibly bandied-about concept called "the work-life balance", which seems about as achievable as herding cats. However, there are a few reliable coping strategies that can make a significant dent in your stress levels. They include:
- Create a work routine: Answer email at specific times during the day – once in the morning and once in the afternoon is good. Not everything needs responding to right away just because it shows up on your smart phone.
- Take a break: Every two hours, take a 15-minute break. Get up, walk around and get some fresh air. Stretching at your desk and taking a few slow, deep breaths is also a good way to boost concentration.
- Exercise: Any activity that raises your heart rate is a hugely effective way to lift your mood, increase energy, sharpen focus, and relax both the mind and body. For maximum stress relief, try to get at least 20 minutes of heart-pounding activity on most days.
- Eat healthily: Low blood sugar can make you feel anxious and irritable, while eating too much can make you lethargic. By eating small, frequent meals during the day, you can maintain an even level of blood sugar. For the same reasons, cut out all high-sugar and processed foods.
- Get enough sleep: Not only can stress and worry cause insomnia, but a lack of sleep can leave you vulnerable to even more stress.
- Schedule time with yourself: Spending time on your own, doing something you enjoy (or nothing at all) is a very powerful balancing force. It frees your mind to see problems or stressful situations from a different perspective, and gives you permission to let go and indulge in whatever you fancy, be that eating ice cream in the bathtub, or simply staring into space. Try to set aside at least 20 minutes every day for me-time.
Workplace woes
While these suggestions can certainly help to prevent general work stress from becoming chronic, they are not going to cure a toxic work environment, a bullying boss, or a passive-aggressive colleague. Here are a few of the most common sources of work stress, and what you can do about them:
- Problem: Overworked and overwhelmed. "Closely examine your daily schedule," says Shaik. "Perhaps changing your routine is all you need to find those extra minutes in your day to get everything finished." Prioritise tasks and delegate to others in your office, or even freelancers, if possible. "If you’re still feeling swamped," says Shaik, "you'll need to discuss this with your boss. Communication is the key."
- Problem: A toxic work environment. "Passive-aggressive office politics is always unpleasant, and it can be difficult not to become affected by the prevailing attitude," says Shaik. “The thing about a passive-aggressive stance is that the person will always deny any problem they do have, so it doesn't help to tackle it directly. Try to step outside of the general conversational attitude and speak as you would like to be spoken to. That means that you don't add to the negative sentiments but rather offer your normal way of interacting."
- Problem: Feeling underappreciated. "Managers are often under a lot of stress," says Shaik, "so they forget to give praise or never get around to it. Ask for comments: Politely let your boss know you'd appreciate hearing how you're doing."
- Problem: Working in a noisy office Usually, simply telling colleagues that you cannot hear someone on the phone or you require some quiet to complete a project is enough. “Or perhaps there is an empty office, conference room, or boardroom, where you could go to finish your task in peace,” says Shaik. However, if the problem is persistent, broach the subject with your supervisor.
- Problem: A bullying or undermining boss. If you have already confronted your boss about their behaviour and they are unwilling to engage with you, you may need to start grievance procedures against them. This is compulsory in any organisation for dealing with abuse.
Of course, it is easier said than done to get the balance right, to not let work take over your life and wreak havoc on your mental health. We need our jobs, after all – we have home loans and school fees to pay – but we need to make the effort to enjoy at least a basic quality of life. Or else, what's the point?