Stress at work: how to better manage it?

published by Solene V

– On 05 Oct 2022 at 10:30

Work-related stress is very common and can have different reasons. The emails, the slack messages, the phone ringing non-stop, the meetings, the pressure to increase productivity…it can all be enough to make anyone nervous. And it’s important not to give up under pressure. It is completely normal to feel some tension at work. Especially if you are passionate about what you do or are facing an impending deadline. But when that stress becomes too intense or regular, it can end up affecting your physical, mental and emotional well-being.. Do not panic ! There are solutions to release the tension or reduce this professional stress as much as possible before possibly burning out. Which could be very destructive.

Spot the indicators

It is very easy to underestimate the effects of stress on our physical and mental health. If you find yourself emotionally exhausted and pessimistic at the end of the day, then you need to ask yourself questions. Long-term exposure to unmanaged stress can have very detrimental consequences on the body and mental health. There is also a potential link between burnout, depression and anxiety. To avoid this stress as much as possible, it is important to identify the indicators. Here are a few :

• Low energy or fatigue
• Headache
• Insomnia
• Change in appetite and mood
• Lack of self-confidence
• Lack of libido
• Rapid heart rate
• Digestion problems

Write down your stressors

Identifying and recording stressful situations can help you better understand what is bothering you. Some of them can be sources of tension, whether subtle or not. This can relate to an uncomfortable workspace or a too long journey for example. To relax, you can keep a diary to record your stress triggers over the past few days as well as your reactions.. Be sure to include the people involved, the places and the events that caused you such a reaction. As you write, the goal is to ask yourself how you felt, what your reaction was, or some ways to solve this problem.

find a balance

Being too available, 24 hours a day, for work can easily exhaust you mentally and physically. It is therefore important to create and define clear boundaries between your work and your private and personal life.. The goal ? Avoid any potential stress as much as possible. For this, you have to think about making time for your social life. But also establish rules about when you can check your emails or work phone calls, for example.

Learn relaxation techniques

By being fully aware of your surroundings, you will be able to stay relaxed throughout the week. Meditation or relaxation and deep breathing exercises are also excellent ways to release all the daily tension and evacuate stress. You can start by taking a few minutes a day to refocus and enjoy a simple activity. Whether it’s a short walk in the park or enjoying a good meal at the office. You can also take a 5 minute break from work to do breathing exercises.. Or start a meditation session when you get home. All of these activities can only be beneficial.

Speak to your superior

Getting support from your supervisor or boss can really alleviate feelings of burnout. That way, you can set up a quiet time to talk with him and discuss how overwhelmed you feel about your job. Approaches conversation by trying to resolve issues rather than listing complaints. For example, you can explain to him that you would like to review with him what is expected of you. Or, rearrange your hours and your working time. The objective is to find a solution that contributes to reducing the stress felt. If you don’t have a good relationship with your boss, you can also talk to someone in human resources at your company. He can help guide this conversation.