Tools to Combat Employee Stress in the Workplace

by Spectrum Wellness

The modern-day workplace and the demands faced by employees mean new forms of stress are developing which did not exist over a decade ago. Recent findings show that 82% of staff are facing increased personal stress, 59% of people are worried about their ability to maintain a healthy lifestyle whilst holding down a job, and over 50% are concerned both about paying their bills and providing for their family if impacted by illness or death. So how can your employees prevent future or manage current stress?

Along with the wide variety of occupations, there are a multitude of common causes of stress in the workplace from career progression pressures or lack of control to high pressure roles or personal issues hindering your work performance.

Signs of Stress
When you feel overwhelmed at work, you lose confidence and may become angry, irritable, or withdrawn. Other signs and symptoms of excessive stress at work include:

• Feeling anxious, irritable, or depressed
• Apathy, loss of interest in work
• Problems sleeping
• Fatigue
• Trouble concentrating
• Muscle tension or headaches

If stress on the job is interfering with your ability to work, care for yourself, or manage your personal life, it’s time to take action. No matter what you do for a living, or how stressful your job is, there are plenty of things you can do to reduce your overall stress levels and regain a sense of control at work.
Despite the prevalence of stress in the today’s workplace, it’s not all bad news. There are measures employees can take to prevent potential issues or manage current issues they may be experiencing.

Here are just a few simple tools your employees can use:

1. Beat Workplace Stress by Reaching Out
Sometimes the best stress-reducer is simply sharing your stress with someone close to you either at work or a friend or family member. The act of talking it out and getting support and sympathy—especially face-to-face—can be a highly-effective way of blowing off steam and regaining your sense of calm. The other person doesn’t have to “fix” your problems; they just need to be a good listener.

2. Take A Deep Breath
If you’re feeling overwhelmed or are coming out of a tense meeting and need to clear your head, a few minutes of deep breathing can help restore balance. Simply inhale for five seconds, hold and exhale in equal counts through the nose. It’s like getting the calm and focus of a 90-minute yoga class in three minutes or less at your desk.

3. Prioritise and Organise
The majority of employees go through the day with the approach of working the full eight to 10 hours, we’ll get more done. Instead, productivity goes down, stress levels go up and there is often very little energy left over for life outside of work. Instead, scheduling breaks throughout the day to walk, stretch at your desk or do a breathing exercise is recommended. Research shows that intense concentration for about 90 minutes, followed by a brief period of recovery can clear the buildup of stress and rejuvenate ourselves.

4. Eat Right And Sleep Well
Sufficient fuel and sufficient rest are key components for performance. A substantial meal plan made up of whole foods along with healthy snacks throughout the day will ensure you don’t slump during the day and stress your body’s organs. Sleep is essential both for physical and mental renewal. Using breathing techniques such as mindfulness can be a useful tool in helping you to getting sufficient sleep and ward off any potential stress.

5. Focus on What YOU Can Control
We experience stress when we feel that situations are out of our control activating the stress hormone and, if chronic, wears down confidence, concentration and well-being. If you can identify the aspects of situations you can control and aspects you can’t you will notice a markedly reduction in your stress levels.