Best Ways to Reduce Job Stress in 2021
Your body responds to stressful situations in many different ways. Have you ever woken up in the middle of your sleep worrying that you are late for work? If yes, you are not alone. This sign is an indication that you are suffering from work-related stress.
Let us look in detail and relate how your body is responding to psychological job stress.
Health Issues Due to Job Stress
People require a job to support themselves and their families, but statistics vividly show that jobs are highly stressful. The very fundamental cause of health deterioration is due to stress. Some of the health issues are:
Mild Anxiety Attacks
Did you ever feel like throwing up and have had difficulty breathing while you were sober? If yes, you probably had a mild anxiety attack. These attacks mostly happen when people are stressed about something, probably work.
Statistics indicate that 40% of people have reported their job as highly stressful.
Heart Problems
If people do not manage their job stress initially, it may turn into severe heart problems. Continuous stress can increase inflammation in the body. This inflammation can increase your blood pressure causing other heart diseases.
When people are stressed, they worry and suffer from insomnia. They also make poor food choices, do not exercise regularly, and gain weight. All these lifestyle changes and choices can directly affect your heart. Chronic continuous stress can also cause a heart attack.
Digestive Problems
Those “butterflies” in your stomach that you have before a job interview or a big presentation at work are common in many people. You may ignore these sensations at the time, but these are directly related to your mental health.
The connection between the body and stomach is crucial that some people call the gut the body’s second brain. People may suffer from regular indigestion, constipation, and diarrhea in other cases. Acid reals in the stomach are a typical body response due to stress which causes severe heartburn—all these digestive problems connect with your stress level.
If not managed timely and adequately, each of the mentioned health problems can cost you your life.
Causes for Job stress
Many reasons may cause you to stress out, but here we will look at how jobs become incredibly stressful. Some reasons are:
Lack of Job Security
The leading cause of job stress, especially at work, is a lack of certainty. There is a constant fear of losing your job, which causes a high level of stress. This continuous fear developed in individuals is the primary cause of mini panic attacks. The fluctuating health conditions during this period adversely affect your health and overall job and social performance.
Survival of the Fittest
There have been uncountable layoffs all over the world, especially during the pandemic.
This terror of losing the source of bread and butter has made the theory of “survival of the fittest” more compelling. It has resulted in increased stress levels and the poor health of millions.
Learn more about Company Culture and Workplace Wellness during COVID-19
Poor Management
Typically your job environment must be calm for stress-free optimal performance of employees. But many companies with poor HR management do not consider the mental health of their employees necessary. They ignore periodic employee management and worsen the situation.
Other companies try to reinforce negative cognitive behavior for better performance but cause job stress to the employees.
At this point, every company’s management must know the delicacy of worsening mental health and provide a controlled environment for employees.
Office Back-Stabbers
Where there is competition, there is politics. Everyone has a different personality, and some individuals are focused on bringing each other down. This back-stabbing environment causes an intense working environment. Such situations cause depression, stress, high anxiety, and many other psychological problems.
Tips to Manage Your Stress in 2021
There is nothing more important than your health. Not everyone can financially invest in psychologists and psychiatrists in 2021 for their mental health. Therefore here are some helpful ways that you can reduce your job stress and improve your health.
1.Keep a Journal
Keep track of the situations which make you uncomfortable at your job. Evaluate your fear. Is it due to stage phobia or time pressure? After you know why and when your body responds to stress, then managing it becomes easy.
If you have stage fright, then it is better to work on your communication skills regularly. This activity might take a while, but you will get better. Start with a minute and exceed your way up with time.
2.Inhale Exhale
Inhale, then exhale. You might consider this cliche, but breathing exercises effectively calm your nerves and reduce stress levels. Take out time for yourself and exercise regularly. It is not necessary to hit the gym. Take a nice calm walk on the beach and clear your mind.
One of the best exercises that calm you and optimize your breathing is Yoga. Exercise produces happy hormones (endorphins) that improve your overall mood and health.
3.Lower Caffeine Intake
We take a lot of caffeine in our routine to stay active, but excessive caffeine intake is harmful to health. Caffeine-induced anxiety is a known caffeine-associated syndrome. Daily intake of more than 1000mg of caffeine causes jitteriness, shivering, insomnia, increased heart rate, and appetite loss. If you have a caffeine addiction, then now is the time to cut down gradually.
4.Office Hours Only
Learn to manage your work and work-related discussions during office hours. When individuals continuously take their work home, their mind remains occupied. Therefore, managing work and letting everyone know that you are only available during office hours sets a standard routine. This way, you can take time out for yourself and live the life you work so hard to keep.
5.Sleep More and Eat Healthily
During stressful times either people sleep too much and remain tired, or they lose sleep. Both situations are unhealthy. Peaceful sleep is necessary for enhanced brain function. If you have inappropriate sleep timings, your eating habits are also affected, leading to obesity and other health problems.
Wrapping Up
No one else can manage your stress better than you. There is no need to take peer pressure seriously and let everyone know what you have recently achieved. The constant questions about goals and achievements make people forget that they are humans.
The most beneficial way to manage job stress is through humor. Use humor to respond to your surroundings. Remember that to support your lifestyle, which you work so hard for; you need to have a life. Be close to nature in your free time. Because no matter how important your job is for your lifestyle, you need to have a life. Once your brain is stress-free, the rest of your performance will harmonize.