9 ways to overcome stress in the office
Stress in the office is often inevitable. But do not be resigned, there are many ways to overcome it so as not to affect your physical and psychic.
For most office workers, stress due to workload and pursued deadlines are difficult to avoid. Not to mention other factors such as a fierce boss or a friend's work gossip, it can be harder to calm the mind. But do not be resigned, there are many ways to overcome the stress in the office so as not to affect your physical and psychic condition.
Stress because work can interfere with a person's performance to cause your productivity and creativity to decline. In fact, according to the World Health Agency (WHO) states that stress in the workplace belongs to the category of disease.
That is why it is important to know the signs and symptoms of stress due to work. Recognizing the symptoms early on is crucial to preventing a delay in diagnosis.
With early recognizing stress symptoms due to work, intervention actions such as counseling to psychologists or job load evaluations can be done. You can also prevent more severe impacts.
Signs and symptoms of stress in the office due to work
Signs can be seen on physical, psychological, and behavioral. The description is as follows:
- Physical symptoms: fatigue, muscular tension, headache, pounding, and sleeplessness. It can also appear gastrointestinal tracts such as heartburn, diarrhea, and difficult bowel movements or constipation.
- Psychological symptoms: depression, anxiety, irritability, pessimism, loss of excitement, and easy panic. You can also find it difficult to concentrate and make decisions.
- Behavioral changes: often do not go to work, reduced creativity and incidence, interpersonal relationships, changes in mood, frustration, lazy hanging, and loss of interest in many ways.
How to overcome stress in the office
Since stress in the office is fairly inevitable, you should be smart at managing it.
First, do a self-evaluation and identify what the stress causes. In this way, overcome the stress in the office:
1. Start the day correctly
Many people are not yet up to the office and start working, but already experiencing stress. The trigger can be a lot of things, from the jammed streets, the fussy kids, to the lack of sleep. To avoid this, start the day with a wholesome breakfast, mature planning, and positive behavior.
2. Don't delay your work
If anything can be modified, such as not procrastinating work until the job accumulates, you can try to change the bad habits. However, if you feel the effort is maximal, but your workload is too high or the work atmosphere is not conducive, try talking to the boss to find the best solution.
3. Avoid conflicts
Conflicts with co-workers impact physical and emotional health, including stress. Therefore, it is advisable to stay away from conflicts wherever possible at work. That said, avoid gossiping, talk about the evil of a colleague, not too much to argue about religion and politics, etc.
4. Make planning
Good job planning can greatly reduce stress in the workplace. For example, working on an easy job beforehand, time efficiency, and more.
5. Make yourself comfortable
One of the unexpected triggers of stress is physical discomfort. Perhaps you are unaware of the stress experienced while sitting in an uncomfortable work chair for a few minutes. Especially if the chair can affect the posture, such as the back of pain, you too are more reactive to stress. In fact, small things like the sound of a printer or a falling item in the office can be frustrating.
Make the best effort possible to work in a quiet and comfortable situation. For example, replacing a working chair that might have been weathered, used music with headphones, installed aromatherapy on the work desk, etc.
6. Friendly with coworkers
According to a "State of the American Workplace" report in 2017, one way to increase happiness in the workplace is to build a friendship rope with colleagues.
It is said that having lunch with co-workers or organizing activities and working together, has 10 times the possibility to be more productive when working. Even 40 percent more likely to get promotions to have a better career path.
7. Wherever possible avoid multitasking
Multitasking never heralded as a way to maximize someone's time in a day. But slowly, people began to realize that multitasking proved to be stressful. Therefore, avoid. The better focus will be one thing and finish it completely. When you're done, you can move on to the next job.
8. Many moves
Many people feel the bad effects of living an inactive lifestyle. Sitting for a long time during work makes you can be lazy to move. Finally, it causes health problems.
One way to deal with it is to "steal" the time to move. For example, walking to a lunch spot, visiting a coworker, going up and down using stairs if possible, standing when receiving a phone call, doing simple stretching, etc.
9. Listen to Music
Listening to music brings many benefits in relieving stress after work. You can listen to your favorite music on the way home. However, avoid listening to music when riding a motorcycle, yes, because it endangers yourself and others.
If the above does not yield results, try to seek help by consulting a psychologist or psychiatrist. Psychologists or psychiatrists can help identify problems and find the best way out.
If a psychological disorder is severely experienced, psychiatrists can provide medications such as antidepressants and anti-anxiety to relieve symptoms. The last way you can travel if it doesn't manage to cope with the stress of work, maybe it is to get out of the current workplace and find a new job.
Do not just be resigned, do one or several of the above ways to cope with work stress, especially if you are a worker who spends at least 8.5 hours every day in the office. If it can be prevented or addressed properly, the power of concentration, productivity, and the mood is maintained.