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Stress at work is a common phenomenon, affecting millions of employees worldwide. The American Institute of Stress reports that 83% of US workers suffer from work-related stress, with 25% saying their job is the number one stressor in their lives. Symptoms of burnout may indicate that you need some time off work. This could be in the form of a sick day because of physical stress symptoms. Or, you could opt for a mental health day, to put some space between yourself and your work stress. But what if your entire job starts to feel like an ill-fated upriver struggle?
- If this task sounds daunting or you don’t have a good relationship with your boss, consider reaching out to someone in your company’s human resources department (if available).
- Working with a mental health professional may help you better identify the sources of your work stress and find ways to navigate them.
- It doesn’t have to be a lot of time to improve your quality of life.
What are the 5 stress management techniques?
If you feel connected to your job and enjoy going to work each day, this can support your mental health. Just getting to the point of reading about burnout is a win — it’s a sign you’re focusing on your health and well-being. And you’re not just thinking about burnout … you’re thinking about recovery. If you’ve not already seen a healthcare provider to confirm that you’re burnt out, making an appointment would be a great next move.
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On the other hand, distress can cause mental health changes that may make you dread working. You may experience a decline in your physical health or even have workplace injuries. If your stomach is tied in knots every Sunday evening as you anticipate Monday’s arrival, you’ve got the Sunday scaries — feelings of https://ecosoberhouse.com/ intense anxiety and dread that occur at the start of the work week. Psychologist Susan Albers, PsyD, says they can even lead to headaches, depression and trouble sleeping. With these 10 ways to combat the Sunday scaries, you can get back to enjoying your weekend to the fullest and stop dreading the week to come.
Balancing your work and personal life
“Working within a limited time frame is important because the race against time keeps you focused” (Bregman, 2014, p. 157). Research has confirmed the success of mindfulness at reducing perceived stress and emotional exhaustion, and improving sleep quality and job satisfaction (Tetrick & Winslow, 2015). While many of the following strategies appear simple, they require focus and commitment.
Can workplace culture contribute to stress?
Think of it as having some “me-time” to prepare for what you are going to walk into when you get home. This practice may allow you to de-stress from work and plan ahead with a clearer mind. List your top priorities for the next day to help how to destress after work avoid work-related stress by providing a sense of control and readiness. Whether it’s painting, reading, gardening, or playing an instrument, or even listening to your favorite tunes, hobbies can provide a satisfying and productive escape.
With some planning, you can make your commute home into an experience you look forward to rather than another obstacle to overcome before you can relax. One way to maximize your commute time is to listen to audiobooks, either fiction (for fun) or nonfiction in an area where you’d like to grow. 💙 Breathe into Relaxation with this short meditation to help you release the pressure of stress in your body and mind after work.
If you’re living with a condition that affects your sleep patterns, consider reaching out to a health professional for sleep management options. While it’s not possible to eliminate all stress from your life, you can learn to cope with it and manage your reactions to stressful situations. Talkspace connects you to licensed therapists based on their expertise from across the country. It covers a range of mental health needs such as depression, anxiety & stress, parenting, trauma & grief, substance abuse, LGBTQIA+ specific topics, eating disorders & more. Setting aside time for self-care is necessary if you regularly feel overwhelmed by work. This means prioritizing sleep, setting aside time for fun, and ensuring you eat throughout the day.
How to deal with stress at work: 6 tips for work stress management (for employees)
Get the help you need from a therapist near you–a FREE service from Psychology Today. Engaging in fun activities with loved ones can provide a much-needed break from work-related worries while strengthening social bonds. Engage in creative expression without decision-making or problem-solving tasks.