7 causes of stress at work and how to manage it

Workplace stress is the silent epidemic in the modern world and, sadly, less is spoken about it.

Increased demands, work hours, and sometimes impossible expectations-all this can easily turn work into an unrelenting companion at the workplace.

Chronic workplace stress can lead to burnout, reduced productivity, as well as long-term health problems in the form of heart disease, according to various studies.

Only by identifying the root causes of stress at work it is possible to manage them. Here are seven common causes of work-related stress and how you can manage them.

One of the most common causes of stress at work arises when people have too much work piled up. If the workload provided to an employee surpasses what they can deliver in a specific duration of time, they are under constant strain and pressure. Having demands that are too tight and virtually never-ending can make employees exhausted, underperforming, and eventually burnt out.

To deal with so much work at once, task prioritization is required. So, for starters, find the urgent ones and delegate as necessary. Another way to alleviate that feeling of being overwhelmed is to chop up huge projects into smaller, more practically accomplished tasks. Use whatever time management tools one might need, from to-do lists to productivity apps, to stay on track with the priorities established. Addressing incorrect expectations by talking to supervisors and actually asking for clarification on priorities helps to alleviate some of that pressure.

When employees have little control over their workload, schedule, or decision-making processes, it can create a sense of helplessness and frustration. A lack of autonomy makes workers feel disempowered, leading to stress and disengagement. Micromanagement, rigid structures, and unclear job roles can exacerbate this feeling.

Learn to establish boundaries and communicate openly with managers. The company can lessen this stressor through an encouraging environment that encourages employees’ feedback as well as some degree of freedom in decision-making within their work functions. Another approach to building satisfaction and eliminating the stressor is flexible working conditions.

Separating between work and personal life has become more and more challenging, especially with today’s hectic work culture. With the current working schedules, one has to bring home work, or be on standby all day long.

Thus, it negates personal relationships, causes chronic physical and mental stress due to exhaustion, and depression.

Work-life balance can be achieved by making clear boundaries on when to work and when not to. End work hours by switching off work emails and other notifications that may disrupt your personal life. Take a short break in the middle of the day and a full break at the end of the week.

This is another primary source of stress at work. Conflicts, miscommunications, or constant tension with colleagues or supervisors can easily make the work environment unfriendly. Without reconciling, conflict causes anxiousness, low motivation, and emotional pain while performing your work.

Successful communication ensures that people solve problems together. Communicate the problem clearly and professionally, and make an attempt to understand the other person’s attitude. If the situation calls for it, find a neutral third party, such as a manager or HR representative, to mediate. Collaboration and mutual respect help prevent conflicts from growing bigger.

Unclear roles or expectations can confuse the mind of employees, leading to frustration and stress. With unclear responsibilities, a potentially efficient and hardworking individual may be told that he or she is not performing up to the mark. Unclear targets and shifting priorities can also cause this source of stress.

Talk about roles and expectations through communication with the supervisors. Giving detailed job descriptions, clear objectives, and constant feedback smoothen the work of the employer. A proper onboarding process will avoid confusion and clearly set expectations at the beginning when introducing new employees into the organization.

Many employees face job insecurity in the current dynamic job market and uncertainties of the economy. Job loss fear is manifested through company restructuring, loss of staff, or employment of workers on a temporary contract. Employees often fear being replaced by a new employee if they do not satisfy the set performance criteria. Many companies also layoff employees due to financial reasons, which triggers fear of job loss, therefore stressing workers.

While job security is largely beyond an employee’s control, efforts to continuously develop skills and advance their careers provide someone with a sense of empowerment over their immediate work life. Continuous learning, acquiring new certifications, keeping up-to-date on industry trends, and open communication to supervisors about long-term career goals and potential opportunities within the organization all can help reduce the risk of being laid off.

Employees are extremely under stress if they are not being appreciated for their work or if they feel they are not being supported by either their superiors or their fellow workers. A lack of appreciation can lead to decreased motivation, feelings of inadequacy, and even resentment. This can cause disengagement and burnout over time.

Requesting supervisors for feedback time and again can turn out to be an aide for change. The need for recognition can also be communicated in a manner that comes helpful in this regard. Leaders do not have many ideas about the psychological requirements of employees with regard to which they need support or acknowledgment. In such circumstances, open communication plays an important role. Employees can work towards celebrating their success and set some targets and feel proud of their work.

Practice stress-management techniques can dramatically alter how you feel and function when dealing with daily challenges. Here are some strategies to reduce stress overall:

Mindfulness practices, such as meditation, deep breathing, or yoga, can help you deal with stress: prevent losing a sense of direction and motivation. These practices can teach you relaxation responses and foster improved concentration, making it easier to deal with difficult assignments or interpersonal disputes at work.

Exercise is also one of the best stress fighters. For example, exercise will increase endorphins that contribute to a positive mood and relaxation. You can even just take a short walk or stretch by doing some quick workout during your lunch break to reduce your stress level and well-being.

Lifestyle aspects also have a significant influence on body response to stress. Balanced intake of whole foods, proteins, and healthy fats would keep energy levels stable and mood in check. Minimization of excessive caffeine intake and hydration helps keep attention level higher and irritability lower.

Adequate sleep is essential to maintain any level of stress under control. Losing one night’s sleep devastates cognitive functions, harms emotional resilience, and makes it more challenging to deal with work-related stressors. Ensuring 7-9 hours of quality sleep per night, supported by frequent short breaks during the workday, can also improve productivity and help to reduce stress.

Actually, having friends, mentors, or even colleagues in the workplace is definitely a great way to build up support systems and thus reduce one’s stress experience. You can share experiences, discuss problems, and seek advice that will make you feel a little more connected and supported in the workplace.