Performance Anxiety and Stress Management: How to Be Better at Stressful Jobs?
The modern workplace, a dynamic environment where ambition meets challenges, is a breeding ground for stress and anxiety.
In today's fast-paced world, the pressure to perform and exceed may be debilitating, leaving many workers toiling under the weight of mental fatigue.
Recent research has clarified the magnitude of this problem and demonstrated how stress affects every facet of working people's lives.
A rigorous analysis of more than 2,000 full-time employees from diverse industries and age groups yields a striking conclusion.
The fact that more than half of the respondents claimed to suffer stress for a substantial 60% of their workweek starkly illustrates the daunting reality that today's workers must face.
Any job may include some stress levels, but certain professions—including those in the legal system, the medical industry, and therapy—have been demonstrated to be hotspots for stress and anxiety.
In today’s blog article, we’ll explain what stress does to our bodies, the primary sources of stress at work, and how to de-stress properly.
The Effects of Stress and Anxiety on Our Bodies:
Stress and worry have a big influence on how our bodies feel physically. Long-term stress can cause physical illnesses while also raising the risk of cardiac issues of various kinds.
Similar to how worrying, dreading, fearing, or stressing about seemingly little concerns may be burdensome daily, anxiety can also be.
Sources of Stress at Work:
In the workplace, stress can arise from various factors, including:
1. Poor workplace relationships:
Inadequate relationships with colleagues can result in employees feeling isolated and disconnected.
Conflict with co-workers can induce anxiety and avoidance towards work, while a non-inclusive and cliquey environment can strain employee relations by excluding certain individuals from social groups.
This lack of belonging and recognition can negatively impact team morale.
2. Lack of support:
Insufficient support, training, and direction from managers can lead to confusion and uncertainty regarding job responsibilities and duties, causing employee frustration and stress.
3. Long hours and heavy workloads:
Many jobs impose increasing pressure on employees to work longer hours and handle heavy workloads.
Companies may have high expectations for employees to complete large volumes of work within tight deadlines, resulting in significant strain and stress among employees.
4. Changes within the organization:
If not properly planned and implemented, organizational structural changes can cause additional stress for employees.
Uncertainty and instability caused by changes such as reorganization or restructuring can result in heightened stress levels among employees.
5. Poor working environment:
Work environments where bullying and harassment occur can significantly impact the well-being of employees. Team members may feel undervalued and powerless as they perceive a lack of control over their treatment at work, leading to increased stress levels.
6. Job insecurity:
In today's highly competitive and volatile economy, job insecurity has become a prevalent issue, particularly exacerbated by the economic impacts of the COVID-19 pandemic. Layoffs by companies can create uncertainty among employees, and increased workloads for remaining employees can further strain their well-being.
7. Lack of autonomy:
When employees are burdened with excessive responsibilities without the authority to delegate or make decisions, it can result in demotivation and despondency. The lack of autonomy in their roles can contribute to increased stress levels.
8. Workplace discrimination:
Discrimination based on race, gender, or disability has long been a pervasive problem in the workplace. Employees who experience discrimination firsthand may suffer from significant stress and emotional strain.
9. Outdated tools and technologies:
Working with outdated and inefficient technology can be a source of stress for employees. Struggling to be productive due to inadequate tools can impede their work performance and contribute to increased stress levels.
10. Unclear expectations from management:
Vague instructions and unclear expectations from managers can quickly lead to conflicts in the workplace. The resulting ambiguity can create stress and tension among employees, impacting their well-being and work environment.
How to De-stress in Stressful Work Environments?
Just like sources of stress exist, many cool ways can help you de-stress if you put them to good use in your daily job.
1. Prioritize organization:
Maintaining a well-organized approach is crucial for lowering stress and calming anxious sensations. Effective planning and scheduling can help you start your workday with a clearer head if you include them in your daily and weekly routines.
Additionally, improved organizational abilities may considerably raise productivity and job efficiency.
2. Incorporate outdoor time:
Undoubtedly, although having a significant favorable influence on mental health, spending time in nature is sometimes disregarded.
Strolling during your lunch break can help you decompress, produce endorphins, reduce tension, and improve your mood. Indeed, the medicinal value of fresh air cannot be overstated.
3. Consider outsourcing tasks:
While it may pose challenges, avoiding taking on more responsibilities than you can effectively handle is vital. Setting healthy boundaries and being assertive when saying no can be crucial to managing your workload.
Remember that you do not have to face tasks alone, as outsourcing can provide a flexible and accessible solution to lighten your workload both at home and in the office.
4. Embrace the evolving post-COVID workplace:
The aftermath of the COVID-19 pandemic has resulted in workplaces becoming more flexible than ever before.
If the opportunity presents itself, consider working remotely from home, either partially or entirely.
This can result in significant time savings from reduced travel, increased personal time, and a more comfortable workspace tailored to your needs.
5. Seek employee support when needed:
Prioritizing workplace ethics and employee well-being should also encompass support for managing stress and anxiety.
Many employers provide mental health services, leaves of absence, and support programs to assist workers who find it difficult to manage work and stress. When you need them, don't be reluctant to use these resources.
6. Commence your day with positive habits:
Allocating time in the morning for relaxation, mindfulness, and organization can significantly alleviate stress and anxiety that may arise throughout the day.
A rushed morning can negatively impact your arrival at work, making you already feel stressed. Consider waking up earlier, enjoying a leisurely coffee and a nutritious breakfast, walking, journaling, or meditating—whatever practices work best for you.
7. Understand the distinction between healthy striving and perfectionism:
Striving for perfection can place unnecessary pressure on your work performance. It's important to remember that no one is perfect, and we can only do our best with our resources. Adopting a measured approach can help reduce the anxiety associated with work performance.
8. Establish and maintain healthy boundaries:
Avoid taking on additional workloads from colleagues and refrain from working beyond your designated work hours by setting clear boundaries with your employer and clients.
Overextending yourself does not make you a hero; it can increase stress levels and create confusion within the team about roles and responsibilities.
9. Foster workplace relationships:
Having friends at work can create a comfortable and relaxed environment where you can share moments of laughter, which is scientifically proven to reduce stress.
10. Carve out time for personal interests:
Prioritize activities you enjoy outside of work to prevent an imbalance in your life.
Whether it's a movie night at home on a weekday, trivia with friends on a weeknight, or planning a weekend getaway, schedule enjoyable activities to look forward to after work or during weekends.
In Summary:
Managing performance anxiety and stress in a demanding work environment is essential for maintaining overall well-being and productivity.
People can improve their capacity to handle stress at work by incorporating healthy habits like beginning the day with relaxation and mindfulness, understanding the distinction between healthy striving and perfectionism, setting clear boundaries, cultivating workplace relationships, and making time for personal interests.
Keep in mind that taking proactive measures to handle stress and anxiety is a show of resilience and self-care.