Workplace stress can be overwhelming at times, but finding healthy ways to cope can ease the strain and help you become more resilient. Learning how to respond will make the difference between successfully managing your stress — or letting it manage you.
If you are experiencing stress in the workplace, experts with UC’s Employee Assistance Programs which provide free, confidential counseling to faculty and staff at each campus say it’s important to first identify the cause. Some common causes include:
- Too much to do or too little time to finish assignments
- Unclear job expectations, or feeling that you have little input on how you do your job
- Trouble juggling work and personal life
- Budget cuts, reorganizations, layoffs, hiring freezes or staff turnover
- Change in job classification or responsibilities
- Poor communication or conflicts with colleagues
- Lack of a challenge
- Performance evaluations
- Conflicts with manager/supervisor
Here are some symptoms of work-related stress you may experience:
- Calling in sick and missing work
- Decreased productivity and concentration
- Developing or worsening health problems
- Decreased morale
- Anger, hostility and aggression between employees with different viewpoints
- Withdrawal from colleagues and team members
- Experiencing increased anxiety, depression, insomnia, moodiness
Some situations are things that you can change, but others may not be within your control. Particularly in situations you can’t control, finding a healthy way to cope with change and stress can help. Here are some tips for the office environment:
- Pace yourself. Set limits. Make a list of priorities. Break things down into manageable pieces.
- Participate in staff meetings. Ask questions and make suggestions that may help the office run more smoothly and ease stress. Communicate clearly and respectfully.
- Make sure you understand your job responsibilities and performance expectations. Talk to your supervisor about possible solutions to workload difficulties.
- Take a class to improve your work skills, conflict resolution abilities and/or stress management.
- Get support. Identify co-workers, family and friends you trust and can talk to.
- Recharge by taking a break from whatever is causing stress. Practice a relaxation technique that works for you such as yoga, meditation or stretching. Or take a brisk walk on campus with a friend for a change of scenery and social support.
- Take care of yourself. Get enough sleep. Eat well. Exercise moderately at least two to three times a week.