Job stress affects almost
everyone at some stage of their career and for some it is quite an endemic part
of their day-to-day existence on the job. Prolonged, unadressed stress often
manifests itself in physical and psychosomatic ailments such as high blood
pressure, ulcers, stomach disorders, sleeplessness and general ongoing feelings
of fatigue and anxiety. While the stress aspect of some jobs cannot be avoided,
(the occupational stress faced by a surgeon or a defence lawyer for example), in
many instances stress on the job can be mitigated enough to meaningfully improve
the quality of one's life.
There are several ways to overcome occupational stress and get a better grip on
one's emotional well-being. Remember, when you're happier, more relaxed and more
in control, you will perform better and that in turn will set your career off on
a more positive track.
Face the Problem
Do you have trouble sleeping? Do you resent going to work with a vengeance? Does
your heart start palpitating as you approach the office or as you hear your
boss' voice? Does your stomach turn topsy-turvy at the thought of going to a
certain meeting? Trouble concentrating and moving forward with anything? Are you
over/undereating, listless and/or generally anxious and uncertain but not sure
why?
If the answer to these or related questions is 'yes' and has been for some time,
chances are you are experiencing stress. The first task is to admit to yourself
that you are stressed out and to genuinely confront the magnitude of your stress
and decide to do something about it. Sit down with a pen and paper, document
each and every matter that causes you stress and try to see it in proportion. Is
it really that bad? Are your feelings of stress commensurate with the situation
or the event? Once you have come to terms with the sources of your stress and
can see matters somewhat in proportion, you may be able to confront them.
Ask the Right Questions
If the stress you are feeling is severe, you may well be in an unsuitable job.
Are you over/ under qualified for the job? Did you take this job because there
was nothing else out there or because you were in a hurry? Do you really hate
your boss and see no way to improve the relationship? Is the environment unfair
and the criticism unconstructive? Do you see yourself going nowhere in this job
even though you have taken various action steps to move your career forward? Is
the environment very 'political' and you feel constantly excluded? If the answer
to some of the above is a resounding YES then you may want to consider looking
around either in the same company or elsewhere or making other real changes such
as taking courses or undergoing counseling to make you more confident in your
career.
Take Control
Nothing like feeling helpless and out-of-control to send one into blind panic
and prolonged stress. Take control of your career! Do so by confronting your
problems, setting goals, prioritizing and investing in 'Brand You'.
Confront your problems. This includes taking coursework you need, asking for the
raise you deserve, telling your boss of something that bothers you,
communicating better, improving your relationships with those around you and
addressing your weaknesses.
Set goals. What do you want to achieve by the end of the year? By the
performance review? What changes do you have in mind for the company? What are
your personal goals in terms of education, promotion, relationship-building,
cost-cutting, revenue generating etc. To optimize on your success and build your
future you need to plan forward and set personal and professional milestones at
specific dates which you can work towards accomplishing.
Prioritise tasks. This is an excellent way to regain a feeling of control and
alleviate panic. Get into the habit of having a To-do list and approach every
task by assigning it a priority. Your list may include the following priority
columns: 'Top Priority, Today, This Week, Ongoing". Within the day's tasks again
prioritize by order of importance. Check every task as you complete it. Any
uncompleted tasks for the day can be transferred to the following day's lists. A
clean organized approach to your tasks is a great start to achieving overall
success. You will feel a sense of accomplishment at the end of each day at each
task you have completed.
Invest in 'Brand You'. You are a unique individual with unique talents,
strengths, interests and circumstances. Get to know yourself and come to terms
with what your limits and strengths really are. You can then invest in yourself
and concentrate on building your unique areas of strength. There is nothing like
constant education and self-advancement (very distinct from self-promotion) to
give you that extra confidence you need to face your job and peers on a relaxed
footing. Knowing you have something to 'give' is a great boost to your overall
sense of well-being.
Incorporate StressBusters into your Routine
Some degree of stress will be an inevitable component of most jobs. Fortunately,
there are many tricks and habits you can incorporate into your lifestyle to
generally alleviate stress and improve your emotional well-being.
Effective stressbusters range from incorporating regular exercise into your
routine to meditation to special feel-good treats such as aromatherapy and
massage. Creative endeavours and other hobbies help to take your mind off
stressful aspects of your life and channel your 'stress energy' in a more
positive direction. Music is a wonderful way to unwind. Talk therapy also helps
a lot. The latter need not be with a professional; you can find a mentor to talk
to about your daily difficulties or a peer who is a good listener.
Remember, your general goal is to mitigate stress as much as possible by
confronting the sources, seeing them in proportion and finding ways to enhance
your emotional well-being and avoid a crisis. If you can strike a balance in
your life between work and home and not allow your work stresses to trespass
into your home routine, you are well on the way to a more healthy lifestyle.