How to handle work stress

Work stress refers to one of the types of stress, specifically to which it takes place in the work area. Currently, the field of work is one of the great sources of concern of the population. In addition, working conditions are increasing.

If you want to know how to face this type of stress, in this Psychology-online article we explain to you How to handle work stress.

1. Symptoms of work stress
2. Consequences of work stress
3. Work stress management
4. How to handle work stress
5. Adult anti -stress toys

Symptoms of work stress

Stress related to work is manifested through a series of symptoms that can constitute an early notice signal. These signs indicate that work stress can be suffering. The symptomatology of work stress affects the well -being of the person, as well as generates alterations in different vital dimensions:

• Physical symptoms: Tiredness, headaches, increase in heart rate and respiratory, muscle tension, sleep problems, stomach pain, increased sweating, anguish, nausea, ..
• Psychological symptoms: Mortal humor, irritability, demotivation, sadness, impatience, mistakes and forgetfulness, insecurity, concern, feeling of lack of control, disorientation, difficulty in decision -making, shame, etc.
• Behavioral dimension: Increased substance consumption such as coffee and tobacco, insane and irregular eating patterns, decreased relationships in the work environment, difficulty of disconnection of work in times of leisure, impulsive behaviors, speech alterations such as stuttering or speeding to speak etc.

If you want to know if you present the symptoms or which level of work stress, you can try to perform this work stress test.

Consequences of work stress

Symptomatology derived from stress can be intensified and chronified if it is maintained over time. That is, if work stress does not cease and exposure to this is prolonged, early signals or symptomatology can lead to the appearance of diseases or disorders that deteriorate the health and well -being of the long -term working person.

The consequences of work stress also take place in different vital areas of the person:

• Physical dimension: cardiovascular diseases such as hypertension or arrhythmias, skin diseases such as alopecia and dermatitis, gastrointestinal problems such as ulcers, muscle injuries such as contractures and chronic pain, insomnia, immune system alterations and cephaleas and migraines.
• Psychological dimension: Burnout syndrome development, a depressive disorder, anxiety disorder, fears and phobias, apathy, self -esteem problems, mental blockages, sexual disorders, lability or emotional instability and, in extreme cases, personality disorders or schizophrenic disorders.
• Behavioral dimension: substance abuse, isolation, deterioration of social relationships outside the work environment, aggressive and hostile behaviors, work absenteeism, alteration in food behaviors and possible dismissal.

Therefore, it is important to know how to prevent work stress and how to handle work stress. Next we will address this topic.

Work stress management

Work stress is a source of multitude of discomforts and diseases, both physical and psychic. That is why it requires an approach and preventive perspective with the aim of promoting health in the work environment. The indications on the prevention of work stress and how to handle work stress put the focus on both the working person and the company or organization:

• Refering to company, Preventive measures are included on the physical and social environment of work in areas such as ergonomics, schedules and work organization, communication styles, social support for working people, workload etc.
• On the other hand, the perspective focused on prevention by part of the working people offers a series of guidelines about how to handle work stress. Individual stress management strategies intend to foster the person's self -care and provide it with coping resources against pressure and labor demands.

How to handle work stress

¿How to reduce work stress? Because the work environment is demanding and demanding, it can constitute a source of pressure for many people. Stress in the workplace affects the welfare of the person and can lead to a series of negative consequences in various vital spheres. Here are a series of guidelines or advice on How to manage work stress:

1. Plan the time: Adequate planning and time organization can reduce the pressure and mental burden, since in this way it is not necessary to use energy and other resources in thinking about what has to be done. Temporary planning is advisable to do it both in the workplace and on a day -to -day basis. At work it is important order the tasks to be performed depending on its urgency and importance At the beginning of the day. On the other hand, a planning of non -work daily activities is also helpful for greater time optimization and better management and use of rest and leisure hours. To better organize time it can be beneficial to elaborate lists and visual calendars, thus facilitating the assimilation of the information.
2. Have defined responsibilities: The clarification of responsibilities and tasks helps in the management of work stress. Uncertainty about labor functions is one of the most frequent causes of tension and anguish at work. Therefore, knowing what is expected of yourself, what tasks you should perform and how they should be done is another strategies to reduce work stress.
3. Set limits: In relation to the previous point, the knowledge of the functions and tasks favors not accepting more work that the person is responsible. This fixation of limits prevents labor overload. Likewise, the limits must be set between working and staff, so a person cannot be available 24 hours. The working day ends when leaving work, so it is not healthy to consult the mail for reasons of work or respond to job calls outside the established day.
4. Avoid multitasking: allocate time and energy to more than one task at the same time acts to the detriment of the health of the working person. In addition, it does not favor concentration or effectiveness, so it is counterproductive and generates a greater stressful sensation. Regarding targeting in a single task, it is helpful the planning and organization of these previously according to importance, urgency and the approximate time that will take us to perform it.
5. Establish realistic objectives: Work is only one of the facets of life, so it is healthy that people are valued beyond the workplace and in other vital spheres. That is why it is necessary to establish realistic objectives in employment, which do not consume excess or occupy all the time available. On the other hand, it is healthy to set goals in other vital and personal areas, since personal growth and learning go far beyond the work environment.
6. Know your labor rights: Information and knowledge is one of the first steps to achieve personal and collective empowerment. Not only do you have to know what the obligations are at work, but it is essential to know the rights as a working person. This knowledge facilitates the establishment of limits and the claim of fair working conditions and in accordance with the legality.
7. Organize: The syndication of working people benefits their protection and labor and rights defense. In addition, unions report and advise people about issues and doubts in the field of work, as well as they ensure compliance with decent working conditions. Having this external support fosters the sense of work security and the achievement of more decent working conditions, which favor personal well -being.
8. Develop healthy habits: Another strategies to combat work stress is to maintain care and health patterns. Among self -care habits are sleep hygiene, healthy eating patterns, exercise, avoiding substance consumption and abuse such as tobacco, coffee and alcohol, etc.
9. Book a personal time daily: It is important to try to have moments to disconnect from the workday and enjoyment and pleasure every day. To do this, disconnection and day -to -day planning and planning must be taken into account. It is also vital to spend time to analyze and reflect on what activities enhance well -being and help face the routine.
10. Keep support: The establishment of support and social networks, both inside and outside work, contribute to the maintenance of vital well -being. Positive relationships with work partners favor a good work environment, which is a stress protective factor. Likewise, the maintenance of external social relations are rewarding and encourage the disconnection of work.
11. Learn to manage stress: A strategy to combat stress is training in relaxation and breathing. It is important to assess the option to go to a professional person for training in different techniques that decrease tension and increase the resources of labor coping of the person. Among the techniques that can be trained is the progressive relationship, breathing exercises, stress inoculation, visualization, cognitive restructuring, etc. Likewise, in therapy various techniques can be exercised to optimize time management and planning and tasks.
12. Identify what stresses you: Within the scope of work stress, there are several causes or sources that can explain the stressful situation in work. Therefore, it is important to devote time to analyze the circumstances in an exhaustive way, with the aim of identifying the specific origins of stress, as well as the resources and tools available to the person to face.
13. Enjoy in free time: dedicate time to leisure, to the people around close and hobbies, counteract the feeling of overload and tension. It is essential to identify the satisfaction and gratification factors and organize time around them.
14. Do not overload the agenda: Sometimes wanting to occupy and enjoy free time can be counterproductive, until stressful. The programming of too many rewarding activities can end up becoming an obligation and commitment. Therefore, it is convenient to be heard, be aware of the needs, and sometimes carry out less activities, even if they are leisure.
15. Self -registration: The ability to provide an award after a difficult day, the closing of a project, the achievement of a demanding task, etc. It is another of the self -care tools. Rewarding stimulates personal well -being and, therefore, helps face stress.

Adult anti -stress toys

Here we leave you a selection of the best anti -stress toys for adults that can help you handle work stress:

• FUNCXE INFINITY CUBE: With an elegant design, this cube is ideal for taking a rest of work and clearing your mind for a few minutes when you feel very nervous.
• 12 -sided anti -stress cube: This toy so colorful in the form of dodecagon will help you reduce stress and anxiety in a fun way to be able to focus the mind on your projects and concentrate better.
• YETECH Antiestrés Cube: This little anti -stress cube is very practical to carry in your pocket and be able to get it out in those moments when you need to relieve anxiety and stress caused by high workloads.

This article is merely informative, in psychology-online we have no power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.

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