Managing Workplace Stress: Expert Tips for a Balanced and Productive Life

The workplace can feel like a pressure cooker with deadlines, work piling up, and the constant buzz of emails and calls. It’s no wonder why work stress is becoming ubiquitous. In a very intriguing discourse with three experts, Dr Jyoti Kapoor, a senior psychiatrist, Dr Arvind Otta, a psychologist, and Dr Sameer Bhatti, a public health expert discuss the various effects of stress as well as some tips to avoid work stress. 

What Causes Workplace Stress? 

According to Dr Arvind Otta, when we are addressing workplace stress, we need to understand it from both the employer’s and the employee’s perspective. Stress can come from various sources and managing it involves specific techniques and strategies. 

From the employer’s perspective, it is important to establish clear goals and job expectations to minimise any uncertainty among the employees. For those managing start-ups or smaller businesses should focus on building a supportive work culture. They can do this by clearly defining the job roles, actively engaging with the employees and maintaining transparency. By offering the employees autonomy, and showing trust and recognition for their efforts, employers can significantly mitigate the stress level. 

Employees, on the other hand, need to be aware of how stress affects them daily. Often individuals do not realise the impact of stress until it has begun to disrupt one’s routines. To manage stress effectively, it is essential to be mindful of how it influences our everyday lives. Just as a well-rounded diet contains various nutrients. A balanced life should also have a mix of different hobbies and interests that enhance mental well-being. Additionally, making sleep a priority, aiming for at least eight hours, maintaining physical activity and communicating openly about stress can be very important in managing it.

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Signs of stress are often evident in the individual’s reduced self-esteem, trouble sleeping, changes in eating habits, reduced energy, feeling overwhelmed by work and frequent health issues such as headaches, stomachache, and body aches. During times of stress, productivity also suffers and it is important to know that work-related stress does not stay confined to the office. It tends to spill over into various aspects of our life, into our personal life and interpersonal life. Workplace stress has a great ability to even affect our interpersonal relationships and how we interact with our families and our loved ones. Taking a holistic approach towards managing stress is very crucial for addressing both well-being and efficiency at work and beyond.

Managing Workplace Stress 

Managing Workplace stress is very crucial. However, it is equally very difficult. Managing stress is difficult because it’s not only confined to the workspace but often spills into various aspects of our lives. Stress from work tends to affect a personal life and the stress from home can also impact our work performance. Hence, creating a clear boundary between these environments can be very crucial.

Another very effective technique to reduce stress is to practice relaxation and breathing techniques. These techniques help to calm the mind and reduce stress levels, making it easier for us to manage our anxiety both at home and at work, there are plenty of resources available including videos on YouTube and apps, which can guide us on these exercises and we can integrate into a daily routine. 

When talking specifically about work-related stress, it is important to note that one cannot perform a particular activity for a prolonged period. If one engages in an activity for a longer period, it can lead to a heightened level of stress. Whenever we are exposed you any stressor our body releases cortisol, a stress hormone, which helps us to deal with the effects of the stressors.

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However, a higher amount of cortisol in our body for an extended period can be harmful. Dr Arvind Otta gives a very pertinent example, if you hold your arm in one position for a long period, it starts to hurt. Similarly, doing a particular task continuously without a break can lead to mental strain and stress. To combat this, it is important to take regular breaks while performing long work.

Breaking up routine work, taking a short walk, and stepping outside the office environment periodically can also help you to keep your stress levels under control. These practices, often help to maintain a balance and prevent work-related stress. 

Conclusion 

In conclusion, managing workplace stress requires a multifaceted approach that involves both employers and employees. Employers can mitigate stress by fostering a supportive work culture, setting clear expectations, and acknowledging employees’ efforts. Meanwhile, employees should prioritize self-care by recognizing stress triggers, maintaining a balanced lifestyle, and incorporating regular breaks into their routines. Practising relaxation techniques and setting boundaries between work and personal life are also key strategies. Addressing stress holistically can enhance well-being, and productivity, and improve overall quality of life, both inside and outside the workplace.