When work responsibilities start getting in the way of your sanity, you can lose your ability to maintain your health and well-being. And that’s when stress sneaks up and takes over.

It can be difficult to define stress; you just know it when you feel it.

Common Signs and Symptoms of Stress:

Psychological: Tiredness, fatigue and restless sleeping habits; irritability and impatience; frequent worry and anxiety; and moodiness and sadness.
Physical: Increased blood pressure, tension (often felt in the neck, shoulders, back and head); loss of appetite or overeating; and upset stomach.

Stressed out workers everywhere need to embrace emotional well-being, and consider it integral to a healthy daily work routine. Though it’s not possible to avoid work-related stress, there are efficient steps you can take to help alleviate, cope and move on before it takes over and negatively affects your life.

Here are some helpful tips:

1.Take deep breaths. Stop what you are doing and compose yourself. Take slow, deep breaths in through your nose and exhale through your mouth. The steady pace will force your mind to relax and focus on the breathing rather than your stressful situation.

2. Get away. Find a quiet place to sit down and gather your thoughts. Go outside or find an empty office or break room - anywhere free from distraction. Relax your muscles to ease the tension. Close your eyes and try to drown out the worries of the job.

3. Don’t be so hard on yourself. Try to keep the situation in perspective. Everything isn’t always going wrong; it’s just one bad day. Remind yourself that tomorrow will be better.

4. Communicate with your supervisor. Notify him/her of the frustrations you’re experiencing. It may be something that can be easily fixed once brought to the management’s attention. It’s important for supervisors to be aware of problems, so they can better manage and ensure the well-being of their staff.

5. Share your worries with friends and family. It’s also helpful to express your feelings to people outside the office. Often times, these are the people who know you best and will listen with care and compassion. They may not be able to solve whatever stress or frustration you have, but they will most likely know how to get you out of the funk better than a boss.

6. Do something fun. De-stress after work by engaging in a non work-related activity. Practice your favorite sport, join a club or hang out with friends. Just make sure that your conversation doesn’t revolve around your stressful day at the office.

7. Set realistic goals for yourself. Are you putting too much pressure on yourself and that’s what is causing the stress? Know your physical and emotional limitations and when to delegate responsibility.

8. Exercise regularly and eat healthy. A healthy body increases your ability to have a healthy outlook on life. Pack a well-balanced meal and take the time to sit down and enjoy it. Plus, bring nutritious snacks that’ll help give you a boost throughout the day. If possible, go for a brisk walk on your lunch break. It’ll give you some fresh air, a bit of exercise and a chance to blow off some steam.

9. Practice relaxation techniques. There are plenty of books about doing yoga at your desk. You can practice breathing techniques, stretches and even positions throughout your work day.

10. Take time off. If the stress is just too much to handle, ask for some time off. Most companies offer personal days for employees. If not, consider your stressed out situation the perfect opportunity for a vacation. Your health is the most important thing. When you’re well, you’ll be better equipped to do your job well. Take a Friday or Monday off so you can enjoy a longer break without using up too many vacation hours.

This entry was posted on Tuesday, October 9th, 2007 at 4:52 pm and is filed under Stress. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.