We all know that stress is bad and that stress can lead to multiple health complications, including triggering anxiety attacks. In our lives we can modify things to ease the stress a bit but work is by far the least flexible.
It's easy for people to say if you don't like your job or that it is causing you suffering you should just quit. Plainly put, it's not that easy. The debate of whether to quick your job or not can cause a lot of stress in itself as you have to plan for endless possibilities.
What happens if you quit? You may be able to find another job or you may have enough savings that you can take a break for a month or so. Perhaps you can apply for jobs on a different career path. It may be the perfect time to find a remote job that gives you more flexibility. There is also the possibility that you can't get another job that easily. Unexpected costs may occur and not having an income can then be cause for more concern and stress.
The ideal solution is that we find a way to manage the stress at work before it leads to more serious problems.
Step 1: Identify the cause. It's almost impossible to address an issue effectively if you don't know what's causing it. If your workload is too much, the solution to that would be different than if the problem at work is people distracting you.
Step 2: What would help now? If we use the two above examples of triggers, we could say that for the high workload, it would help if you could split responsibilities with another colleague. It may be that you want to finish your current 'to-do' list before anything else is added. It may be that you need a few days away from it to relax and regroup. If we use the other example of people distracting you, it may help if you can work from home, or work in a separate area. It could also help if people are instructed not to interrupt verbally but instead, send an email or a message if they need something.
Step 3: Once you've got your quick solutions down, you can approach your superior. Arrange a chat and explain what you're struggling with, followed by what you think would help. Employers have a duty of care to their staff and although it can be an uncomfortable conversation, it is better to address it than to reach a point where you are signed off of work because you cannot cope anymore.
Step 4: Test different solutions. Hopefully you will have the support of your superiors to try and implement some of your suggestions. If not, see what you can change. Try to let people know that you are busy and enforce a change that they email you instead of interrupt. If your workload is piling up and your superior won't hit pause on it until you catch up; make your own priority list and take your time working through it. When you feel overwhelmed, take a break and get some fresh air. If you can never catch up and you have spoke to your supervisor, then you can reiterate that you cannot cope with that workload at the moment and that you raised that with them.
Step 5: Look for outlets. Imagine a spring. Stress to us is like when you compress a spring. It's full of tension that needs to be released. With a spring, you would just take the pressure off or let it go. We need to find the equivalent for us. The best case scenario would be being able to decompress after the working day. That might be going the the gym, going out with friends, reading a book, etc. It's about finding what works for you. Try to leave the work stress at work and not dwell on it once you're out of working hours. At that point, it's not your problem.
Step 6: If all else fails, it may be time to look for another job. Try doing so while you still have income coming in. Plan the steps towards a life that you believe will bring you joy and fulfilment. You could have another meeting with your supervisor to express your concerns again to see if they can support you before you make the decision to leave. Seek advice from mental health professionals as they may be able to help you create a roadmap to a less stressful working life.
Work will be stressful. It's impossible to not be stressed at all in life but it is possible to manage it so that it doesn't impact your life negatively. Notice the times when you are getting more stressed whether it's physical symptoms (like increased heartrate) or how you interact with others (raising your voice). Do a quick breathing exercise and then look at what you can change to stop from spiralling.
Do you find work too stressful?
Yes
No
Sometimes
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