Are you experiencing all kinds of stress at work? If so, you are not alone. According to research and surveys on work stress, nearly 40% of adults say that stress has caused them to stay up late at night. Since no one has a completely stress-free job, it is difficult to avoid work stress.
If you are experiencing a lot of work stress at your workplace, there are several ways you can use it to cope with it and be more productive. If you can identify the type of stress you are experiencing and its cause, you can take a step towards relieving the mental pressure that is weighing on you. Below, we have outlined the 10 most common types of work stress. Moreover, after discussing the types of work stress, we will also give you suggestions on how to deal with these conditions.
1. Burnout
You are aware that you are suffering from burnout if you are physically and emotionally tired at work and constantly feel that your performance is not up to the required standards. One cause of burnout is that your boss gives you a lot of work but constantly criticizes you despite your performance or effort. No matter what you do, you are never good enough. Additionally, another cause of burnout is a lack of resources to complete the work assigned to you. Lack of encouragement, lack of resources, or both can lead to frustration. According to the Mayo Clinic, signs of burnout include distrust and pessimism toward others or criticism at work, a lack of energy for productivity, and irritability or helplessness in dealing with coworkers and customers.
What can you do to improve this type of stress at work?
You can reduce burnout by talking to your manager. Explain why you feel you are being unfairly criticized or outline the additional resources you need to fulfill your job responsibilities. No matter what the problem is, nothing will be solved until you open your mouth and speak up. You can also talk to your company's human resources department and see if there is an employee assistance program that can help you manage stress more effectively.
2. Acute Stress
Many employees experience this type of stress at some point. This stress is short-lived and is brought on by various adverse circumstances. When adverse circumstances are overcome, the stress they cause also disappears. For example, you may experience acute stress in the days or hours leading up to a major deadline, but feel relieved when you turn in your work on time.
What can you do to improve this type of stress at work?
According to the American Psychological Association, if you experience muscle cramps, indigestion, or heart palpitations, you are probably suffering from acute stress. Don't be disappointed. You can manage symptoms of acute stress by doing relaxation exercises like deep breathing and meditation, going for a walk, listening to music, or having a quick snack. Our suggestion is to get up and go somewhere else to temporarily escape the source of stress and focus on something else.
3. Fear-Based Stress
You may be stressed at work because of a toxic boss. Or, you may be stressed because you are afraid of losing your job. If your boss doesn’t like you, work will be very difficult and unpleasant. Eliminate these fears by discussing your fears at work in person with your manager. You can use this time to talk about your job expectations and take stock of your accomplishments to date. Communication is key to success. If you are worried about losing your job, do your best to improve your skill level enough to be ready to look for a new job if necessary.
What can be done to improve this type of stress at work?
Symptoms of anxiety-related stress include fear or agitation. According to the experts at the Anxiety Center, this can be directly related to danger or the possibility of danger, nervousness, or a feeling of panic or worry. The more you fear something happening, the more stressed you will be.
Be proactive, discuss your work concerns with your boss, and prepare for the job search. In this way, you can reduce some of your fears. Manage your stressors
What can you do to improve this type of work stress?
When was the last time you took a vacation? If you’re not sure if you’re making the most of your vacation time, you’re not alone. According to a Harris & Glassdoor Interactive Institute survey, only 25% of Americans use their entire vacation time. Unfortunately, those who do take advantage of their vacation time also spend 61% of their vacation time at work. Do yourself and your body a favor and treat yourself to a few days off. Studies have shown that vacations can help reduce the incidence of heart disease.
You can also talk to your manager to relieve the stress caused by overwork. See if there’s an opportunity to customize your daily tasks. Maybe another employee can help you with the extra work.
5. Job Search Stress
Looking for a new job is one of the most stressful events. The most stressful part of the process is when you’re invited for an interview. Even if you don't have major stress and anxiety issues, this condition will make you sweat and worry about the outcome of the interview.
What should you do to improve this type of stress at work?
In his blog, psychologist James Penn lists some of the symptoms of stress and anxiety related to job searching, such as nervousness, heart palpitations, and sweating. It is possible to overcome the stress associated with job searching by researching and finding interview questions. In this way, your self-confidence will be boosted.
6. New stress at work
Being new to the workplace can make anyone nervous. You have to be careful about the way you speak, the way you work, and even the way you dress.
What should you do to improve this type of stress at work?
You can relieve this stress by trying to get to know your manager and colleagues. Always try to help others. Research suggests that being popular with your coworkers can contribute to career success.
7. Stressful Workplace Conflicts
Bullying and gossip are some of the workplace conflicts you may encounter. If you are fed up with a problematic coworker, talk to them first. However, after unsuccessful attempts to resolve the issues, it is best to contact your boss, HR manager, or both and discuss the issues with them. There is no reason to suffer in silence.
8. Time Stress
Dr. Karl Albrecht, a management consultant and speaker, listed workplace stressors in his book “Stress and Managers.” Time stress is also one of the stressors discussed in the book. Stress occurs when you feel like time is not on your side. If you work in an environment where you never have enough time to get things done and you worry about meeting expectations, you can manage this stress by using time management skills. You can also consider delegating some of your tasks to coworkers.
9. Anticipatory Stress
This type of stress is also discussed in Albrecht’s book. Anticipatory stress is related to worry about the future. Anticipatory stress can be triggered by a specific event, such as a performance review or a business presentation. You can control and manage this type of stress by preparing for reviews or presentations in advance. Gather your materials, practice what you are going to say, and create a successful self-image.
10. Stress from Dealing with Others
Albrecht also discussed this type of stress. Interpersonal stress occurs when you feel anxious and anxious when dealing with a specific person or group of people. For example, you might be nervous about meeting the CEO of your company because you want to make a good impression. Or, you might have trouble dealing with a coworker who tends to be moody and stresses you out.
What can you do to improve this type of stress at work?
Try reducing your stress levels by putting yourself in unfavorable situations. The more you practice these positions, the more comfortable and confident you will feel.
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