Stress at work is common, but the sources below point to a lot you can do about it. The WHO says decent work is good for mental health. It can give people a livelihood, a sense of confidence, purpose and achievement, positive relationships and structured routines.
Here are practical steps from three trusted sources. They suit almost any job.
- Find the cause first. The NHS says the first step to feeling better is to identify what is causing the stress, whether it comes from your job or from something more personal. EU-OSHA explains that workers feel stress when the overall demands of the job are greater than their capacity to cope with them. Start today by writing down what is weighing on you most this week.
- Take control of what you can. The NHS says that feeling you have no control is one of the main causes of stress, and that taking control can be empowering. Pick one thing in your day that is in your hands and act on it.
- Work smarter, not harder. The NHS describes this as prioritising your work and concentrating on the tasks that will make a real difference. Leave the least important tasks to last, and accept that you will not have time for everything. Try choosing your most important task each morning.
- Be active. The NHS notes that exercise will not make stress disappear, but it can reduce some of the emotional intensity and let you deal with problems more calmly. The WHO also lists opportunities for leisure-based physical activity among its recommended ways to help people manage stress.
- Connect with people. According to the NHS, a good support network of colleagues, friends and family can ease work troubles and help you see things in a different way. Talking things through with a friend may also help you find solutions. Invite a colleague for a short break today.
- Make time for yourself. The NHS points out that many of us work long hours and do not spend enough time on things we enjoy. It suggests setting aside a couple of nights a week for some quality me time away from work.
- Set yourself a goal. The NHS says goals and challenges, at work or outside it, such as learning a new language or a new sport, can help build confidence, which may help you deal with stress. EU-OSHA adds that stimulating, sometimes challenging work is different from a stressful workload when the environment is supportive, people have enough autonomy, and they are well trained and motivated.
- Help someone else. The NHS says volunteering or community work may help you become more resilient. If you do not have time, it suggests doing someone a favour every day, even something as small as a coffee run for colleagues.
- Notice what goes well. The NHS suggests writing down three things that went well, or that you are grateful for, at the end of every day.
- Focus on what you can change. The NHS says changing a difficult situation is not always possible, so concentrate on what you do control. Its example is a company making redundancies, where you could focus on looking for a new job.
- Be careful with quick fixes. The NHS says alcohol, smoking and caffeine might give temporary relief, but in the long term they will not solve your problems and will create new ones. It is best to tackle the cause of the stress.
If you manage a team or run a business, the sources have ideas for you too. EU-OSHA says that when psychosocial risks are seen as an organisational issue rather than an individual fault, they can be tackled in a structured way, like other safety risks. It also says involving workers helps, because workers and their representatives have the best understanding of the problems that can occur in their workplace.
The WHO recommends that employers assess and then reduce workplace risks to mental health. Its examples include flexible working arrangements and frameworks for dealing with violence and harassment. It also recommends manager training that builds open communication and active listening.
You do not need to try everything at once. Pick one or two tips, try them for a week, and keep what works for you.
Sources
World Health Organization – who.int/news-room/fact-sheets/detail/mental-health-at-work
NHS – nhs.uk/mental-health/self-help/guides-tools-and-activities/tips-to-reduce-stress
EU-OSHA – osha.europa.eu/en/themes/psychosocial-risks-and-mental-health