In our April AAG newsletter, we discussed Recognizing Mental Health Stressors in the Workplace. We pointed out signs and expressions of stress in the workplace that often are carried home. As was mentioned, identifying stress-inducing situations is but one part of the process; taking charge and moving toward solutions is essential.
Here are some easily implemented ways to manage stress at work [1]:
- Track stressors by journaling which situations create stress and how you respond to them; perhaps you can talk to a friend about these.
- Develop healthy responses to stress such as exercise; lunch-time walks are often done by small groups (and minimize maladaptive behavior like eating or drinking alcohol to combat stress)
- Establish boundaries for yourself such as not checking work email after a certain time
- Take time to recharge by “switching off” of work mode and not thinking about work or engaging in work-related activities
- Learn how to relax – find what works for you!
- AAG recommends practicing mindfulness and meditation, getting exercise, or simply spending quality time with friends and family
- Talk to a supervisor to explore ways to manage stressors as they emerge
- Get support from trusted friends and family and/or through your employee assistance program (EAP); you may even consider a counselor!
In addition, eating a healthy diet and maintaining regular and fulfilling sleep patterns are also critical to overall wellbeing. [2] Be kind to yourself and allow your mind and body the time and nutrients it needs to perform at an optimal level. If you are feeling overwhelmed at work, your mental health and the quality of your work will suffer. Be proactive about stress and don’t be afraid to acknowledge its presence. Remember, you are not alone – according to a national survey, 36% of U.S. workers report typically feeling stressed or tense during their work day with 20% reporting stress levels of 8, 9, or 10 on a 10-pt scale. [3]
Many employers and health insurance companies sponsor wellness programs. Some are even free or low-cost and can involve family members. Take advantage of these resources. After all, if you are taking charge, your family likely benefits as well.
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