8 essential tips to reduce work stress

Work stress has become one of the most important phenomena of the work environment and organizations in the last decades, especially after the economic crisis that has notably affected the countries developed.

The staff cuts, the low expectations of development within the companies, the changes socioeconomic conditions and the difficulties of reconciling personal life with work, among other reasons, have contributed to that the well-being of workers has been notably affected.

This has meant that many investigations in the field of organizational psychology have focused on this line of work, and thanks to this, much progress has been made in understanding why this phenomenon occurs and what can be done to prevent it and reduce it.

Work stress: a multifactorial phenomenon

Stress is a multifactorial phenomenon that has its origin not only in the factors of the job (excess tasks, monotony, etc.), but there are many causes that can cause its appearance.

Organizational factors also influence the onset and development of stress. Some examples are: the leadership styles of superiors, organizational communication, the possibilities of promotion within the company, the human resources policies of the companies or the relationship with job.

This last point is especially important, since social support can not only become a stressor, but can also act as a buffer. In other words, when stress has occurred, the relationship with co-workers can reduce the impact of stress in an individual.

Stress at work as a collective phenomenon

Studies have also provided evidence that social factors (economic crisis, cultural expectations, etc.) and extra-organizational elements (for example, the bad relationship with your partner or financial problems at home) work as stressors and, therefore, can contribute to stress manifesting itself in the place of job.

Recently, some authors such as José Mª Peiró affirm that stress occurs at various levels and that a collective analysis of this phenomenon is essentialOtherwise, it becomes impossible to prevent and control it. People, when working in groups, share emotional experiences, and both these emotional experiences and stressful experiences can be contagious. The shared expression of these emotions is called "affective tone" or "emotional climate".

The role of the individual in coping with stress

Now, without neglecting this trans-level and collective vision of stress, the role of the individual is also important when it comes to cope with stress, which after all is the one who suffers the negative consequences and experiences the symptoms and consequences of this phenomenon.

The mismatch between the existing demands and the control that the person has to face these demands is decisive so that stress does not occur. Likewise, the individual can adopt a series of habits to prevent stress and combat discomfort when it is present.

Symptoms

Work-related stress can significantly alter our lives and affect our thinking and our behavior, causing physiological, physical, cognitive, emotional and behaviour. These are some of the most common signs:

• Fast heartbeat and tachycardias
• Dizziness, nausea, and vomiting
• Headache
• Muscle tension and contractures
• Irritability
• Insomnia
• Concentration problems
• Anxiety and depression
• Bad mood
• Difficulty making decisions
• Increased consumption of psychoactive substances (tobacco, alcohol, etc.)

Some tips to reduce stress

If you think you are going through this situation, it is important that you take action to prevent it from becoming chronic and the burnout or burnout syndrome (chronic job stress).

Below you can find some tips that will help you reduce the characteristic symptoms of this phenomenon and improve your mental well-being:

1. Seek support from friends or family

If you are going through a situation of work stress, the first thing you should do is seek close support to be able to share your experience. Whether it's a co-worker, friend, or family member, talking to someone else will help you feel less alone.

It is also important that you understand that work stress occurs many times through causes beyond your control, so if the stressor is in a poor organizational structure or cutbacks policies (in which tasks among the workers are poorly distributed) you will be able to do little to change it by yourself. In these cases it is better to talk to your superior so that the company can take measures. Of course, as long as there is a good relationship with your boss.

2. Assess your interests, skills, and passions

It may happen that work stress is the result of your professional profile, in which the skills you you own do not fit the workplace you are in (due to a poor selection process personal).

For example, there are people who are passionate about working as a salesperson, because they like to have to negotiate and constantly talk to people. However, there are other individuals who are made to work in front of a computer, since they are motivated by the administrative work and have a number of skills and training that make them perform well in that job. When a person does not enjoy their work or the job you do is too big for you, you may end up stressed.

To avoid this situation it is necessary to carry out an honest evaluation to say whether or not you should look for a alternative job, one that is less demanding or better suited to your interests or skills. This decision may not be easy, so you may need to take a Life Coaching session (or life coaching) to help you decide the path that best suits you.

If you want to know what this Life Coaching is, you can visit this article: "Life Coaching: the secret to achieve your goals”.

3. Disconnect from work

Work is necessary for our life and essential for well-being, but some people become addicted to work and they themselves are the cause of their stressful situation. If you are one of those individuals who you are always aware of the mobile for work issues or when you finish your workday you take your work home, you should seriously consider taking a break. Rest is synonymous with well-being, and therefore work should not compromise your psychological health.

4. do exercise

Rest is important, but so is having healthy habits. There are many people who practice physical exercise when they leave work because it helps them to disconnect. There is nothing better than going to spinning class or playing a game of paddle tennis to release tension and clear your mind after a long working day.

Scientific studies have shown that physical exercise reduces levels of cortisol (which is the hormone related to stress), increases the production of norepinephrine (norepinephrine), a neurotransmitter that can moderate the brain's response to stress, and produces endorphins or serotonin, what help improve mood.

5. Manage time

Poor time management is one of the most common causes of stress. For example, being distracted with the computer, or not having planned the time of the task that you must carry out can make you end up assuming many tasks at the same time or not completing any. Therefore, a correct organization of time is one of the best strategies to prevent stress.

Unfortunately, we cannot choose between saving or spending time, and then we must find a way to use it more effectively. We all have in common that the day lasts 24 hours, but how we manage our time depends solely and exclusively on each person. If you want to learn how to organize your time to prevent stress at work, there are many courses that will help you manage it more effectively.

6. Sleep well

While it is true that stress can cause sleep problems, lack of sleep can interfere with productivity, creativity, problem solving skills and the ability to concentrate. The more rested a person is, the better able they are to cope with their job responsibilities and the more prepared they are to cope with stress in the workplace.

7. Practice Mindfulness

Mindfulness (or Mindfulness) can be considered a philosophy of life that helps to face experiences in a more adaptive and healthy way. Thanks to meditation and other techniques, the person who practices Mindfulness manages to develop the ability to be mindful, compassionate, and to be in the here and now with a mindset not prosecutor.

There are different programs that help develop Mindfulness such as the MSBR (Stress Reduction Program based on Mindfulness) that lasts 8 weeks and that, according to different investigations, improves the quality of life of the people who they prove.

If you want to learn different Mindfulness techniques, you can read this article: "5 Mindfulness exercises to improve your emotional well-being”.

8. Go to psychological therapy

People can go through different stressful situations throughout our lives and one of the most important sources is related to work. Many times work in a company is subject to conditions, forms of organization and demands that are not determined by our capabilities, needs or expectations. For example, technology, production requirements or the deficient design of the organization, which underestimates the importance of the company's human resources.

People have a great capacity to adapt, but sometimes the demands of work force us to make an excessive effort that can cause adaptive problems.

It is important to note that in the same workplace, with the same conditions, not everyone reacts to stress in the same way: some individuals may suffer from this situation more than others. This is because each person has a different ability to adapt based on different reasons (personal variables, job skills, expectations about the job, problem-solving skills, etc.).

Psychological therapy becomes a good alternative to alleviate this situation, because it helps to develop a series of strategies and skills so that we can control the experiences and consequences that work stress produces. In this way, one is more prepared to cope with the requirements of the job and reduces discomfort more significantly.

Instituto Mensalus: experts in psychological therapy

If you are going through a time when you feel stressed at work and have begun to notice that the situation in which you find it comes big and is affecting your day to day, the Instituto Mensalus Psychology Center has a team of expert professionals in the treatment of this type of problem.

It is located in Barcelona, ​​where it offers face-to-face therapeutic sessions, but it also has the possibility of online therapy. The sessions work on relaxation techniques, cognitive restructuring, training in specific skills, among others, to overcome work stress.

If you want more information, you can find the contact details of the Instituto Mensalus Psychology Center in their professional profile.