5 tips to prevent chronic work stress
Hey there, it's mental health coach, Dahir Nasser. In this post, I'll share with you my top 5 tips for managing work stress that you can start implementing right away. As someone who has worked with professionals in various industries, I know all too well the impact that chronic work stress can have on mental and physical health.
Before we jump into my tips, did you know that recent research has shown that chronic work stress is on the rise, with 83% of workers in the United States reporting that they experience work-related stress? Here are 4 important things to know about chronic stress:
Chronic stress refers to a prolonged and ongoing state of physiological and psychological arousal in response to stressors that persist over a long period of time.
Unlike acute stress, which is a temporary response to a perceived challenge, chronic stress can be caused by ongoing or recurring stressors such as work pressure, financial stress, relationship problems, or health concerns.
Chronic stress can have negative effects including increased risk of cardiovascular disease, weakened immune function, and mental health disorders such as anxiety and depression.
A 2021 study showed that healthcare workers, educators, and essential workers are especially at risk for chronic work stress.
But here's the good news: by implementing some simple strategies, you can reduce your stress levels and promote a healthier, more balanced lifestyle. Let's get started! Here are 5 tips for managing work stress:
Identify your stress triggers. The first step in managing work stress is to identify your stress triggers. These are the situations, people, or events that cause you to feel overwhelmed, anxious, or unfit. Some examples of triggers include environments that are not inclusive or welcoming, tight deadlines, difficult clients, or industry layoffs. Once you identify your stress triggers, you can work on developing coping strategies to manage them.
Process your stress triggers. Many of our stress triggers are developed as survival adaptations that no longer serve us. By processing our stress triggers, we can better understand why we react the way we do and develop more effective coping strategies. This might involve journaling, counseling, or simply taking some time to reflect on our stress triggers. Unprocessed trauma may play a part in your emotional state especially if you have identified events that are unresolved. If so, explore structured approaches such as therapy, brainspotting, and EMDR to accelerate your processing and healing.
Develop a stress-prevention plan. A stress-prevention plan is a set of strategies and activities that you can use to manage stress in your daily life. This might include activities such as exercise, mindfulness meditation, or deep breathing exercises. By developing a stress-prevention plan, you can proactively manage your stress levels and reduce the impact that stress has on your health and well-being.
Take breaks. Taking conscious breaks regularly throughout the workday can help you manage stress and improve your overall productivity. Our minds crave fresh experiences so switch it up! Try taking short breaks every 60-90 minutes to stretch, walk around, or engage in a calming activity such as reading or listening to music. It may also be time to consider changing up the space you work from. If you are working remotely, try working at a local park or coffee shop two days a week. Or explore a sabbatical from work that allows you to fully recharge and get inspired.
Seek support. Finally, don't be afraid to seek support when you need it. It’s good talking to a supportive friend or family member, but ideally you would be able to talk to a mental health professional, seeking support can help you manage stress and improve your mental health.
By implementing these 5 tips for managing work stress, you can take control of your stress levels and promote a healthier, more balanced lifestyle. Remember, preventing and managing work stress is an ongoing process, so be patient and persistent in your efforts to reduce stress and promote wellness.