According to research, the average person spends an accumulated total of 10.3 years of time at work. The average business professional has 30 to 100 projects on their plate. This is probably why more than 40% of adults say they lie awake at night plagued by the stressful events of the day. According to a recent study by a psychotherapists’ body, psychological illness is to blame for 14% of missed working days in Germany – a 50% increase over 12 years. How to beat work related stress in management jobs is thus a topic that is important and significant for all of us-to consider.
First thing, work-related stress is defined as a harmful reaction people have to undue pressures and demands placed on them at work. There are various job conditions that lead to stress. Some of these are:
What causes work related stress in management jobs
The design of tasks: Heavy workload, infrequent rest breaks, long work hours, and shift work; hectic and routine tasks that have little inherent meaning, do not utilize workers’ skills, and provide little sense of control.
Management style: Lack of participation by workers in decision making, poor communication in the organization, lack of family-friendly policies.
Interpersonal relationships: Poor social environment and lack of support or help from coworkers and supervisors.
Work roles: Conflicting or uncertain job expectations, too much responsibility, and too many “hats to wear.”
Career concerns: Job insecurity and lack of opportunity for growth, advancement, or promotion; rapid changes for which workers are unprepared.
Environmental conditions: Unpleasant or dangerous physical conditions such as crowding, noise, air pollution, or ergonomic problems.
So how do you identify whether you are a victim of work-related stress? In case you are experiencing any of these symptoms, you should seek help.
Symptoms of work related stress in management jobs
Physical symptoms:
- Fatigue
- Muscular tension
- Headaches
- Heart palpitations
- Sleep difficulties
- Gastrointestinal upsets
- Dermatological disorders
Psychological symptoms:
- Depression
- Anxiety
- Discouragement
- Irritability
- Pessimism
- Feelings of being overwhelmed and unable to cope
- Cognitive difficulties, such as a reduced ability to concentrate or make decisions
Behavioral symptoms:
- An increase in sick days or absenteeism
- Aggression
- Diminished creativity and initiative
- A drop in work performance
- Problems with interpersonal relationships
- Mood swings and irritability
- Lower tolerance of frustration and impatience
- Disinterest
- Isolation
Taking just a few simple steps to avoid office burnout each day can pay great dividends in the long run.
Steps to deal with work related stress in management jobs
- Take a break every 20 minutes: Your mind and body need a break every 20 minutes in order to function a 100%. So get up from your seat, walk a little, drink some water, or go to the washroom. Looking away from your screen for even two minutes is helpful.
- Drink plenty of water: Keeping yourself hydrated lets the mind think clearly, and is also good for one’s eyes.
- Eat a healthy diet: Start your day with a big, healthy breakfast – and no matter how busy you are, don’t skip any meals.
- Exercise: We all lead a sedentary lifestyle – of sitting at a desk all day. And that’s why even half an hour of some exercise – whether it’s going for a walk, to the gym, or doing yoga – is a must. If you can manage some physical activity even 4-5 times a week, it’s good enough.
- Get enough sleep: Getting 6-8 hours of a good night’s sleep ensures that you have enough energy to get work done during the day.
- Move close to office: Studies show that people who have shorter commutes are happier.
- Become organized: Organize your surroundings by clearing up your office space – and you will find that your mind subconsciously gets de-cluttered too. Make a to-do list to focus on important tasks that you need to get done.
- Attempt to get along with your colleagues: Treat others in office the way you would like to be treated.
- Stay positive: Be optimistic about your goals and targets – and you will find that you will get great work done, and on time. Be cheerful, and spread some of that happiness to others.
- Take a vacation now and then: There’s no point in saving up all your leave – Take sick days off when you need to, and go for a holiday to “recharge your batteries” every once in a while.
Hopefully all the senior managers and other executives can take a cue, and try to not fall pray to these conditions. After all, the only way you can do meaningful work is firstly by not being stressed about it!
