SHARES
Sherrie is a marketing executive. She recently transitioned from a small firm to a much larger one. As she is new to the environment, she felt isolated from her colleagues. Coping with heavy workload made the situation worse, as she is forced to work longer hours, with little rest breaks. Soon, she finds herself even more withdrawn from her colleagues, as well as having trouble concentrating and staying engaged at work.
Most of us could relate to Sherrie’s stressful situation. Stress is a harmful physical and emotional response that occurs when the job requirements do not match our capabilities, resources and needs. Although a low level of stress is necessary to increase performance at work, being under stressful situations for prolonged period can have the opposite effect.
Stress manifests physically by negatively affecting our health. A highly stressed person may feel anxious, irritable or depressed. It is not uncommon to experience sleeping difficulties, which causes fatigue the next day. Some also experience muscle tension, headache, gastric problem and loss of sex drive. Hence, managing stress becomes imperative, before stress paralyses us.
How can we manage stress?
Stress can be effectively managed with the following steps:
Take care of ourselves
The general self-care tips include maintaining a proper diet, exercising regularly and sleeping enough. Relaxing through meditation, deep breathing and engaging in hobbies helps too. Some people also journal to identify and track sources of stress.
Set work-life boundaries
Make it a habit to “switch off” from work after working hours. Simple actions could include avoid checking work emails from home in the evenings and on holidays. Disconnecting from work by taking scheduled vacations or time off helps to recharge for better work performance too.
Talk to someone
Engage in conversations with trusted friends and family to gain support and advice. If possible, discuss with superiors about the stressors at workplace, and suggest ways to improve the situation. It is also a good opportunity to clarify expectations and resources available at workplace.
How can bosses manage stress level?
Superiors plays an important role in regulating stress level. Some efforts that are encouraged include:
- Matching workload with capabilities and resources
- Designing jobs to provide meaning and growth opportunities
- Clearly defining roles and responsibilities
- Providing opportunities for social interaction among staff
- Establishing flexible work schedules to cater to responsibilities outside the job
We might not be able to change our environment, but we can start by changing our approach towards stress. However, seek medical help immediately when signs of clinical depression and anxiety are observed.
Acknowledgement:
Dr. Tan Hong Yee, Psychiatrist at Mind Care Clinic, who has contributed to this article.
If you would like to make an appointment with a psychiatrist:
Find a psychiatrist in Malaysia, on GetDoc
Find a psychiatrist in Singapore, on GetDoc
by Joanne Lee
Multipotentialite. Loves creating and seeing ideas come alive. View all articles by Joanne Lee.
