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Research commissioned by Mind recently identified work is what people found the most stressful factor and one in three people (34%) stated that their work life was either very or quite stressful.
Over 2,000 people were surveyed and found that workplace stress has resulted in 7% (rising to 10% amongst 18 to 24 year olds) having suicidal thoughts and one in five people (18%) developing anxiety.
People under stress often take alcohol and drugs to cope and almost three in five people (57%) say that they drink after work and one in seven (14%) actually drink during the working day to cope with workplace stress and pressure.
Some other coping mechanisms people stated were smoking (28%), taking antidepressants (15%), over the counter sleeping aids (16%) and prescribed sleeping tablets (10%).
The findings also show that a culture of fear and silence about stress and mental health problems is costly to employers.
Key findings taken from the survey:
- One in five (19%) take a day off sick because of stress, but 90% of those people cited a different reason for their absence.
- One in ten (9%) have resigned from a job due to stress and one in four (25%) have considered resigning due to work pressure.
- One in five (19%) felt they couldn’t tell their boss if they were overly stressed.
- Of the 22 % who have a diagnosed mental health problem, less than half (10%) had actually told their boss about their diagnosis.
- Over half of managers (56%) said they would like to do more to improve staff mental wellbeing but they needed more training and/ or guidance and 46% said they would like to do more but it is not a priority in their organisation.
1. Identify the cause(s) of stress within the work or home environment.
It is important that you identify what is causing your stress – is it a work colleague, are you taking everything out of perspective or is it something at home which is affecting your work?
2. Ensure that breaks and lunch breaks are away from the computer
As a routine take your morning break and lunch time break in a staff area or in the dining room or even go out to a park. It does make you feel much better and prepared for work more effectively. There is clear research showing that we are more productive after taking a break and some gentle exercise such as walking.
3. Try not to have music on all the time
Listening to music is good sometimes but it is often better to concentrate without music and it will also help those about you. Not everyone likes the same music.
4. Any constant noises should be reduced, if possible
Constant noise can be very stressful so try and reduce noise where possible. When speaking on the phone it is good practice not to talk too loudly in an open plan area. Go to a quiet area for short periods or how about working from home one day if this is practical for you.
5. Communicate effectively to all
So often we can say something and it is taken out of context. Make sure when you are communicating that you use the right words. When you type an email, leave it as a draft until the next day. It is not a good idea to write in haste when you could be upset. It is always best, if possible, to speak in person but it is not always practical.
6. Take about 8 glasses of water
Our body needs at least 6-8 glasses per day as experts say and this is to help reduce headaches and can help the immune system. If you are not keen on water, it is important to drink fluids such as fruit teas and fruit juices. Fizzy drinks contain a lot of sugar so check how much in a can or bottle.
7. Healthy eating such as fruit and vegetables daily
Fruit such as apples or pears can make a great snack whenever you feel like a snack no matter what time of the day it is. Vitamin C is reduced when under stress, so it is important to increase intake.
A healthy snack such as fruit or a low fat fruit yogurt or a smoothie not only helps to keep the hunger pangs at bay but is also your 1 of 5 fruit and vegetable that you will be eating. Dark green vegetables are especially good when under stress as they contain iron such as spinnach.
8. Talk to a friend or someone if you are feeling stressed
It always helps if you can talk to someone whether it is someone you know or through a support group. It is amazing how this can help some people but for others it is not so helpful.
If you have no support, then a way to help is to write down all those things that are causing you to worry and this can actually help to relieve the pressure. Try making a list of what you can control and a list of what you cannot control. The list you can control write down in order of priority and then start on the list one day a week. The list you have no control over, then try and this is the hard thing to do, but try as hard as you can not to worry and just realise that you will not be able to change anything that is outwith your control.
9. No time – then make time and create an action plan for the next week/month
There never seems to be any time to do what we actually want and need to do. Do you take work home? Think about all the meetings you go to – do you really need to attend them all? Try either not going or send someone in your place sometimes. When you plan for the week ahead, it does help you to focus and at least have some sort of plan. I usually try and plan ahead, it doesn’t always go to plan but at least I know what I need to get done this week or the next week.
Here is an action plan which will keep you focused so try it and see how you get on. Download here www.stressassistance.co.uk/tips-work-stress.html
10. Worried – create a Worry List with headings ‘Worry’ and ‘Cause’
So often we worry and this can affect our sleep and find that we cannot concentrate properly at work as we are so tired. Well it is now time to take some action as I need my sleep and I am sure you do also as it helps to replenish your body and make you ready for the next day. The worry list is useful and it can help you realise that it is not always something that you should be worrying about at all. Download the free worry list here
