4 Types Of Stress At Work And How To Deal With Them

“More smiling, less worrying. More compassion, less judgment. More blessed, less stressed. More love, less hate.” ― Roy T. Bennett, The Light in the Heart

Work is meaningful and essential. Work is a part of life. It’s utilizing our talents in order to get something in return. It is a give-and-take process that benefits both parties for the betterment of society.

Through work, you get to feed yourself and your family, pay the bills and get to buy your wants and needs. It is a comfort to the people who have it because it is the answer to their needs.

Unfortunately, not all jobs fit everyone. Some are unfortunate to land a job they dislike while others simply fall out of love from their jobs. This makes it harder for them to work efficiently.

The Common Factor That Makes People Hate Their Jobs

There are a lot of factors that make people hate their jobs.

For some people, it’s the imbalance in their work and personal life. For others, it’s the overwhelming workload and the toxic people they need to work with. The list can get long but one thing is present in all these factors- stress.

Stress is the body’s natural response to pressure or danger around you. It produces hormones, like adrenaline and cortisol, that activates the ‘flight-or-fight’ response of your body. Every day, we encounter stress. However, too much stress can have negative effects on your health.

Here are the common types of stress at work and how to manage them.

Time Stress

This is the most common type of stress at work. You usually experience this when you think there’s not enough time for you to finish a task. Panic sets in and you struggle to finish as many things as you can. You rush until you get burned out, do all of them half-way or, worse, not get any work done at all.

How To Manage Time Stress

When facing time stress, it is important to manage your time and get your priorities straight. Filter your tasks so you can easily see which ones you need to do first. You can use the Eisenhower matrix for this.

Here’s how:

Do First. Tasks in this category should be your first priority. Anything that is placed here should be done as soon as you’re able and not later than the day after tomorrow.

Schedule. This could be important tasks but are not so urgent. These kinds of tasks are either important scheduled meetings or an article with a set deadline.

Delegate. Tasks in this section are not important but still urgent. It could be a follow-up call to a client or a request for your presence for a presentation. These can be transferable to people you can trust, though.

Don’t do. Tasks in this category are neither important nor urgent. You can either do it when you have nothing else to do or not do it at all.

You can use this method if you like prioritizing things the traditional way. However, with today’s technology, you can use apps like Evernote and Toggl to boost your productivity and manage your ideas and time easily.

Anticipatory Stress

This stress is associated with the feeling of anticipating the future a little too much. You anticipate so much that uncertainties of what could happen in the future overwhelm you.

Here’s How To Deal With Anticipatory Stress

Be Positive. The best way to deal with anticipatory stress is to not let fear get the best of you. Positive visualization of outcomes helps by cutting off the negative stream of thinking. Meditation and calming yourself down can also help you from stressing yourself out.

Be Prepared. Face the unknown and tackle it head on by visualizing both the best and worst case scenario. If you think that something is going to go bad in the near future, be prepared and formulate back-up plans that you can use.

Be Brave. Anticipatory stress is mostly caused by the thought of failure. In order to combat failure, prepare yourself by visualizing possible obstacles in your path. Take those obstacles as challenges and see failure as a chance to learn and grow.

Situational Stress

Situational stress happens when everything starts to go out of your control. It appears suddenly and you will have no clue on what to do. It is the time when you think that everything is going smoothly but suddenly, in a blink of an eye, everything goes downhill.

It could be a time when conflict suddenly erupted near you and you are caught in the middle of it. Or it could be the time where your boss suddenly mocked you in front of many co-workers.

Getting Over Situational Stress

Everyone reacts to situational stress differently. You can act out based on your behavior or on how your automatic response work in specific situations. In a sudden eruption of conflict, you either join the conflict or back away.

Be Self-Aware. The most important point is to be self-aware in whatever you will be doing. Being aware of yourself, your actions and with everything around you, will help you think of a solution despite the stress you are under.

Be Calm. Keep hold of your cool and use your head instead of your temper or emotions. Keeping calm lets you assess the situation before doing something that can negatively affect you, your reputation or your job.

Be Patient. Be patient by hearing each side of the conflict before deciding how to solve it. Meet them halfway in order to come up with a peaceful end to it. If you are dealing with situational stress with your boss, hear him out before reacting.

Encounter Stress

This stress involves the feeling of being overwhelmed by meeting new or too many people. All of us can be overwhelmed by a lot of people, whether we are introverts or extroverts.

It might be because you don’t like them or they don’t like you, but you have to interact with them. It might also mean that it’s the first time you’ll meet them and you worry about how they will react or how they will perceive you.

Handling Your Encounter Stress

Practice People Skills. In order to be able to manage a lot of people well, practice or even perfect your people skills. Be confident with interacting with them, so that you can take control of the situation. You’ll be calmer knowing that you can handle any problem that can arise.

Be Emphatic. Empathy is understanding another person from their point of view. Putting yourself in someone else’s shoes will make you understand them deeper and feel what they are feeling without judging them. It’ll avoid possible conflict and strengthen relationship bonds at the same time.

Breathe. Whenever stressed, it is important to breathe. Deep breathing has the ability to reduce stress in the body. This signals the brain to calm down and the brain sends the message all over the body.

Other Stress Management Techniques

Write. Studies show that writing about your feelings or anything that makes you happy reduces stress. Take time, relax and write anything you can think of.

See Also: Writing Therapy: How It Can Make Your Life Easier

It is very important for you to be able to take care of your well-being in order to continue doing what you love and sharing what you can do to everyone. Equipping yourself with a healthy body, engaging mind and a positive attitude will make you go a long, long way.

See Also: 4 Ways To Reduce Stress Inside and Outside of Work

 

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