Workplace stress is often associated with physical health problems such as headaches, upset stomach, and muscle tension; and psychological problems such as depression, anxiety, and burnout. All of which may contribute to overall career frustration. According to the American Institute of Stress (2014), workplace stress costs organizations over $300 billion annually in lost productivity due to absenteeism, turnover and healthcare expenditures.
A 2009 survey by the American Psychological Association indicated that 69% of employees reported that work was a significant source of stress for them and substantially interfered with their responsibilities at home. Studies indicate that across occupational categories (blue-collar, white-collar, and helping professions) the social environment of the organization played a significant role in predicting depression and burnout. Characteristics of such included negative work relationships, interpersonal conflicts, lack of peer support, and social isolation.
There are several proven strategies that can be implemented to reduce workplace stress and its associated consequences:
For organizations and managers, creating an environment that is conducive to effectively coping with work stress results in significant economic benefits to the corporation.
Researchers from the Schools of Medicine at Duke University and the University of Pennsylvania argue that “in order for stress management programs to be effective, they have to be accessible, convenient, and engaging to the employees”, as well as cost-effective and economically sustainable for the organization. These same researchers conducted a randomized controlled trial examining the effectiveness of therapeutic yoga and mindfulness-based stress reduction programs in reducing stress, enhancing emotional well-being and work performance. The trial enrolled 239 employee volunteers who were randomly assigned to one of three interventions: yoga, mindfulness meditation, or a control condition that provided the participants with a list of insurance-provided resources (fitness center discounts, wellness coaching opportunities etc.) They found that compared to the control condition, the therapeutic yoga and mindfulness based programs both lead to significant improvements in perceived stress levels and reduction in sleep problems; suggesting these strategies are viable interventions to implement in the workplace.
For individuals, enhancing your own coping strategies and resilience in the face of workplace stress can reduce your risk for depression, anxiety, and burnout.
Workplace stress takes a significant toll on the health and well-being of employees and organizations and has far-reaching social and economic consequences. By implementing an integrated and comprehensive stress-reduction approach that works at the organizational, team, and individual level, corporations can promote work conditions that foster resilience, well-being and organizational functioning.
Anxiety is a normal and healthy emotion. However, if the feeling of anxiety becomes too distressing and starts to negatively impact your day to day functioning then it might become an anxiety disorder which is a mental health diagnosis evidenced by feelings of nervousness, worry, fear, irritability, problems with concentration, and sleep problems.
If you believe you might be suffering from an anxiety disorder and want to seek help, your primary care manager is a great first step in the referral process to seeing a behavioral health provider.
The first step is to be able to identify that what you are feeling is anxiety. The next step is to ask yourself if your feelings of anxiety are out of context to the situation that you are going through. Third, attempt to identify any associated triggers to your feelings of anxiety. Once you have gained insight into your thoughts and feelings then you can start the process of reducing your anxiety symptoms.
1.Use self-compassion: Kristin Neff stated that self-compassion is extending compassion to yourself when you are feeling inadequate, feeling like a failure, or just suffering.
The concept of Self-compassion has three main components:
2. Practice Self-Care: Self-care is any activity that you do with the intent of taking care of your mental, emotional, and physical health. Good self-care is essential to improving mood and reducing anxiety. You can get more information on self-care at this link: https://psychcentral.com/blog/what-self-care-is-and-what-it-isnt-2/
Self-Care looks differently for everyone. Below are a few self-care activities that you can engage in.
In summary, anxiety can negatively impact your social and occupational functioning. Learning how to identify your symptoms, determining if symptoms are out of context to current stressors, and identifying associated triggers are key components to developing adaptive coping strategies.
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