How to reduce job stress

WHILE JOB STRESS isn’t new, there is no doubt it’s on the rise. This workplace coach sees an alarming trend in frazzled, burned out and exhausted workers. The constant theme I hear: Everyone is increasingly challenged to do more with less.

According to a Northwestern National Life survey, one out of four workers view their jobs as the No. 1 stress in their lives (40 percent of workers surveyed said their job was “very or extremely stressful”). I help my clients find ways to decrease work stress factors that contribute to a long list of health concerns (migraines, anxiety attacks, sleep deprivation, etc.). Many report working 80-hour weeks and routinely facing morning inboxes with more than 200 new messages — with no end in sight.

The price is high: skyrocketing illness, friction between co-workers (“desk rage”) and lower productivity. Workers return home to their families short-tempered and depleted, often anxious about unfinished work, resulting in an inability to recharge.

There are many contributors to workplace stress: unrealistic deadlines, lack of supervisor support or understanding, feuding co-workers, misallocated or simply too few resources … the list goes on. Another big contributor is supervisors who fail to involve workers in decision-making that affects their daily work.

What causes workplaces to be in this state of constant overdrive? Increasing global competition, a tightening economy and excessive performance expectations all drive the ever-spinning hamster wheel. The information age is our blessing and our curse. Technology has made it easy to communicate and difficult to ever get away from the job. BlackBerrys, PDAs and laptops keep many workers tethered to their work, including on the well-deserved family vacation to Hawaii. If you find yourself sneaking out of the hotel room late at night, or slipping off the beach to compulsively check just “a few e-mails,” you might just have a problem. (If in doubt, ask your family.)

Many of my clients are at a critical juncture: continue down the same burnout path and suffer the inevitable consequences, or change.

If everyone in your company is stressed looking for efficiency or looking for cover, there may be a need to address the issue systemically. One thing experts and surveys agree on: Happy workers equate to productivity.

What companies can do:

  • Don’t expect your people to do it all. Unreasonable goals are counterproductive. They demotivate your work force and cause unnecessary frustration.
  • Watch for signs of depletion in your workers. Monitor workload and schedules to make sure they are in line with resources. Find ways to decrease the burdens by decreasing daily or excessive paperwork and approval processes. Consider outsourcing.
  • While many jobs have normal cycles of “crunch time” or heavier workloads, don’t allow this to become a yearlong constant. Appropriately acknowledge and compensate people for extra work (additional time off, bonuses, etc). Work exceptionally hard during these times to let your employees know they are valued and appreciated.
  • Survey employees and their perceptions of job conditions, stress and workplace satisfaction. Supervisors should consult with employees around decisions that affect their day-to-day work lives and responsibilities; giving them more control and flexibility over their work can yield great returns (like keeping talent!).
  • Provide opportunities for workers to socialize, have fun and blow off steam.

What workers can do:

  • If you are the poster child for workplace exhaustion and stress, stand up for your rights! Be professionally assertive and express your feelings to supervisors who make unreasonable demands. Communicate when you don’t have the time or resources necessary to accomplish the request. Ask for prioritization. If the boss demands it “has to be done,” counter with, “What piece of my other workload can I give up to get this done?”
  • Don’t inundate co-workers with e-mail overload. Clarify critical e-mails from noncritical ones. Note when it’s an FYI only or action required.
  • Avoid being your own worst “stress enemy” by setting unrealistic expectations on yourself. No, you really can’t do it all, and trying to do so more often than not means you (and your loved ones) pay a very high price. Consider establishing a great job or good enough bar vs. a standard of perfection.
  • Make yourself a priority. You are the foundation on which all else hinges. Humans need to unplug to recharge. Plan unplugged time and activities to refuel — a walk, meditation, massage or yoga class and real vacations.

I am not suggesting it isn’t important to work hard. What I am suggesting is that it’s important to have balance and to work smarter vs. solely working harder.

Reduce Your Job Stress

WHILE JOB STRESS isn’t new, there is no doubt it’s on the rise. This workplace coach sees an alarming trend in frazzled, burned out and exhausted workers. The constant theme I hear: Everyone is increasingly challenged to do more with less.

According to a Northwestern National Life survey, one out of four workers view their jobs as the No. 1 stress in their lives (40 percent of workers surveyed said their job was “very or extremely stressful”). I help my clients find ways to decrease work stress factors that contribute to a long list of health concerns (migraines, anxiety attacks, sleep deprivation, etc.). Many report working 80-hour weeks and routinely facing morning inboxes with more than 200 new messages — with no end in sight.

The price is high: skyrocketing illness, friction between co-workers (“desk rage”) and lower productivity. Workers return home to their families short-tempered and depleted, often anxious about unfinished work, resulting in an inability to recharge.

There are many contributors to workplace stress: unrealistic deadlines, lack of supervisor support or understanding, feuding co-workers, misallocated or simply too few resources … the list goes on. Another big contributor is supervisors who fail to involve workers in decision-making that affects their daily work.

What causes workplaces to be in this state of constant overdrive? Increasing global competition, a tightening economy and excessive performance expectations all drive the ever-spinning hamster wheel. The information age is our blessing and our curse. Technology has made it easy to communicate and difficult to ever get away from the job. BlackBerrys, PDAs and laptops keep many workers tethered to their work, including on the well-deserved family vacation to Hawaii. If you find yourself sneaking out of the hotel room late at night, or slipping off the beach to compulsively check just “a few e-mails,” you might just have a problem. (If in doubt, ask your family.)

Many of my clients are at a critical juncture: continue down the same burnout path and suffer the inevitable consequences, or change.

If everyone in your company is stressed looking for efficiency or looking for cover, there may be a need to address the issue systemically. One thing experts and surveys agree on: Happy workers equate to productivity.

What companies can do:

  • Don’t expect your people to do it all. Unreasonable goals are counterproductive. They demotivate your work force and cause unnecessary frustration.
  • Watch for signs of depletion in your workers. Monitor workload and schedules to make sure they are in line with resources. Find ways to decrease the burdens by decreasing daily or excessive paperwork and approval processes. Consider outsourcing.
  • While many jobs have normal cycles of “crunch time” or heavier workloads, don’t allow this to become a yearlong constant. Appropriately acknowledge and compensate people for extra work (additional time off, bonuses, etc). Work exceptionally hard during these times to let your employees know they are valued and appreciated.
  • Survey employees and their perceptions of job conditions, stress and workplace satisfaction. Supervisors should consult with employees around decisions that affect their day-to-day work lives and responsibilities; giving them more control and flexibility over their work can yield great returns (like keeping talent!).
  • Provide opportunities for workers to socialize, have fun and blow off steam.

What workers can do:

  • If you are the poster child for workplace exhaustion and stress, stand up for your rights! Be professionally assertive and express your feelings to supervisors who make unreasonable demands. Communicate when you don’t have the time or resources necessary to accomplish the request. Ask for prioritization. If the boss demands it “has to be done,” counter with, “What piece of my other workload can I give up to get this done?”
  • Don’t inundate co-workers with e-mail overload. Clarify critical e-mails from noncritical ones. Note when it’s an FYI only or action required.
  • Avoid being your own worst “stress enemy” by setting unrealistic expectations on yourself. No, you really can’t do it all, and trying to do so more often than not means you (and your loved ones) pay a very high price. Consider establishing a great job or good enough bar vs. a standard of perfection.
  • Make yourself a priority. You are the foundation on which all else hinges. Humans need to unplug to recharge. Plan unplugged time and activities to refuel — a walk, meditation, massage or yoga class and real vacations.

I am not suggesting it isn’t important to work hard. What I am suggesting is that it’s important to have balance and to work smarter vs. solely working harder.

Invest in yourself by hiring me as your coach! I can help you find ways to reduce your job stress and find more life balance.  I coach people all over the world via Skype.  Call me:  360 682 5807 or email: mmoriarty@pathtochange.com

Managing Work Stress

American workers are more stressed out than ever. The American Psychological Association poll and the findings aren’t surprising — half of Americans surveyed say they are increasingly stressed about their ability to provide for their family’s basic needs. Fifty-three percent report fatigue, 60 percent report feelings of irritability or anger, and 52 percent report difficulty sleeping as a result of stress.

All this stress obviously affects American workplaces, particularly morale and productivity. Short fuses dramatically increase the potential for problematic or dysfunctional behaviors that affect everyone from upper management and co-workers to customers.

Managing stress is vital to overall workplace and employee health. Here are some suggestions for what you can do to cope better:

  1. Pay attention to your body’s stress signals. Holding your breath, rapid heart rate, stomach in knots — muscle tension is your body’s way of trying to tell you something. Identify your best “self soothing” strategy when you recognize these signs.
  2. For many, deep conscious breathing (belly breathing) helps, not the shallow breathing most of us do when we are in pain or in stress. Your breath is always with you, so deep breathing is a technique you can always count on.
  3. Meditation or listening to relaxing music can help “ground” you.
  4. Take care of yourself, physically and mentally. Stay active. Exercise releases endorphins, which make us feel better, and is a proven way to reduce stress. Find ways to “chill” — yoga, watching a funny movie, etc. For those who can pull it off, taking a short catnap can do wonders.
  5. Surround yourself with positive people and reminders of the “what matters” in your life. Avoid those who are vexations to your spirit and cause you unnecessary stress.
  6. Disconnect from the stream of constant bad news. If you find yourself obsessively checking your devices — stop! Keep perspective; focus on what you can control and avoid fretting about what you can’t.
  7. Give up “perfectionism.” Ask your boss to prioritize your work load; if your boss drops additional work on you, ask what part of your normal work load you can give up to accomplish the new task.
  8. If saying no is a problem for you, hire me for coaching help. Trying to do it all is a never-ending hamster wheel. Life balance matters to your health, family and happiness.  Invest in it.
  9. Plan. Planning helps lessen being overwhelmed by providing focus and control in your workday. Start each work day by creating your “to do” list and prioritize those tasks that must get done. Knock these out when your energy is high (for most, this is in the morning).
  10. Fun is good for the workplace. Researchers from California State University Long Beach determined that people who have fun at work are more creative, more productive, work better with others and call in sick less often. Enjoyable activities are good for team building and effective stress relievers.
  11. Get enough sleep. Stress and fear release cortisol and adrenaline, which increase heart rate, making it difficult for many to sleep. Another good reason to exercise: it will help you sleep better.
  12. Find support. Friends, family or a therapist can provide emotional support to help you through the most difficult times. Industry and professional associates can provide community and shared experiences. Professional coaches can help you get unstuck, navigate through difficult times and provide unbiased perspective.

Invest in yourself by hiring me as your coach! I can help you learn, develop and grow your leadership and work life balance abilities.  I coach leaders all over the world via Skype.  Call me:  360 682 5807 or email: mmoriarty@pathtochange.com