Stress is common in the modern workplace, but it doesn’t have to be debilitating. Explore the different types of stress you may encounter at work and the practical strategies to help you manage and overcome them, empowering yourself to thrive in your professional life.
Stress is a natural response to the demands and challenges faced in daily life, and the workplace is no exception. In a survey by Telus Health released on 13 June, 47 per cent of workers in Singapore feel mentally or physically exhausted by their work.
While a certain level of stress can be motivating and help you perform at your best, excessive or prolonged stress can lead to burnout, decreased productivity, and negative impacts on your physical and mental health. As the workplace continues to evolve, it’s more important than ever to understand and manage stress effectively.
Types of Workplace Stress and How to Manage
Recognising the specific factors that contribute to stress is the first step in managing it. Keep a journal to identify patterns and triggers, such as workload, deadlines, or interpersonal conflicts. This awareness can help you develop targeted strategies to address these stressors.
Task-related stress
This type of stress arises from the demands and challenges associated with specific tasks or projects. It can be caused by factors such as tight deadlines, complex or ambiguous requirements, or a lack of resources or support.
How to manage: One of the most effective ways to manage stress is to prioritise tasks and organise the workload. This can be done by creating a to-do list, setting clear goals and deadlines, and focusing on completing the most important tasks first.
Interpersonal stress
Interpersonal stress stems from interactions and relationships with colleagues, managers, or clients. It can be triggered by conflicts, poor communication, or a lack of support from team members.
How to manage: Open and honest communication is key to managing interpersonal stress. Express concerns and needs clearly to colleagues and managers, and actively listen to their perspectives. Seek support and guidance when needed.
Role-related stress
Role-related stress is linked to the expectations and responsibilities associated with your position within the organisation. It can arise from role ambiguity, role conflict, or a mismatch between your skills and the demands of your role.
How to manage: Have an open conversation with your supervisor on the exact expectations and responsibilities of your role, and respond with what you can do to meet him/her halfway. Your supervisor will be aware of the limitations of your scope and be more strategic in assigning your tasks.
Organisational stress
This type of stress is influenced by factors such as the company culture, policies, and processes. It can be caused by issues like lack of job security, limited opportunities for growth and development, or a lack of work-life balance.
How to manage: Set clear boundaries between work and personal life. Avoid checking emails or taking calls outside of work hours. This separation helps prevent burnout and allows one to recharge during personal time.
Strategies for Managing Workplace Stress
Effective strategies for managing work-related stress are essential for maintaining both mental health and productivity.
Take regular breaks: Incorporate short breaks throughout the workday to refresh the mind. Use this time to stretch, take a walk, or engage in a quick mindfulness exercise. Regular breaks can improve focus and reduce feelings of being overwhelmed.
Practice time management: Effective time management can help one avoid feeling overwhelmed and stressed. By breaking down large projects into smaller, manageable tasks, and allocating time for breaks and personal activities, one can maintain a healthy work-life balance.
Develop coping mechanisms: Develop healthy coping mechanisms to manage stress, such as practising mindfulness, engaging in regular exercise, or pursuing hobbies and leisure activities. Find what works best and make it a consistent part of the daily routine.
Consider flexible work options: If possible, explore flexible work arrangements that can help manage stress better. This could involve remote work, flexible hours, or a hybrid model that allows for a better work-life balance.
Seek professional help: If you are struggling with persistent or severe stress, you should not hesitate to seek professional help. Speak with the HR department or a mental health professional to explore options for counselling, coaching, or other support services.
Overcome Stress at Work
Workplace stress is a common challenge, but it can be overcome with the right strategies and support to prevent burn out. By understanding the different types of stress you may encounter and implementing effective coping mechanisms, you can take control of your stress and thrive in your professional life. Remember, managing stress is an ongoing process, so be patient and don’t hesitate to seek help when needed, and eventually be stress-free!
