Our jobs give us a sense of purpose and help us provide for the lives we want to lead. But sometimes, the demands of work can take a major toll on our mental health. Tight deadlines, constant pressure, long hours, etc., all lead to stress. When this stress builds up, it becomes hard to focus, perform, and engage at work.
You may also feel more anxious, burned out, or even struggle to enjoy the work you used to enjoy. But it doesn’t have to be this way. In this post, we’ll share how to manage stress in the workplace and also provide some helpful tips on how employers can create a supportive work environment for their employees.
Mental Health in the Workplace
It’s no secret that work creates stress. Just recently, about 67% of workers in a study said they felt greater stress now than they did before the pandemic. 40% described their job as highly stressful, while 25% said work is the main stressor in their lives.
So, what has this many people so stressed?
According to experts, several issues come into play. For one, the inflation rates are rising alongside workloads, and people are doing much more work for seemingly a lot less money. Then, there are issues with job insecurity, conflicts with co-workers and bosses, organizational culture, lack of support, etc.
The hybrid work model is also introducing new challenges. People now feel disconnected from colleagues or struggle to establish clear boundaries between work and home life. These factors collectively contribute to a growing sense of stress among employees.
Under such conditions, it can take a lot of work to stay focused and deliver your best. In many cases, you’ll be less productive, more absent, and very likely to quit when a major issue arises.
How to Manage Stress and Create a Supportive Environment
1. Recognize Signs of Burnout
First, you need to learn how to spot the signs of work stress so you can do something about it early. Some common signs of stress are:
- Dry mouth
- Headaches, odd aches and pains
- A pounding heart
- Low sex drive
- Irritability
- Low energy levels
- Emotional exhaustion
It’s also important to recognize that work stress can spill over into your personal life. For instance, you might snap at a family member or feel too drained to enjoy your favorite activities. When stress affects your relationships or personal time, it’s a sign you need to take a step back and address what’s happening. The sooner you notice these signs, the better you can manage stress and prevent burnout from taking over your life
2. Plan Your Workload
It’s easier to manage what you can see in front of you. So, list all your tasks and prioritize them based on importance and urgency. Then, break down big projects into smaller steps to tackle one piece at a time without feeling overwhelmed. It also feels great when you get to check things off your list.
Set realistic deadlines for yourself. Don’t rush through tasks to finish them. Give yourself enough time to do each task well. Remember to include breaks in your plan. Short breaks help you recharge and keep your energy levels up throughout the day. It’s also great to stay flexible. Sometimes, unexpected things come up, and that’s okay. Adjust your plan as needed, and don’t be too hard on yourself.
3. Talk to Your Employer
Don’t hesitate to communicate with your employer if you feel stressed or overloaded. It’s okay to express your concerns about your workload. A supportive work environment encourages open conversations, and your employer might be able to help. They can offer adjustments or resources to make your job more manageable. Your well-being matters; feeling comfortable sharing your struggles can lead to a healthier workplace culture.
4. Practice Stress-Relieving Activities
People do different things to relieve stress – you should find something that works well for you. For example, you could hit the gym, read a book, paint, garden, meditate, take a walk outside, connect with a loved one, etc. Even just a few minutes of doing something that brings you joy can make a world of difference.
Remember, it’s okay to take breaks. If you feel overwhelmed, step away for a moment, grab a cup of tea, stretch, or focus on your breathing for a bit.
5. Get Further Help
Sometimes, stress can feel too heavy to handle on your own, and that’s completely okay. If you still have stress and anxiety even after trying various strategies, it’s time to reach out for help. A licensed therapist or counselor will help you uncover the underlying issues and guide you on how to cope with your mental health problems. If you’re dealing with treatment-resistant depression, they might recommend advanced treatments like transcranial magnetic stimulation (TMS) or SPRAVATO® (esketamine), as these have been shown to be effective. In addition, ketamine infusions can be helpful for anxiety and more.
How Employers Can Foster a Mentally Healthy Workplace
There’s still a lot of stigma around mental health, and it’s understandable to have concerns about what your employer, family, or colleagues might think. This is why it’s so important for employers to create a supportive environment.
First, a mentally healthy workplace encourages open conversations about mental health. When employers actively promote awareness and understanding, employees feel more comfortable discussing their struggles. This openness reduces the fear of judgment and helps create a sense of belonging among employees.
Employers can also provide resources such as counseling services, wellness programs, and stress management workshops. Access to these resources can make a huge difference in your day-to-day life. It shows that your employer cares about your well-being and wants to support you in managing stress and anxiety.
Flexible working arrangements, such as remote work options or flexible hours, can help you achieve a better work-life balance. When you have more control over your schedule, it’s easier to manage stress and prioritize your mental health.
TMS at Relief Mental Health
For those facing more than chronic stress and anxiety, such as depression or OCD, TMS can help. Employers can consider offering TMS treatment through expanded health benefits or partnerships with local health providers, like Relief Mental Health. TMS has been shown to help many people who haven’t found success with traditional treatments. If you or someone you know is struggling with mental health challenges, we encourage you to explore TMS as a treatment option.
