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  1. 1. STRESS MANAGEMENT IN THE WORKENVIRONMENTStress managementA set of techniques and programs intended to helppeople deal more effectively with stress in their livesby examining the specific stressors and takingpositive actions to minimize their effects (Farlex,2013)Factors which may influence stress at the workplace:• Being OverworkedMost obvious stress factor where one has too muchwork to do, insufficient time to perform it (Aynilists,2013).• Being UnderworkedAn individual don’t wants to be caught doingnothing and being paid on the company’s time. Thisis particularly hard if you have no control over yourworkflow (Aynilists, 2013).• Job SecurityLayoffs are made with little hiring. Not having jobsecurity can be seriously magnified (Aynilists,2013).• ProgressionNo one wants to remain in the same position, on thesame pay for an extended period of time, but manycareers are currently stifled by a market where littlehiring or promotion is being done. Even though youmay have a job, not being able to get to your nextlevel can make you feel bored and trapped, whichcan be stressful (Aynilists, 2013).• Having the Wrong JobHaving a job that you have insufficient skills orexperience to handle, you’re going to feel like you’resinking. When you can’t ask for training or helpbecause you don’t want to admit you’re not right forit, the stress increases (Aynilists, 2013).• Blame cultureIn the workplace people adapt to cultures, ifsomeone cannot confess to errors there areimplausible to progress and learn. If no one canacknowledge the error, blaming becomes common,producing an environment of fear and lack of trustthat is actually stressful to deal with in the workplacein every day basis. (Aynilists, 2013).• Bad ManagementA lack of strong and effective management can leavea team directionless, and individuals in a state ofdisorganized confusion that is very stressful.Conversely, over-management andmicromanagement are claustrophobically stressfulfor employees and leave no room for creativity orgrowth (Aynilists, 2013).• Bullying by co-workersUnfortunately, workplaces can bear a strikingsimilarity to playgrounds when the pressure is on andbullying by a colleague or manager can make lifevery difficult taking their problems and worries outon their team or colleagues (Aynilists, 2013).
  2. 2. • No Support NetworkWorkplaces with weak, or non-existent, humanresources structures, and a lack of proper proceduresfor making complaints or dealing with problems,mean that employees are left to handle situations ontheir own. This can cause a huge amount of stressand a sense of fear and isolation (Aynilists, 2013).• Poor Working EnvironmentCompanies may not have procedures in place forregular health and safety. Poor work environmentwould consist of old or broken equipment, poorlighting, uncomfortable furniture, excessively highlevels of noise can make for an extremely stressfulworking environment (Aynilists, 2013).Signs and symptoms of work related stress:An individual who is experiencing work relatedstress may experience the following:Feelings of anxiety, irritability, depression, loss ofinterest at work, insomnia (inability to sleep), troubleconcentrating, social withdrawal, loss of sex drive,use of alcohol or drugs to cope with stress factors(Segal, Smith, Robinson, 2012).Strategies to deal with the stress factorsidentified:EscapeRemove self physically and mentally from thestressful situation. This can be done by: going for awalk, listening to music, meditation (StressManagement Workshop Handout).Physical relaxationThis will assist in decreasing cortisol levels whichleads to stress, increasing confidence. This can beaccomplished by:jogging, yoga, sporting activities, dancing,swimming (Stress Management Workshop Handout).Self careTo increase energy levels one should care for self.This is done through adequate sleep, balanced diet,drinking sufficient water, reduce intake of caffeine,sugary foods, alcohol, nicotine, recreational drugs(Stress Management Workshop Handout).Time managementMuch pressure is caused by feeling you have toomany demands and too little time. Sometimesindividuals procrastinate. This can be reduced ifindividuals prioritize, do not procrastinate, and donot cut out sleep. Cut down on social time whennecessary, during long periods of work take a 5minute break and move around (Stress ManagementWorkshop Handout).Build a support networkFind individuals and support groups where you cantalk to vent (Stress Management WorkshopHandout).References:Aynilists, (2013) Top 10 causes of stress in the workplace retrieved on 18/05/2013 from how can you manage stress retrieved on18/05/2013 from stress management retrieved on18/05/2013 from, (2013) definition of stress managementretrieved on 18/05/2013 from Student Counseling Service, StressManagement Workshop Handout retrieved on18/05/2013 from
  3. 3. Segal, J., Smith, M., Robinson, L., & Segal, R.,(2012) stress at work retrieved on 18/05/2013 from