Coping With Workplace Stress

Work-related stress is nothing new. But these days, given the still-uncertain economy, growing workloads and reduced staff levels, stress in the office just might be nearing an all-time high.

Thirty percent of managers surveyed by our company said they are more stressed at work today than they were one year ago; just 11 percent indicated work-related pressure has declined. In addition, 28 percent of respondents expect their anxiety levels to increase in the coming year.

If you’re feeling the heat, too, consider the source of your tension. Here are some of the top causes of workplace stress, along with coping methods:

You have too much work and not enough time

Consider this scenario: You’re one of a handful of employees left in a department affected by layoffs. There’s just as much work to do, but far fewer people to do it. You find yourself working around the clock, with no chance of a lunch break — or even a break to breathe.

Before you start missing deadlines or making major mistakes, talk to your supervisor about your workload. Ask him or her for help prioritizing your projects and determining if any assignments can be put on hold or reassigned.

Your concentration is broken by constant interruptions

Distractions are all around, from gadgets to chatty coworkers to that report on your desk that’s been calling your name for a week. Anything that makes you lose your focus on the task at hand can set you back.

But a few simple steps can help you minimize distractions. If at all possible, consider checking your e-mail at set times only — maybe every hour or every half-hour, for instance — so that you’re not constantly breaking your focus to read new messages. Make it clear to coworkers that, while you appreciate their company, you’d rather save the chitchat for lunchtime. Also, organize your computer files and documents on your desk. Putting e-mails or papers in labeled folders can help you find them more quickly and give your days more order.

You’re worried you might be laid off

Chances are it’s happened to at least one of your friends. What’s to say it won’t happen to you? Perhaps nothing. But if you maintain a positive attitude about your job, you may not only feel less stressed, you could also make yourself more valuable in the eyes of your boss. Every manager prefers employees who can lift the collective spirit of the team.

You can also prove your worth by focusing on the projects that contribute most to the company’s bottom line. And if you have room on your plate, you might volunteer for projects outside your normal job responsibilities; your boss will appreciate your initiative.

You feel like you have no control over your work

Your boss always seems to be checking in to see if you’re on track to meet your deadlines. He or she may also make frequent changes to the reports and other assignments you turn in.

If your boss is a micromanager, consider if you’ve done anything to undermine his or her confidence in you. If you have given your supervisor reason to doubt your skills or loyalty, think about how you can improve the relationship. For example, you might check in at regular intervals to report your progress on projects, or sit down with him or her to go over changes on reports so you can understand your manager’s reasoning better. This type of attention on your part could provide the reassurance your boss needs to invest more trust in you.

You’re sick of office politics

Your stomach churns at the thought of the woman who belittles you in front of your boss. You get a headache just thinking about the colleague who took credit for your work in a recent staff meeting.

Overly competitive coworkers can cause significant anxiety, but try to rise above the fray. Focus on doing the best work you can and maintain your professionalism. If problems persist, approach the person you clash with in private to discuss your concerns or ask your manager to get involved.

One final tip for reducing your stress level: Consider taking an occasional 15-minute break to walk around outside, listen to music on your iPod or stretch at your desk. Stepping away from a pressure-packed situation can help you calm down or see the problems you face in a new light.

Above all, remember what’s really important. If stress at work is unmanageable and taking a toll on your health or your personal relationships, and you’ve tried all of the coping strategies above, it might be time to look for a job that better suits you.