One of the most difficult challenges young professionals face today is stress. Learning how to deal with and manage stress is crucial to success in any field. In an article written by Mark Perna, a contributor to Forbes, he shared some interesting statistics for young professionals in the workplace. In his article, he mentions:
“younger professionals today are finding it harder to cope with life and work than their older counterparts, according to several recent studies. An October LifeWorks survey reported that 34% of individuals under 40 indicate that they feel in crisis or have concerns about their mental health and their ability to cope, while only 8% of individuals 50 and older report the same. An international study by Bain & Company also found that increasing numbers of Millennial and Gen-Z workers (61%) are stressed, overwhelmed, and in danger of burnout at work, compared to 40% of those 35 and above. What are they most worried about? Finances, job security, and failing to meet their career goals in the next 10 years were the top stressors.”
Source: Why It’s Getting Harder For Young Professionals To Stay Mentally Healthy (Forbes.com)
Stress and fear are issues many are currently facing. The state of our economy and jobs starting their layoffs process don’t seem to be helping the situation either. So, is there anything we can do to overcome stress in the workplace? The answer is yes! There are some things we can do to overcome stress. Here are 10 tips for dealing with stress as a young professional.
10 Ways Young Professionals Can Overcome Stress in the Workplace
1) Understand what triggers your stress.
Identifying your triggers is the first step in managing your stress. Once you know what causes your stress, you can develop a plan to avoid or cope with those triggers. One way to identify what triggers our stress is to keep a Stress Journal. For a week or two, write down everything that causes you stress, no matter how small. Include the date, time, and location of each incident, as well as how you felt both physically and emotionally. Once you have a good understanding of your stress triggers, you can begin to develop a plan on how you can address what is affecting you.
2) Develop a support network.
Talk to friends, family, or a therapist about what you’re going through. It can be helpful to talk to someone who will understand and can offer helpful advice. Also, you can join or create a supportive community, whether online or in person. This can provide a space to share experiences and learn from others that may be going through similar challenges. Another way to develop a support network is to seek professional help. This may be in the form of therapy, counseling, or coaching. These professionals can provide us with tools and strategies to help us cope with stress.
3) Take breaks.
When you’re feeling overwhelmed or stressed, take a few minutes to yourself to relax and rejuvenate. It’s important to take breaks throughout the day to reduce stress levels. Taking just a few minutes to yourself can help you feel more relaxed and rejuvenated. There are many ways to take a break, including:
- Listening to music
- Taking a walk
- Reading
- Organizing your space
- Spending time with friends or family
It’s important to find what works for you and to make sure you take breaks. Some of us choose to overwork and it can sometimes come with the cost of increased stress. If you’re feeling overwhelmed, taking a break can help you reset and refocus so that you can tackle whatever is stressing you out.
4) Eat healthy meals and exercise regularly.
Eating nutritious foods and maintaining a healthy lifestyle can help reduce stress levels. Exercise releases endorphins, which have mood-boosting effects. When we are stressed, our bodies go into “fight or flight” mode, which means that we release hormones like cortisol that can have negative effects on our health. Eating healthy foods and exercising regularly can help to counterbalance these effects and help us to feel better both physically and mentally.
5) Learn how to say “no.”
Don’t try to do everything at once or on your own. Manage your time and priorities by learning how to say “no” when necessary. Saying “no” can be difficult, especially if you’re uncomfortable disappointing others. However, it’s important to remember that you can’t please everyone all the time and trying to do so will only lead to more stress. Saying “no” can help you take back control and reduce stress. Now, here’s a few pointers…Don’t take this as a reason to say “no” to your supervisor for not wanting to do your work. Say “no” to those who are looking to delegate their task to you, while you have your work that needs to be done.
6) Set boundaries between work and home life.
It’s important to set aside time for yourself outside of work. When we’re constantly juggling demands from both fronts, it can be easy to get overwhelmed. Creating a boundary between work and home life gives us much-needed time to recharge and relax. It allows us to approach each situation with a clear head and fresh perspective. One way is to establish physical boundaries. For example, if you work from home, make sure you have a dedicated space for work and stick to it. This will help your mind associate that space with work mode and make it easier to transition into work mode when you’re there.
Another way to set boundaries is to establish time boundaries. Dedicate certain times of the day to work and stick to them as much as possible. This will help you create a routine and avoid burnout. It’s also important to set boundaries with ourselves. We need to learn to say “no” to demands that are unrealistic or will push us too far. We need to take breaks and recognize when we’re starting to feel overwhelmed. By setting boundaries, we can create a healthy balance between work and home life.
7) Make time for leisure activities.
Doing things, you enjoy outside of work can help reduce stress levels. We all know how important it is to take some time out for ourselves and relax. However, depending on lifestyles and responsibilities it can be tough to find the time to do so. Here are a few tips on how you can make time for leisure activities and overcome stress:
- Set aside some time each day for yourself: Dedicate at least 30 minutes to an hour each day to do something that you enjoy. This can be anything from reading a book, taking a walk in nature, or listening to calming music.
- Make use of your free time: If you have some free time during the day, use it to do something that relaxes you. Even if it’s just for a few minutes, it can make a difference.
- Schedule leisure activities into your week: Just like you would schedule work or other commitments, put leisure activities into your calendar. This will help you to make sure that you make time for them.
- Find an activity that works for you: Not everyone enjoys the same things. Find an activity that suits your personality and makes you feel good. This way, you’re more likely to stick with it.
Making time for leisure activities is important for our overall well-being. By taking some time out for ourselves, we can reduce stress levels.
8) Simplify your life.
Having too many commitments can add unnecessary stress to your life. Cut back on extracurricular activities, volunteer commitments, and social obligations if they’re causing you more stress than enjoyment. As listed above we cannot put others above ourselves. When we do that, we can create stress and an environment of being constantly under pressure.
9) Step away from electronics.
Constant connection to technology can be stressful and overwhelming. Take some time each day to disconnect from electronics and clear your mind. There’s no denying that electronics are a big part of our lives. But when we’re constantly tethered to our devices, it can be tough to unplug and relax. If you’re looking for a way to reduce stress and reconnect with the world around you, consider ditching your electronic devices for a while.
Here are a few tips to get started:
1. Commit yourself.
If you want to reduce stress, it’s important to be intentional about taking breaks from electronics. Set aside some time each day to disconnect, even if it’s just for a few minutes and when you’re away from your devices, make sure to focus on being present in the moment.
2. Find an activity that you enjoy.
One of the best ways to reduce stress is to find an activity that you enjoy and can do without electronics. Maybe you like hiking, biking, cooking, or reading. When you have a hobby that you’re passionate about, it’s easy to lose yourself in it and forget about your stressors.
3. Connect with loved ones.
Spending time with loved ones is a great way to reduce stress. But instead of looking at your phone or device, really focus on connecting with the people around you. Put away your electronics and enjoy some quality time together.
4. Take a break from social media.
Social media can be a great way to stay connected with friends and family, but it can also be a source of stress. If you’re feeling overwhelmed, take a break from checking your newsfeed and give yourself some time to unplug.
10) Practice meditation or relaxation techniques such as yoga or deep breathing exercises.
Training your mind to focus and relax can help reduce stress levels. Start by practicing for 5-10 minutes each day and gradually increase the amount of time you meditate as you become more comfortable with the practice. Remember, there are many different ways to meditate or relax, and the best way is often the one that resonates most with you. If you’re not sure where to start, there are plenty of resources available online or in books. Once you find a method that works for you, stick with it and practice regularly.
If you’re looking to overcome stress specifically, there are a few things to keep in mind. First, it’s important to be patient and consistent as you practice. Meditation and relaxation are skills that take time to develop, so don’t get discouraged if you don’t see results right away. It can also be helpful to focus on your breath and bodily sensations, as this can help to ground you in the present moment and ease anxiety. Finally, remember that there’s no “right” way to meditate, so don’t worry about doing it perfectly. Just let go of any expectations and allow yourself to simply be.
Addressing stress in the workplace
Here are 5 indicators that staff in your workplace are experiencing high levels of stress
- Staff are regularly absent from work
- Productivity levels are dropping
- There is a high turnover of staff
- Morale is low
- There is a lack of communication between staff members
What are the six signs of employee stress?
- Increased absenteeism
- More mistakes or errors
- Declining productivity
- Lower quality of work
- Dwindling motivation
- Increased conflict with co-workers or superiors
Here are the 4 sources of work stress
1. Workload
If you’re constantly feeling overwhelmed by your work, your stress levels are likely high. If you’re juggling multiple deadlines or working long hours, it’s important to find ways to manage your time and workload effectively.
2. Working conditions
If your working conditions are poor, it can also lead to stress. For example, if you’re working in an environment that’s too hot or too cold, or if you’re dealing with noise or other distractions, it can be difficult to concentrate and get your work done.
3. Relationships with co-workers or your boss
If you don’t get along with your co-workers or your boss, it can create a lot of stress. If you feel like you’re constantly being undermined or criticized, it can be difficult to feel good about your work.
4. Company culture
The culture of your company can also have an impact on your stress levels. If you work for a company that’s constantly changing its goals or policies, or if there’s a lot of office politics, it can be difficult to feel stable and secure in your job.
Conclusion
So, what can we do to reduce the amount of stress we experience in the workplace? There are many things, but here are a few additional ideas to get you started. First, try to manage your time wisely. Don’t take on more than you can handle and be realistic about how much you can accomplish in a day. Second, create or join a work support group with colleagues who share your goals and frustrations. This can help alleviate some of the loneliness and isolation that often comes with working from home or feeling like you’re not meeting expectations. Finally, make sure to take breaks! Get up and move around every hour or so, even if it’s just for five minutes. Taking care of your physical health will help improve your mental well-being as well. How have you dealt with stress in the workplace? What works for you? Let us know in the comments below! Check out my other post 25 Effective ways to start overcoming stress and mental blocks.