Category: Systematic Stress Management Program – Step 2: Stress Management at Work

Stress and strain have long been associated with the work people do. It’s not just the idea of physical labor, but also the wear and tear of work on people’s mental health. Stress on the job, in fact, is something that almost every working person experiences.

Work stress is the relationship between stressors on the job and how the worker physically and emotionally reacts. Is it the boss who breathes down your neck, the overtime hours, the noise levels, or meeting deadlines? It’s all that and more! Stress at work can also involve job security, unstimulating work, salary, and many other issues.

When work stress is prolonged and severe, the risk of experiencing burnout increases. Burnout is the condition where unrelieved stress creates a psychologically crippling state for the worker. This dangerous condition can be overcome if its stages are recognized and addressed early.

In this unit, you’ll discover more about the nature of stress on the job and how you can deal with it more effectively.

Recognize burnout as a process that is ongoing. It doesn’t happen overnight and you can’t always pinpoint its exact cause. Burnout happens over time and results from many factors.

Task: Review the “Burnout Self Inventory“.

Assignment: Evaluate where you stand in the burnout process. If you scored above 25, look back at the “Work Stress Factors“. Select four factors that you placed a minus sign (-) in front of and begin working to change those factors.

Are there indicators of burnout that can be seen? Consider the physical, emotional, and social parts of life in respect to work burnout. Is your body reacting to symptoms in these areas?

Task: Learn the signals and symptoms of work stress by reviewing again the section “Identify Your Burnout Traits“.

Assignment: List the traits you scored as occasionally, usually, or constantly occurring.

Reconsider your work goals and life priorities. Did you set these goals when you were young and inexperienced? Have you updated them? Are they realistic goals? Have you pushed or stretched yourself too far? Have you set yourself up for failure? Changing goals is not always lowering standards. It’s adjustment. Each day, have goals that are reasonable. Share your goals with someone else.

Task: How realistic are your daily work goals? Rate them on the scale below:

1      2      3      4      5      6      7      8      9     10

1 being totally unrealistic; 5 being somewhat realistic; 10 being extremely realistic

Assignment: Re-check your goals. Check what you plan to do:

It’s easy to be vague on this topic, but re-thinking goals should be a regular event in everyone’s life.

Task: What are your life priorities at this moment? Rate the ones listed below on a scale of 1 – 8. (1 = most important 8 = least important)

There is a definite link between the amount of overtime you work and your stress levels. The more hours you work, the more likely you are to burn out. Some workers put in extra hours because they feel that no one else can handle their tasks. Whatever the reason for excessive overtime, increased tension levels and burnout often result.

Task: Think about your most effective hours for work. This is your “prime time” for being productive. List these hours here. My “prime time” is _________________. Schedule your top priority work in that time slot for one week. Your productivity should improve.

Assignment: What changes could you reasonably make in your work schedule?

Non-competitive physical activity is a healthy release for an overworked person. It reduces the effects of stress in general and does not have to be strenuous. Regular walking is a good example. It allows your body to release tension through muscle activity. On the other hand, competitive activities, such as tennis or racquetball, can produce even higher stress levels in some people. However, if you find your work is too dull, competition in sports may suit you. You are the best judge.

Task: What is your current weekly level of physical activity? Are you satisfied with this frequency?

Assignment: Set a goal for frequency of physical activity for the next six weeks.

It doesn’t have to be costly, but it should be special. It should be a break in your routine. Pamper yourself.

Task: List the last time you gave yourself a special treat.

Assignment: List personal, special treats for you.

Early morning activities can set the mood for the whole day. It’s a great planning time and can help you prepare or rehearse for the rest of the day. Include a healthy breakfast to prevent low blood sugar levels. Enjoy the morning and look forward to a productive day.

Task: Indicate how much time you generally give yourself from the time you get up to when you actually begin work. Are you rushed?

Assignment: List changes in your morning schedule you want to make. Indicate how much time you will need for each.

Relaxation skills provide a sense of well-being. Sit in a comfortable chair. Think about relaxing muscles in your face, neck, and shoulders. Take off your shoes and gently close your eyes. Take a deep breath, hold it three seconds, then blow the breath out. Repeat several times. Relaxation techniques can give you renewed energy for the rest of the day.

Task: Indicate what you currently do to relax.

Assignment: Learn and practice additional relaxation techniques. List which technique you will use.

Step back and try to look at your job from an outsider’s point of view. Imagine how others might handle your responsibilities.

Task: Review your job description.

Assignment: Write a realistic job description below. Discuss making changes in your job with your supervisor.

People’s work life can range from exhilarating to exhausting. There are periods when work can become over-whelming and prevent a normal life. When this happens, we call it burnout. Burnout is described as a condition of feeling depleted, exhausted, or just worn out while striving to reach some goal. It is the fatigue and frustration that is felt when stress management is neglected or work loads are excessive. Complete this self inventory to determine burnout factors in your work life.

Instructions: Think back over the past six months of your life. Have things changed? Do you feel different? Think about your job…your family…your social activities. Ask yourself the questions listed below, then give yourself a number for the appropriate response. Add up your score.

1 = no change

2 = some small changes

3 = varies from day to day

4 = more change than I’d like

5 = a great deal of change

Many factors contribute to work stress. Some factors are more important than others, but each can be influential. Think about each one listed below and make a judgment on whether or not it is a factor in your work stress.

Instructions: Give yourself a (-) next to the factors that contribute to your stress levels. Or, a (+) to those that do not. Leave it blank if it’s neutral.

Work stressors can be identified in almost all aspects of one’s job. Before taking action to eliminate or reduce these stressors, pinpoint their sources. Isolate these factors so corrective action can begin.

Instructions: Think about how often you encounter the following situations. Rate yourself with the following scale in each category.

1 = Never

2 = Rarely

3 = Occasionally

4 = Usually

5 = Constantly

How to Score: Add the numbers you circled within each of the areas and record them.

Place a star (*) next to the highest scoring category.

A. Disagreement & Indecision

B. Pressure on the Job

C. Job Description Conflict

D. Communication & Comfort with Supervisor

E. Job Related Health Concerns

F. Work Overload Stress

G. Work Underload Stress

H. Boredom Induced Stress

I. Problem of Job Security

J. Time Pressure

K. Job Barrier Stress

TOTAL SCORE (add scores A – K)

Within each area, scores will range from 5 to 25. Scores of 14 or above suggest problem areas.

Overall scores will fall within the 55 to 275 range. Scores of 135 or above would suggest an unusual amount of work related stress. Use the Ten Tips for Preventing Burnout in the next section to combat the effects of work related stress.