A number of researches done to date show that a large percentage of Americans feel stressed when at work. And with time this percentage is only going higher. Going by the reports of the Centers for Disease Control and Prevention National Institute of Occupational Safety and Health, it is seen that about 29 to 40 percent of Americans report suffering from an extreme level of work stress. With the pandemic hitting the entire world, this condition has only worsened. Now people have a new work environment, which is their home. Even though it allows people to work from the comfort of their home, but it too comes with its own set of issues and stress. We will all agree that working from home is not as easy as it may seem. There are significant health consequences that can arise from stress thus making it very important for us to take effective steps to fight work stress.  

There are many factors that can go hand-in-hand when it comes to causing work stress in people. Some of the factors that contribute to causing stress in people at work are-

Excessive workload 

Low salary 

Limited opportunities for growth

Dull work

Lack of social support

Having a conflict with workmates

Not having enough control over the job-related decisions

There are many articles that address Work stress as a silent killer. The United States National Institute for Occupational Safety and Health defines stress at work as a harmful physical and emotional response that is seen in employees when the requirement of the job is not able to match the resources, capabilities and the need of the worker. Thus, suffering from Work stress can lead to causing poor health in people. According to a recent survey done by the Northwestern National Life revealed that around 40 percent of workers go through stress at work. Another survey conducted by Yale University shows that 29 percent of the workers complain about being extremely stressed out when at their office. The level of stress can vary from one person to another depending on their profession. This is why some workers are at a higher risk of suffering stress than others. A study reveals that younger workers, low-skilled workers, and women are at a higher risk of suffering from stress. 

The physiological effects that are seen in people due to stress at work are-

Headache

Stomach issues

Elevated Blood pressure

Chest pain

Sleep disorder

Low energy

Dry mouth 

Apart from the condition mentioned here, there are a number of other health issues that can be seen in people suffering from work stress. Usually, people lack their ability to recognize the sign of stress when at work. Some of the sign of stress that can be people are-

Constant worrying

Not able to focus

Poor judgments

Disorganization

Forgetfulness

Being pessimist 

If you or any of your collogue come across any of these signs then there is a high chance for you to be suffering from work stress. This condition can affect the working and productivity of a person to a great extend. Thus, it is recommended that we take effective steps to stay calm and relaxed when at work. 

Many people consider working from home a goal for overall work-life balance. However, reports suggest that people working from home face a higher level of stress than office-going people. It is true that most people love the flexibility one gets with working from the comfort of their home such as getting up late in the morning. However, some source of stress while working from home are-

Lack of structure- When a person is working from home they feel a lack of boundary. As in there is no time to specifically start the work. Also, at home, a number of people do not have a designated space for working. Thus, such people are seen to be working from their beds, couches, etc. This can largely affect the productivity of people, thus causing stress by the end of the day. 

Too many distractions- When working from home, there can be several distractions. Having our loved ones around can affect the way we work. Having access to the television and gaming console too can be a great reason for a person to feel distracted. With numerous causes of distraction, it can be very hard for the person to stay productive and work effectively when at home.

Lack of Focus- Many people working from home find it paradoxically difficult to remain true to their goals with the number of distractions at home. They also feel less motivated thus slowing down their productivity.  

So, it is very important that we overcome these factors to manage the issue of work stress when working from home. 

For most of us, the new normal is working from home. And there is not much we can do to change that. Many people are now seen to be working from home along with dealing with the realities of juggling responsibilities at home. But this work stress is not permanent and there are ways to reduce it. The first step is to understand that when it comes to suffering from stress at home, you are not alone. Along with you, there are a number of people who suffer from the same issues. So, to help you manage stress at home, here are some steps that you can follow-

Step away from what you are doing- If the task at hand is causing stress then the best way to resolve the issue is by stepping away from it. This does not mean that you will spend hours doing something else. Just spending a few minutes doing a different thing or even taking a 5 minutes break will help you relax. All you need to do is shift your focus from the task at hand to something else. 

Move around- Any kind of movement is a great way to fight work stress even when you are at home. This is why it is recommended to incorporate short movement breaks into the work schedule. Many people try stretching out for about 5 minutes to feel better. Doing so helps in reducing the issue of stress and frustration in people. You can also walk around in your house for a few minutes to break the monotonous work routine. Other forms of exercise that you can choose from are yoga, dancing, etc. Not only these help in reducing the issue of stress but they are great to prevent headache, eye strain, and stiffness that is caused by constantly looking at the computer screen. 

Create a chance in your surrounding- When working from home, it can be hard for us to leave our home for stress relief. But the one thing that you can do is change your surroundings. You can either move to a different room or even take your laptop to your balcony for work. This will help you focus better and the gush of fresh air will help you stay productive. Sitting in front of an open window will also do the purpose. 

Create a designated workspace at home- most people when working from home do not a designated place for working. They are thus seen to be working from beds, couches, etc. This can make the person feel lazy and thus slow them down. To stay productive and fight stress it is best to have a designated place for working. You can just have a table for working. Doing so will help you stay focused and productive at work. 

Suffering from work stress can not just affect the productivity of people but it is also a major cause for a number of health issues in people. The steps that one can follow to manage stress at work are-

Track your stressors- you can do this by monitoring the factors that trigger stress in your work life. You can also keep a record of your thoughts and feelings along with the circumstances that are involved in causing the issue of stress in you. This will over the time help you recognize the common factors for causing your work stress. Once you are aware of the factors, you can therefore later take steps to avoid them when at work. 

Develop a healthy response- There are a number of people who try to manage their work stress with numerous cups of coffee and tea. But approaching a healthy way to do so will ensure better health for you. Exercise is a great stress-buster. Now when at work you can stretch sitting on your chair or even in a standing position. Before starting to work, try to meditate in the morning. This will help you feel relaxed and calm all day long. This also helps you get a better grip on your emotions and feelings. 

Keep a to-do list- many people suffer from work stress due to the number of pending work they need to get done. Many a time’s most people forget a few tasks that needed to get done on that specific day. Thus, to avoid such confusion it is best to maintain a to-do list for your work. Also, ensure that you take as many tasks as you can complete on that day. Taking unachievable work tasks will only make you feel more agitated and tensed by the end of the day.   

Do not multi-task- When we have a number of pending work that needs to get done by end of the day, the first thing that comes to mind is multi-tasking. This is one of the most common reasons for a person to suffer from stress at work. This is why it is recommended not to multitask when at work. Our brain is capable of doing one thing at a time. So, when we take numerous tasks at hand at the same time it not just affects the speed of our task but also affects the quality of work we do. This is why it is best to do things at a time. 

Following these steps mentioned here will hopefully help you manage your work stress in 2021. Also, it is very important to remember that along with following the steps that are mentioned here, when at work taking breaks in-between work time is needed. This is a great way to uplift your energy and brain functioning and also helps you focus better at work.