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Learning how to cope with stress and bullying at work

17 October 2018 No Comment

Stress. Woman stressed is going crazy pulling her hair in frustration. Close-up of young businesswoman on white.

Even when working for the most family-friendly organisations, we can all have times where stress can creep up on us. If you find you have a demanding workload it can have an impact on all aspects of your life especially when you have a home and family commitments outside of work. On the adverse side of this, if you find you are not challenged enough by your workload or lacking career progression opportunities you might alternatively be feeling undervalued and demoralised. Stress can even be caused by your colleagues and your bosses.

For many, once a person starts to feel the strain of stress on top of the pressures of a busy life outside of work it can be easy for these feelings to build up. This can begin to have an effect on eating and sleeping patterns and might put a strain on your relationship with loved ones, family and friends. These feelings can easily turn into a escalate, with the added pressures of feeling you are letting people down and feeling you are underachieving at work might begin to affect your overall performance.

With awareness for issues such as Stress and Mental Health high, it is important to understand the effects of stress medically. Suffering from stress releases a hormone called cortisol. Studies have shown being exposed to high amounts of this and for long periods can lead to changes in weight and higher chance of heart disease and risks to a weakened immune system.

The importance of understanding your triggers

If you are beginning to feel any of the symptoms of stress, it is always important to remember how quickly it can turn into a vicious cycle so being about to highlight which factors trigger stress for you could be key in helping you overcome it. Stress at work can soon lead you to become negative about your job role, the people you work with and your own performance. The understanding of these factors might be able to lead you to confide in someone as only once you have highlighted these problems can you find a solution. All employers have a care to their employees welfare so will put a plan in place to take away some of the stress from you working role if needed.

Try keeping a journal. Use this to write down your tasks and in particular what or who might have made you start to feel stress or anxiety. After you start to gauge an understanding of these triggers and feelings you can begin to give them a ‘Stress Score’. Marking out of ten, this can help you realise and prioritise which area’s and even people who cause these feelings and make it possible for you to reflect on your working situations and if there is anything you can do to lower the stress from this activity.

How a change in your habits can help you

Now you are able to understand your triggers you can begin to put in place measures to help you avoid these situations. If you find your workload is stressful, from working with your journal you can identify the tasks and learn how you can manage these. Try rescheduling and allowing more time for tasks you might feel pressured to compete. Alternatively, speaking to your work colleagues and management about these feelings will help them understand and can provide help and guidance with time management.

Working around a family and other commitments can in some cases start your day off stressful. Give yourself the time you need to get wake up and get ready. If you have tasks before heading out to work or young family you are possibly sending to childcare or school, try preparing as much in advance so you are not leaving the house hectic and feeling panicked.

Learn how to take care of yourself and give yourself some time. Eating healthy and exercising can make you feel better about yourself plus the obvious health benefits from a healthy lifestyle. Maintaining blood-sugar levels can be important when living with stress and could be checked with a doctor for extra guidance on nutrition.

Studies have also shown that exercise can reduce stress, having an effect on the stress hormones adrenaline and cortisol. Exercising can also lead to the production of endorphins in the brain, which will aid in elevating your mood. You don’t necessarily need to try fit in a new gym membership; going for a short jog or a brisk walk in the week will make you more active. In turn, the longer term results of becoming fitter and losing weight will make you feel better about yourself which will aid your own outlook on managing your time and workload.

Meditation can be effective in combating stress. It can be found free online or by downloading apps and help you learn techniques to combat stress – and you might even find yourself a new hobby.

Workplace stress compensation

Learning to manage and live with stress around a busy work and a family lifestyle can be the biggest step to coping with stress. If however, you have been suffering from stress in the workplace and don’t feel you have been treated fairly and/or not received the help you need, you might be entitled to compensation. Speak to an expert or contact a respected Legal Helpline to find out more and see if you can make a claim.

Article for Family Friendly Working

By LegalHelpline.co.uk

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