Despite the world is becoming more and more knowledgeable, still millennial generation is struggling to find a job. The organizations have understood their demands in the job market and are using this situation well by increasing the workload to the employees who don’t want to leave their job. This is a bitter pill to swallow, but the increased work load can convert an energetic employee to worthless. Needless to say, success of an organization directly depends on the quality of employees. Therefore, the management should play a role in neutralizing the stress level of their employees.

Work-related stress also can be identified as “Occupational stress”. There are so many contributing factors for this hazardous situation. These factors are called as “stressors” which cause negative effects on a worker’s physical or emotional well-being. The human body has a natural chemical response to a threat or demand, commonly known as the “flight or fight” reaction, which includes the release of the hormone called “Adrenalin”. Once the threat or demand is over, the body returns to its natural state. A “Stressor” is an event or set of conditions that causes a stress response. “Stress” is the body’s physiological response to the stressor, and “Strain” is the body’s longer-term reaction to chronic stress.

These stressors can be divided into two categories;

It’s vital to get rid of this occupational stress to live longer with good emotional and physical health. Is it possible? Yeah there are some proven tips. But it is productive to take personal responsibility for stress management. Remember that ‘managing’ stress is effective than ‘reducing’ stress. So, the ball is in your court!

“If you can’t fly then run. If you can’t run then walk. If you can’t walk then crawl. But whatever you do you have to keep moving forward” – Martin Luther King Jr.

Here are some tips that may help you to overcome occupational stress.

1. Track your stressors

Keep a diary for a week or two to identify which situations create the most stress and how you respond to them. Record

• Your thoughts and feelings
• How the environment looked like?
• Who were the people involved in?
• What was the situation?
• Did you raise your voice?
• Had a cup of coffee?
• Left the office?

Through these, find patterns among your stressors and your reactions to them.

• Develop healthy responses – a smile, being quite
• Establish boundaries with the stressors (people or situations)
• Take time to recharge – Leave the stress place and go for a walk or listen to some music I’m in love with your body!!
• Talk to your supervisor – She/he is experienced and get some support
• Make Sure the Work Space is Clean and Organized – For a peaceful mind

“Adopting the right attitude can convert a negative stress into a positive one” – Hans Selye

2. Search for your listener

Sometimes all you need is a person to share with. Your partner! Hmmm... I can hear your mind voice “My partner is the stressor”. Alright! Then there is another option, phone a friend! Whoever it is, the act of talking it out and getting support and sympathy can be a highly-effective way to reduce your head weight. The other person doesn’t have to “fix” your problems; they just need to be a good listener. As a bonus your relationship also gets stronger.

“STRESS - Someone Trying to Repair Every Situation Solo”

3. Meals and your physical fitness

Skipping meals is not an uncommon thing for an employee. But with proper nutrition and exercise your side will be stronger to attack your enemy- “stress”. You don’t need to change your total lifestyle. But make sometime for your own to be relaxed, to get some energy and to shape up your body. Minimize your sugar and refined carbs intake, reduce foods that can adversely affect your mood, eat more Omega-3 fatty acids to give your mood a boost, drink more water, avoid nicotine, drink alcohol in moderation. Alcohol temporarily reduces worry, but too much can cause anxiety as it wears off.

“The secret to a long and healthy life is to be stress-free” – Fauja singh

4. It’s time to sleep

You may feel like you just don’t have the time get a full night’s sleep. But inadequate sleeping time can affect your daytime productivity, creativity, problem-solving skills, and ability to focus. The better rested you are, the better coped with workplace stress. Make routine of sleeping, even in your weekends. Aim for continuous 8 hours sleep a night—the amount of sleep most adults need to operate at their best. Turn off screens one hour before bedtime. The light emitted from TV, tablets, smartphones, and computers suppresses your body's production of melatonin hormone (The alarm clock of your body) and can severely disrupt your sleep. Avoid stimulating activity and stressful situations before bedtime such as catching up on work. Instead, focus on quiet, soothing activities, such as reading or listening to soft music and meditation while keeping lights low.

”Sleep is when our soul actually refreshes our body” – Deepak chopra

5. Prioritize and organize

Make a balanced schedule with regular breaks. Prioritize your tasks as

6. No hard feelings!!

Turn your self-defeating negative habits to handle employer-imposed stress easily. Motivate yourself by appreciating your hard work. Don’t try to control the uncontrollable let it is. Look for humor in the situation. Clean up your act.

“There is nothing that wastes your body like WORRY” – Mahatma Gandhi

7. Make a change

When you feel isolated, out of control and overloaded with work, stress will be at its peak. Talk to your employer about workplace stressors. Clarify your job description and don’t over commit yourself. Ask for new duties or for a transfer if you think I might be helpful.

“The greatest weapon against stress is our ability to choose one thought over another” – William james

Role of Manager on Occupational Stress

Having your employees suffering from occupational stress can result in lower productivity, lost workdays, and a higher turnover of staff. As a manager, supervisor, or employer, though, there are things can be done to lower workplace stress. Firstly, be a positive role model. If you are so cool even in stressful situations, employees will follow you.

1. Consult your employees

Talk to employees about their stressors. Answers could be, failing of equipment, understaffing, or a lack of supervisor feedback. Communicate with your employees one-on-one. Listen to them. It helps to lower their stress and yours. Make your employees as a part in your decision making. If they’re involved in the process, they’ll be more committed. Be sure the workload is suitable to employees’ abilities and resources. Schedule potentially stressful periods followed by periods of fewer tight deadlines.

2. Clarify expectations

Clarify the nightmares of the employees. Clearly define employees’ roles, responsibilities, and goals. Make management actions fair and consistent with organizational values. Over-expectations of employees may reduce their performance.

3. Offer rewards and incentives

Appreciate the hardworking and success of your employees often in a common gathering. Respect each and everyone’s values. Establish a zero-tolerance policy for harassment. Offer promotions, gifts, offers and incentives the reward.

Working hard for something we don’t care is called STRESS Working hard for something we love is called PASSION!!

Love your Job! Switch your Stress into Passion!!